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.
Friday, Oct 26
Warm-Up (1000)
200-300 Swim, choice
200-300 Pull, choice
200-300 (25 drill/25 swim). Choice
~Fins on~
100 Kick, choice
Main (1300)
4 x 25 Kick, fast. I’ll start you.
~Fins off~
On the following: 1 is free, 1 is non-free, 1 is choice
Ln 4: 3 x 200, 3 x 100, 3 x 50, 50 easy
Ln 5: 2 x 200, 3 x 100, 3 x 50, 50 easy
Ln 6: 2 x 200, 3 x 100, 2 x 50
Ln 7-8: 1 x 200, 2 x 100, 2 x 50
Divide into relays. Go to starting blocks.
4 x 50 Free Relay. May start in the water, on the side, on the block.
4 x 100 Relay.
Friday, Oct 26
Warm-Up (1000)
200-300 Swim, choice
200-300 Pull, choice
200-300 (25 drill/25 swim). Choice
~Fins on~
100 Kick, choice
Main (1300)
4 x 25 Kick, fast. I’ll start you.
~Fins off~
On the following: 1 is free, 1 is non-free, 1 is choice
Ln 4: 3 x 200, 3 x 100, 3 x 50, 50 easy
Ln 5: 2 x 200, 3 x 100, 3 x 50, 50 easy
Ln 6: 2 x 200, 3 x 100, 2 x 50
Ln 7-8: 1 x 200, 2 x 100, 2 x 50
Divide into relays. Go to starting blocks.
4 x 50 Free Relay. May start in the water, on the side, on the block.
4 x 100 Relay.