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 10
Warm-Up (1000)
200 Swim
200 25 catch-up/25 swim/50 c.u./50 swim/25 c.u/25 swim
~fins on~
300 (25K/25D/25S)
300 as 6 x 50. Odds free, evens choice. On 4th touch (15 sec rest)
Main (1600)
400 Swim. All free with steady pace OR 300 as 100 non-free/100 free/100 non-free
300 Pull, free.
300 Swim, free as 3 x 100 on 1:30, 1:55, 2:00, 2:10, 2:45
200 Kick, choice
200 Pull, free
100 Swim, free. Rest 30 sec between the two 100s.
100 Swim, choice
Cool-Down (100)
4 x 25, count
If time, easy 200-300.
Monday, Dec 10
Warm-Up (1000)
200 Swim
200 25 catch-up/25 swim/50 c.u./50 swim/25 c.u/25 swim
~fins on~
300 (25K/25D/25S)
300 as 6 x 50. Odds free, evens choice. On 4th touch (15 sec rest)
Main (1600)
400 Swim. All free with steady pace OR 300 as 100 non-free/100 free/100 non-free
300 Pull, free.
300 Swim, free as 3 x 100 on 1:30, 1:55, 2:00, 2:10, 2:45
200 Kick, choice
200 Pull, free
100 Swim, free. Rest 30 sec between the two 100s.
100 Swim, choice
Cool-Down (100)
4 x 25, count
If time, easy 200-300.