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 19
Warm-Up (1200)
200-300 Swim
100 Swim free. Ride the glide. Count at least 1-2 before stroking.
6 x 50 Pull. Free on 1-4, Choice on 5-6. Go when 3rd person touches.
300 Swim. 25 non-free/75 free.
4 x 50 on :55, 1:00, 1:05, 1:15, 1:45. Descend 1-2, 3-4.
Main (1400)
4 x 100 Free on interval for 30 seconds rest. Descend 2-5 sec on each 100. I’ll time and record.
Take pulse at end.
(6-12) x 50 Descend 1-3, 4-6, etc. Interval for 15 sec rest.
300 Pull. Get your time – same pace as the 4 x 100s
4 x 100 (50 Kick/50 Swim). Go when 3rd person touches.
Cool-Down (100)
4 x 25 Count strokes. Important to have long stroke when tired.
Wednesday, Sept 19
Warm-Up (1200)
200-300 Swim
100 Swim free. Ride the glide. Count at least 1-2 before stroking.
6 x 50 Pull. Free on 1-4, Choice on 5-6. Go when 3rd person touches.
300 Swim. 25 non-free/75 free.
4 x 50 on :55, 1:00, 1:05, 1:15, 1:45. Descend 1-2, 3-4.
Main (1400)
4 x 100 Free on interval for 30 seconds rest. Descend 2-5 sec on each 100. I’ll time and record.
Take pulse at end.
(6-12) x 50 Descend 1-3, 4-6, etc. Interval for 15 sec rest.
300 Pull. Get your time – same pace as the 4 x 100s
4 x 100 (50 Kick/50 Swim). Go when 3rd person touches.
Cool-Down (100)
4 x 25 Count strokes. Important to have long stroke when tired.