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.
Monday, Dec 3
Warm-Up (1000)
(200-300) Swim. Choice.
(200) 25 drill/25 swim, choice. No fins.
(200) Pull
~Fins ok~
100 IM drill (fly, back, free: 3R-3L; *** pull with free kick)
200 Kick
Main (1500)
(200) 4 x 50 #1-2 choice, #3-4 freestyle at pace
(100) 1 x 100 Try for pace that were repeating 100s last week.
(300) 1 x 300 Put some effort into it to hold pace for multiple 100s.
~Fins ok~
(150) 2 x 75. 50 kick/25 swim
(150) 2 x 75. 25 kick/50 swim
~Fins off~
(300) 6 x 50. Descend 1-3; descend 4-6. Choice.
(300) Pull
Cool-Down (100)
Easy swim
Monday, Dec 3
Warm-Up (1000)
(200-300) Swim. Choice.
(200) 25 drill/25 swim, choice. No fins.
(200) Pull
~Fins ok~
100 IM drill (fly, back, free: 3R-3L; *** pull with free kick)
200 Kick
Main (1500)
(200) 4 x 50 #1-2 choice, #3-4 freestyle at pace
(100) 1 x 100 Try for pace that were repeating 100s last week.
(300) 1 x 300 Put some effort into it to hold pace for multiple 100s.
~Fins ok~
(150) 2 x 75. 50 kick/25 swim
(150) 2 x 75. 25 kick/50 swim
~Fins off~
(300) 6 x 50. Descend 1-3; descend 4-6. Choice.
(300) Pull
Cool-Down (100)
Easy swim
