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, Dec 7
Warm-Up (1000)
100 swim
~fins on~
200 as (25 chg 6 in slow motion/25 swim)
100 Backstroke as (50 Quarter Arm Lift/50 swim)
100 Backstroke as (50 “L” drill/50 swim)
~fins off~
100-200 swim; all free or 50 back/50 free
100-200 pull
100 as (2 x 50) descend, free
Main (1500)
300 as 3 x 100 on 1:30, 1:50, 2:00, 2:10, 2:45
200 as 4 x 50 (25 drill/25 swim), choice
400 as 4 x 100 on 1:35, 1:55, 2:05, 2:15, 2:45
~fins on~
200 as 50 kick/50 swim
300 as 3 x 100 Pull on 1:35, 1:55, 2:05, 2:15, 2:45
100 I’ll time each lane.
Cool-Down (100)
Easy swim
Friday, Dec 7
Warm-Up (1000)
100 swim
~fins on~
200 as (25 chg 6 in slow motion/25 swim)
100 Backstroke as (50 Quarter Arm Lift/50 swim)
100 Backstroke as (50 “L” drill/50 swim)
~fins off~
100-200 swim; all free or 50 back/50 free
100-200 pull
100 as (2 x 50) descend, free
Main (1500)
300 as 3 x 100 on 1:30, 1:50, 2:00, 2:10, 2:45
200 as 4 x 50 (25 drill/25 swim), choice
400 as 4 x 100 on 1:35, 1:55, 2:05, 2:15, 2:45
~fins on~
200 as 50 kick/50 swim
300 as 3 x 100 Pull on 1:35, 1:55, 2:05, 2:15, 2:45
100 I’ll time each lane.
Cool-Down (100)
Easy swim
