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, October 31
I printed out a sheet for each lane with Halloween graphics.
Warm-Up (1000)
•Getting ready: 200-300 Swim
•Think about your costume: 200-300 Pull
~Get Lane Together. Fins on.~
•Discuss your route for Trick or Treat: 3 x 50 Kick on back or with board
2 x 75 as 25 Swim/25 Kick/25 Swim. 4th touch.
•Practice being scary: Swim or Drill 100 IM.
Main Set (700-1500)
•Trick or Treat:
4 x 50 Descend 1-2, 3-4.
3 x 100 Desc.
1 x 200 Good effort.
100 Easy swim.
•Special Treat: Repeat 4 x 50, 3 x 100, 1 x 200.
Wednesday, October 31
I printed out a sheet for each lane with Halloween graphics.
Warm-Up (1000)
•Getting ready: 200-300 Swim
•Think about your costume: 200-300 Pull
~Get Lane Together. Fins on.~
•Discuss your route for Trick or Treat: 3 x 50 Kick on back or with board
2 x 75 as 25 Swim/25 Kick/25 Swim. 4th touch.
•Practice being scary: Swim or Drill 100 IM.
Main Set (700-1500)
•Trick or Treat:
4 x 50 Descend 1-2, 3-4.
3 x 100 Desc.
1 x 200 Good effort.
100 Easy swim.
•Special Treat: Repeat 4 x 50, 3 x 100, 1 x 200.