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, Nov 14
Continuing work towards 10 x 100 on tightest possible interval, they are doing 5 x 100 on faster interval from Monday.
Warm-Up (1300)
100-200 Swim
~Fins on~
300 as 4 x (25K/25D/25S)
200 Swim as 25 non-free/25 free
~Fins off~
400 Pull as (100 pull/200 pull/100 pull). Regroup after each part.
200 as 8x 25 (perfect push-off/streamline). Rest 10 sec.
Main (1300)
4 x 50 Choice. Descend 1-2, 3-4. On :55, 1:05, 1:15, 1:30, 1:50
100 Free (25 count/25 c.u./25 count/25 almost c.u.)
5 x 100 on 1:35, 1:50, 2:00, 2:15, 2:55
~fins on~
300 (50 Kick/50 Swim)
4 x 50 Choice. Descend 1-2, 3-4. On :55, 1:05, 1:15, 1:30, 1:50
Cool-Down (100-200)
Easy swim
Wednesday, Nov 14
Continuing work towards 10 x 100 on tightest possible interval, they are doing 5 x 100 on faster interval from Monday.
Warm-Up (1300)
100-200 Swim
~Fins on~
300 as 4 x (25K/25D/25S)
200 Swim as 25 non-free/25 free
~Fins off~
400 Pull as (100 pull/200 pull/100 pull). Regroup after each part.
200 as 8x 25 (perfect push-off/streamline). Rest 10 sec.
Main (1300)
4 x 50 Choice. Descend 1-2, 3-4. On :55, 1:05, 1:15, 1:30, 1:50
100 Free (25 count/25 c.u./25 count/25 almost c.u.)
5 x 100 on 1:35, 1:50, 2:00, 2:15, 2:55
~fins on~
300 (50 Kick/50 Swim)
4 x 50 Choice. Descend 1-2, 3-4. On :55, 1:05, 1:15, 1:30, 1:50
Cool-Down (100-200)
Easy swim