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 30
Warm-Up (800)
(200-300) 75 free/25 choice
(200-300) Pull
(200) 25 drill/25 swim, choice
Main (1200-1800)
(200) 8 x 25 Odds sprint; evens easy
(200) 4 x 50 Choice, on 1:00, 1:10, 1:20, 1:30, 1:50. Descend 1-2, 3-4
(600-1000) 10 x 100 on 1:35, 9 x 100 on 1:55, 8 x 100 on 2:05, 7 x 100 on 2:15,
6 x 100 on 2:55
(200-400) (4-8) x 50 Odd drill/swim; even swim. Choice . Fins ok.
Friday, Nov 30
Warm-Up (800)
(200-300) 75 free/25 choice
(200-300) Pull
(200) 25 drill/25 swim, choice
Main (1200-1800)
(200) 8 x 25 Odds sprint; evens easy
(200) 4 x 50 Choice, on 1:00, 1:10, 1:20, 1:30, 1:50. Descend 1-2, 3-4
(600-1000) 10 x 100 on 1:35, 9 x 100 on 1:55, 8 x 100 on 2:05, 7 x 100 on 2:15,
6 x 100 on 2:55
(200-400) (4-8) x 50 Odd drill/swim; even swim. Choice . Fins ok.