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, June 26
Warm-Up (1300)
7 x 100 #1 100 free, #2 (25 free/25 choice) x 2, #3 (25 catch-up/25 swim) x 2
#4 (25 drill/25 swim) x 2 non-free,
#5 free pull (25 hold paddles on top) / 25 right paddle only, br left /
25 left paddle only, br right / both paddles,
#6 1-arm ½ way, swim rest of 25 (50 back/50 free), #7 repeat #6
~fins on~
6 x 100 #1 kick free with board, #2 swim free, #3 kick back, #4 swim back,
#5 50 kick fly on back/50 kick fly with board, #6 swim choice
~fins off~
Main (1400)
5 x 100 Pull on 1:35, 1:50, 2:05, 2:20, 2:45 Even – no paddles, odd – with paddles
4 x 100 25 kick/25 drill/50 swim. Each 100 one stroke. Fins okay for back, fly, free.
Rest long enough to decide fins or not and order. Recovery.
3 x 100 Descend. On interval above.
2 x 100 Choice. Long and strong. Rest 15.
Cool-Down (100)
100 Easy swim
Wednesday, June 26
Warm-Up (1300)
7 x 100 #1 100 free, #2 (25 free/25 choice) x 2, #3 (25 catch-up/25 swim) x 2
#4 (25 drill/25 swim) x 2 non-free,
#5 free pull (25 hold paddles on top) / 25 right paddle only, br left /
25 left paddle only, br right / both paddles,
#6 1-arm ½ way, swim rest of 25 (50 back/50 free), #7 repeat #6
~fins on~
6 x 100 #1 kick free with board, #2 swim free, #3 kick back, #4 swim back,
#5 50 kick fly on back/50 kick fly with board, #6 swim choice
~fins off~
Main (1400)
5 x 100 Pull on 1:35, 1:50, 2:05, 2:20, 2:45 Even – no paddles, odd – with paddles
4 x 100 25 kick/25 drill/50 swim. Each 100 one stroke. Fins okay for back, fly, free.
Rest long enough to decide fins or not and order. Recovery.
3 x 100 Descend. On interval above.
2 x 100 Choice. Long and strong. Rest 15.
Cool-Down (100)
100 Easy swim
