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, Nov 2
Warm-Up (1000)
300-500 Swim, mix it up
300-500 (6-10) x 50. Choice: drill, d/s, swim.
Main (400-1400)
2 x 25 Catch-up, count strokes, free
2 x 25 Almost c.u., count strokes, free
4 x 25 Count strokes, free
4 x 25 Pull, with buoy, no paddles, count strokes, free
4 x 25 Choice, count strokes
If swimming in meet, do a few starts and go home.
100 Swim, long glide, low stroke count
200 Pull
300 25 drill (3R-3L) / 25 swim
400 (2 x 200). #1 25 Kick/25 Swim (with fins), #2 100 Pull, check time, drop buoy, 100 swim
Cool-Down (100-200)
Swim (25 non-free/75 free)
Friday, Nov 2
Warm-Up (1000)
300-500 Swim, mix it up
300-500 (6-10) x 50. Choice: drill, d/s, swim.
Main (400-1400)
2 x 25 Catch-up, count strokes, free
2 x 25 Almost c.u., count strokes, free
4 x 25 Count strokes, free
4 x 25 Pull, with buoy, no paddles, count strokes, free
4 x 25 Choice, count strokes
If swimming in meet, do a few starts and go home.
100 Swim, long glide, low stroke count
200 Pull
300 25 drill (3R-3L) / 25 swim
400 (2 x 200). #1 25 Kick/25 Swim (with fins), #2 100 Pull, check time, drop buoy, 100 swim
Cool-Down (100-200)
Swim (25 non-free/75 free)