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, Nov 8
Warm-Up (1000)
300 (100 Swim; 100 25 (4rt-4lft)/25 swim; 100 swim)
200 Pull
300 (50 kick/50 swim). Fins ok.
200 (75 free/25 non)
Main (1500)
100 (4 x 25 count), choice
200 (4 x 50 count), choice
100 (2 x 50, choice), descend
200 (2 x 100, choice), descend
100 (1 x 50 fast, free). I’ll time each lane. (1 x 50 easy)
300 (3 x 100 pull)
300 (3 x 100) #1 swim, #2 pull, #3 swim
Relays
#1 Even up number in each lane. Each lane forms a relay. Handicapped relay, 50 each.
I”ll take times from timed 50 and add handicap.
#2 Another relay, each swim 25.
#3 ???
Cool-Down (200)
4 x 50 easy
Friday, Nov 8
Warm-Up (1000)
300 (100 Swim; 100 25 (4rt-4lft)/25 swim; 100 swim)
200 Pull
300 (50 kick/50 swim). Fins ok.
200 (75 free/25 non)
Main (1500)
100 (4 x 25 count), choice
200 (4 x 50 count), choice
100 (2 x 50, choice), descend
200 (2 x 100, choice), descend
100 (1 x 50 fast, free). I’ll time each lane. (1 x 50 easy)
300 (3 x 100 pull)
300 (3 x 100) #1 swim, #2 pull, #3 swim
Relays
#1 Even up number in each lane. Each lane forms a relay. Handicapped relay, 50 each.
I”ll take times from timed 50 and add handicap.
#2 Another relay, each swim 25.
#3 ???
Cool-Down (200)
4 x 50 easy
