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, Oct 15
I printed out this workout for each lane. They worked through it on their own. Two people did the 3000 postal event and I timed for them.
Warm-Up (1000)
300 Swim (75 free/25 non)
200 Back (25 timing drill/25 swim)
200 Free (50 glide 2 / 50 almost c.u.) x 2
300 (6 x 50 pull). Interval for 10 sec rest.
Main (1100-1400)
200 Swim
200 Pull
200 Swim
200 (25 kick/25 swim), recovery
100 Swim
100 Pull
100 Swim
If time:
100 Swim with fins
100 Swim with fins and paddles
100 Swim with fins, paddles or neither
Cool-Down (200)
50-200 (25 drill/25 swim)
Monday, Oct 15
I printed out this workout for each lane. They worked through it on their own. Two people did the 3000 postal event and I timed for them.
Warm-Up (1000)
300 Swim (75 free/25 non)
200 Back (25 timing drill/25 swim)
200 Free (50 glide 2 / 50 almost c.u.) x 2
300 (6 x 50 pull). Interval for 10 sec rest.
Main (1100-1400)
200 Swim
200 Pull
200 Swim
200 (25 kick/25 swim), recovery
100 Swim
100 Pull
100 Swim
If time:
100 Swim with fins
100 Swim with fins and paddles
100 Swim with fins, paddles or neither
Cool-Down (200)
50-200 (25 drill/25 swim)
