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 16
Warm-Up (1200)
300 Swim (100 free/100 choice/100 free)
300 Pull
6 x 50 Drill/Swim (2 as catch-up, 2 as 3R/3L, 2 as change 6 with3)
300 as 50 Kick/50 Swim
Main 1 (1000)
3 x 100 Swim on 1:35, 1:55, 2:05, 2:15, 2:45
3 x 100 Pull on 1:30, 1:50, 2:00, 2:10, 2:40
50 easy
~Rest extra 30.~
3 x 100 Swim on same interval as pull.
50 easy
Main 2 (400)
2 x 200 Descend. #1 very relaxed. #2 a little faster.
Cool-Down (100)
4 x 25 count
Monday, Dec 16
Warm-Up (1200)
300 Swim (100 free/100 choice/100 free)
300 Pull
6 x 50 Drill/Swim (2 as catch-up, 2 as 3R/3L, 2 as change 6 with3)
300 as 50 Kick/50 Swim
Main 1 (1000)
3 x 100 Swim on 1:35, 1:55, 2:05, 2:15, 2:45
3 x 100 Pull on 1:30, 1:50, 2:00, 2:10, 2:40
50 easy
~Rest extra 30.~
3 x 100 Swim on same interval as pull.
50 easy
Main 2 (400)
2 x 200 Descend. #1 very relaxed. #2 a little faster.
Cool-Down (100)
4 x 25 count
