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.
Wednesday, Feb 27
When I refer to times from Monday, that means their 4 x 100 for best average.
Warm-Up (1100)
700 (200 Swim, 200 Pull, 100 Kick, 100 Swim, 100 K)
100 Choice, count strokes
100 Free, count strokes
2 x 50 Pull, count strokes. Rest 10
2 x 50 Swim, count strokes. Rest 10
Main (1300)
200 Pull. Good effort.
2 x 100 at same pace as Monday. On 1:25, 1:45, 1:55, 2:10, 2:40, 3:00
200 as 25 drill/25 swim
200 at same pace as Monday.
300 as 50 Kick/50 Swim
2 x 100 at same pace on: 1:35, 1:55, 2:05, 2:20, 2:50
Cool-Down (300)
Easy Swim
Wednesday, Feb 27
When I refer to times from Monday, that means their 4 x 100 for best average.
Warm-Up (1100)
700 (200 Swim, 200 Pull, 100 Kick, 100 Swim, 100 K)
100 Choice, count strokes
100 Free, count strokes
2 x 50 Pull, count strokes. Rest 10
2 x 50 Swim, count strokes. Rest 10
Main (1300)
200 Pull. Good effort.
2 x 100 at same pace as Monday. On 1:25, 1:45, 1:55, 2:10, 2:40, 3:00
200 as 25 drill/25 swim
200 at same pace as Monday.
300 as 50 Kick/50 Swim
2 x 100 at same pace on: 1:35, 1:55, 2:05, 2:20, 2:50
Cool-Down (300)
Easy Swim
