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, Oct 11
Warm-Up (1000)
100 Swim
200 Pull
200 Swim, choice, mix it up
100 Pull, at least 25 backstroke
200 8 x25 (2 x 25) IM order
100 non-free
100 choice
Main (1500)
300 as (4 x 75). Choice. Go on 4th touch. IM or non/fr/non or fr/non/fr
300 as (3 x 100). Choice. Hold steady pace. 1:40, 1:55, 2:10, 2:20, 2:50
300 as (6 x 50). Choice. Hold steady on 1-3, descend 4-6. :50 or :55, 1:00, 1:15, 1:30, 1:55
300 as (3 x 100). Same stroke for all three. Descend. Same as interval above?
300 as (2 x 150) Pull. Rest 15.
Cool-Down (200)
8 x 25
Friday, Oct 11
Warm-Up (1000)
100 Swim
200 Pull
200 Swim, choice, mix it up
100 Pull, at least 25 backstroke
200 8 x25 (2 x 25) IM order
100 non-free
100 choice
Main (1500)
300 as (4 x 75). Choice. Go on 4th touch. IM or non/fr/non or fr/non/fr
300 as (3 x 100). Choice. Hold steady pace. 1:40, 1:55, 2:10, 2:20, 2:50
300 as (6 x 50). Choice. Hold steady on 1-3, descend 4-6. :50 or :55, 1:00, 1:15, 1:30, 1:55
300 as (3 x 100). Same stroke for all three. Descend. Same as interval above?
300 as (2 x 150) Pull. Rest 15.
Cool-Down (200)
8 x 25
