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 24
Warm-Up (1100)
200 Swim
200 (25 3R-3-3L/25 Swim) Free; Repeat free or back;
(25 chg 6 with 3/25 Swim) Free; Repeat free or back.
2 x 200 Pull. Descend. Rest 15-20 between 200s.
6 x 50 Choice. Descend 2. Rest 10-15 between 50s. Regroup after 2 and repeat.
Main1 (500, 1000)
Anyone going to the meet on Sat move to lanes 7,8.
Lanes 4,5,6: 10 x 100 on 1:40, 1:55 or 1:50, 2:10. Free. Should have lots of rest.
Lane 7: 5 x 100 on 2:20 Free
Lane 6: 4 x 100 on 3:00 Free
Main2 (500)
4 x 50 on 1:00, 1:10, 1:15 or 1:20, 1:30, 1:50
3 x 50
2 x 50
1 x 50
Cool-Down (100)
100 Easy Swim
Monday, Sept 24
Warm-Up (1100)
200 Swim
200 (25 3R-3-3L/25 Swim) Free; Repeat free or back;
(25 chg 6 with 3/25 Swim) Free; Repeat free or back.
2 x 200 Pull. Descend. Rest 15-20 between 200s.
6 x 50 Choice. Descend 2. Rest 10-15 between 50s. Regroup after 2 and repeat.
Main1 (500, 1000)
Anyone going to the meet on Sat move to lanes 7,8.
Lanes 4,5,6: 10 x 100 on 1:40, 1:55 or 1:50, 2:10. Free. Should have lots of rest.
Lane 7: 5 x 100 on 2:20 Free
Lane 6: 4 x 100 on 3:00 Free
Main2 (500)
4 x 50 on 1:00, 1:10, 1:15 or 1:20, 1:30, 1:50
3 x 50
2 x 50
1 x 50
Cool-Down (100)
100 Easy Swim