Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Thursday, Sept 6
Warm-Up (1000)
100 Swim
200 as 50 drill/50 swim (choice of drill)
300 as 50 Kick/50 Swim
400 (4 x 100) Pull. Rest 10-15. Increase effort.
Main (1500)
500 (5 x 100) Swim. Set interval for 15 sec rest.
400 (8 x 50) Swim. Choice. Do 2 in groups of 2. Think 4 x (2 x 50). Interval for 10-15 rest.
300 (3 x 100). 1st 100: Kick ½ way on each 25. 2nd 100: Catch up on 1st and 3rd 25.
3rd 100: Swim. Long and strong.
200 Swim. Choice of stroke(s). Can mix it up.
100 Swim. Good effort.
Cool-Down (100-200)
100 Pull
100 Swim
Thursday, Sept 6
Warm-Up (1000)
100 Swim
200 as 50 drill/50 swim (choice of drill)
300 as 50 Kick/50 Swim
400 (4 x 100) Pull. Rest 10-15. Increase effort.
Main (1500)
500 (5 x 100) Swim. Set interval for 15 sec rest.
400 (8 x 50) Swim. Choice. Do 2 in groups of 2. Think 4 x (2 x 50). Interval for 10-15 rest.
300 (3 x 100). 1st 100: Kick ½ way on each 25. 2nd 100: Catch up on 1st and 3rd 25.
3rd 100: Swim. Long and strong.
200 Swim. Choice of stroke(s). Can mix it up.
100 Swim. Good effort.
Cool-Down (100-200)
100 Pull
100 Swim