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.
Thanksgiving, 2012
Each lane got a printout with graphics for each item to be thankful for.
Give thanks for…
(1) Family (Swim 300 choice)
(2) Friends (Pull 300)
(3) Country (8 x 50)
Odd – drill/swim
Even – swim
(4) Abundant food. 5 x 100 on descending interval.
Starting intervals: 1:55, 2:10, 2:20, 2:30, 3:05.
Lane 8 do 3 x 100
See chart below. I gave each lane a chart with when to leave for each swim.
(5) Choice of beverages. 200 free (50 c.u./50 almost c.u.)
(6) Great desserts. 200 Kick
(7) Our pool facilities. (4-10) x 50. #1-4 pull; #5-10 swim.
(8) Your coaches.
100-200 as (4-8) x 25.
Odd – perfect push-off, great stroke.
Even – count strokes
Ln 4: 1:55, 1:50, 1:45, 1;40, 1:35
Ln 5: 2:10, 2:05, 2:00, 1:55, 1:50
Ln 6: 2:20, 2:15, 2:10, 2:05, 2:00
Ln 7: 2:30, 2:25, 2:20, 2:15, 2:10
Ln 8: 3:05, 3:00, 2:55
Thanksgiving, 2012
Each lane got a printout with graphics for each item to be thankful for.
Give thanks for…
(1) Family (Swim 300 choice)
(2) Friends (Pull 300)
(3) Country (8 x 50)
Odd – drill/swim
Even – swim
(4) Abundant food. 5 x 100 on descending interval.
Starting intervals: 1:55, 2:10, 2:20, 2:30, 3:05.
Lane 8 do 3 x 100
See chart below. I gave each lane a chart with when to leave for each swim.
(5) Choice of beverages. 200 free (50 c.u./50 almost c.u.)
(6) Great desserts. 200 Kick
(7) Our pool facilities. (4-10) x 50. #1-4 pull; #5-10 swim.
(8) Your coaches.
100-200 as (4-8) x 25.
Odd – perfect push-off, great stroke.
Even – count strokes
Ln 4: 1:55, 1:50, 1:45, 1;40, 1:35
Ln 5: 2:10, 2:05, 2:00, 1:55, 1:50
Ln 6: 2:20, 2:15, 2:10, 2:05, 2:00
Ln 7: 2:30, 2:25, 2:20, 2:15, 2:10
Ln 8: 3:05, 3:00, 2:55
