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, Feb 8
Warm-Up (1000)
Freestyle:
400 as 100 swim, 100 pull, 100 kick, 100 swim with fins
300 as 50 c.u. with stk/50 swim/50 c.u. with stk/ 50 swim/50 c.u. without stk/50 swim
Choice:
300 as 100 Kick, 100 drill/swim by 25,100 swim
Main (1600)
8 x 50 all free (even pace) OR alternate non-free (fast) and free (moderate)
Ln 4 all free on :55; Ln 5 alternate on 1:10, 1:00; Ln 6 all free on 1:05;
Ln 7 alternate on 1:20, 1:10; Ln 8 all free on 1:15
4 x 100 Pull on 1:35, 1:45, 2:00, 2:10, 2:40
2 x 200 #1 first 100 easy, 2nd 100 fast; #2 first 100 long and strong, 2nd 100 easy
1 x 400 All free or alternate 50 non/50 free.
Cool-Down (100)
4 x 25
Friday, Feb 8
Warm-Up (1000)
Freestyle:
400 as 100 swim, 100 pull, 100 kick, 100 swim with fins
300 as 50 c.u. with stk/50 swim/50 c.u. with stk/ 50 swim/50 c.u. without stk/50 swim
Choice:
300 as 100 Kick, 100 drill/swim by 25,100 swim
Main (1600)
8 x 50 all free (even pace) OR alternate non-free (fast) and free (moderate)
Ln 4 all free on :55; Ln 5 alternate on 1:10, 1:00; Ln 6 all free on 1:05;
Ln 7 alternate on 1:20, 1:10; Ln 8 all free on 1:15
4 x 100 Pull on 1:35, 1:45, 2:00, 2:10, 2:40
2 x 200 #1 first 100 easy, 2nd 100 fast; #2 first 100 long and strong, 2nd 100 easy
1 x 400 All free or alternate 50 non/50 free.
Cool-Down (100)
4 x 25
