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.
Wednesday, Sept 12
Warm-Up (1000)
200-300 Swim (75 free/25 choice)
100 Swim, free. Glide at least for a count of 1,2 on each stroke.
100 Swim (2 x 25 and 1 x 50) count strokes, free. Rest 5 sec.
100 Pull (No paddles); (2 x 25 and 1 x 50) count strokes, free. Rest 5 sec.
200-300 Pull. Long stroke. Paddles ok.
100 Swim, choice.
Main (1600)
400 as (8 x 50). Odd numbers (1,3,5,7) are kick (choice).
Even numbers (2,4,6,8) are swim (choice). Swim with fins.
200 as (2 x 100). Swim, choice. Same stroke for both.
400 as (8 x 50). Swim. Do 2 in a row the same stroke.
200 as (2 x 100). Swim, choice. Same stroke for both.
400 as (8 x 50). #1-3 are pull. #4 swim. #5-7 are pull. #8 swim.
Cool-Down (100)
4 x 25 Count strokes.
Wednesday, Sept 12
Warm-Up (1000)
200-300 Swim (75 free/25 choice)
100 Swim, free. Glide at least for a count of 1,2 on each stroke.
100 Swim (2 x 25 and 1 x 50) count strokes, free. Rest 5 sec.
100 Pull (No paddles); (2 x 25 and 1 x 50) count strokes, free. Rest 5 sec.
200-300 Pull. Long stroke. Paddles ok.
100 Swim, choice.
Main (1600)
400 as (8 x 50). Odd numbers (1,3,5,7) are kick (choice).
Even numbers (2,4,6,8) are swim (choice). Swim with fins.
200 as (2 x 100). Swim, choice. Same stroke for both.
400 as (8 x 50). Swim. Do 2 in a row the same stroke.
200 as (2 x 100). Swim, choice. Same stroke for both.
400 as (8 x 50). #1-3 are pull. #4 swim. #5-7 are pull. #8 swim.
Cool-Down (100)
4 x 25 Count strokes.