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.
Monday, Sept 17
Warm-Up (1100)
•200-300 Swim
•200 (25 One-arm/25 Swim/25 Other arm/25 Swim). Be sure to roll back after each stroke.
•100 Free. Count strokes. Long and strong.
•100 Swim, choice.
•100 (25 drill/25 swim). Back or Free-chg 6; ***-1pull/2kicks; Fly-3R/1 Full/3L/1Full
•200 Pull
•100 Kick ½ of each 25, then swim. Choice.
Main (1400)
8 x 50 (2 Pull/2 Swim) x 2. On :55, 1:00, 1:05,
1:10, 1:45
3 x 100 Descend. Choice, same stroke for all 3.
On 1:35, 1:50, 2:05, 2:15, 2:45
8 x 50 (4 kick/4 swim). Leave on 3rd touch.
3 x 100 Descend. Choice, same stroke for all 3.
Same interval as above.
Cool-Down (100-200)
Easy Pull
Monday, Sept 17
Warm-Up (1100)
•200-300 Swim
•200 (25 One-arm/25 Swim/25 Other arm/25 Swim). Be sure to roll back after each stroke.
•100 Free. Count strokes. Long and strong.
•100 Swim, choice.
•100 (25 drill/25 swim). Back or Free-chg 6; ***-1pull/2kicks; Fly-3R/1 Full/3L/1Full
•200 Pull
•100 Kick ½ of each 25, then swim. Choice.
Main (1400)
8 x 50 (2 Pull/2 Swim) x 2. On :55, 1:00, 1:05,
1:10, 1:45
3 x 100 Descend. Choice, same stroke for all 3.
On 1:35, 1:50, 2:05, 2:15, 2:45
8 x 50 (4 kick/4 swim). Leave on 3rd touch.
3 x 100 Descend. Choice, same stroke for all 3.
Same interval as above.
Cool-Down (100-200)
Easy Pull