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, Mar 6
Warm-Up (1000)
100-300 Swim, choice
100-200 Pull
500 (10 x 50). Lane doesn’t have to stay together. Rest about 10 sec. Do some d/s, some swim.
Main (1400)
4 x 100 Swim on 1:35, 1:50, 2:05, 2:15, 2:45
~Rest 20-30~
4 x 100 Pull on same interval.
~Rest 20-30~
3 x 100 Swim on 1:30, 1:45, 2:00, 2:10, 2:40
~Rest 20-30~
2 x 100 Swim on 1:25, 1:40, 1:55, 2:05, 2:30. Try to make 1; this is challenging.
1 x 100 Pull, easy
Cool-Down (100-200)
(2-4) x 50 Long and strong. Good stroke. Choice.
Wednesday, Mar 6
Warm-Up (1000)
100-300 Swim, choice
100-200 Pull
500 (10 x 50). Lane doesn’t have to stay together. Rest about 10 sec. Do some d/s, some swim.
Main (1400)
4 x 100 Swim on 1:35, 1:50, 2:05, 2:15, 2:45
~Rest 20-30~
4 x 100 Pull on same interval.
~Rest 20-30~
3 x 100 Swim on 1:30, 1:45, 2:00, 2:10, 2:40
~Rest 20-30~
2 x 100 Swim on 1:25, 1:40, 1:55, 2:05, 2:30. Try to make 1; this is challenging.
1 x 100 Pull, easy
Cool-Down (100-200)
(2-4) x 50 Long and strong. Good stroke. Choice.
