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, Dec 6
Warm-Up (1000-1100)
300 (100 swim / 50 c.u./50 almost c.u. / 100 swim)
200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
300 (3 x 100 pull); rest 15; # 1 free almost c.u. / #2 same / #3 choice
200 – 300 Kick. 200 if breaststroke; 300 if with fins.
Main (1600)
400 (8 x 50). #1-4 Freestyle on :50, :55, 1:05, 1:20, 1:50
#5-8 Choice on 1:00, 1:10, 1:20, 1:30, 2:00
400 Swim (1st and last 100 should be free/middle 200 is choice). Continuous 400.
400 2 x 200 #1 pull, #2 swim. Let everyone finish. If you get lapped, stop when others stop.
400 4 x 100 on 1:35, 1:50 or 1:55, 2:00 or 2:05, 2:30, 2:50
Cool-Down (200)
8 x 25 Good push-off; good technique
Friday, Dec 6
Warm-Up (1000-1100)
300 (100 swim / 50 c.u./50 almost c.u. / 100 swim)
200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
300 (3 x 100 pull); rest 15; # 1 free almost c.u. / #2 same / #3 choice
200 – 300 Kick. 200 if breaststroke; 300 if with fins.
Main (1600)
400 (8 x 50). #1-4 Freestyle on :50, :55, 1:05, 1:20, 1:50
#5-8 Choice on 1:00, 1:10, 1:20, 1:30, 2:00
400 Swim (1st and last 100 should be free/middle 200 is choice). Continuous 400.
400 2 x 200 #1 pull, #2 swim. Let everyone finish. If you get lapped, stop when others stop.
400 4 x 100 on 1:35, 1:50 or 1:55, 2:00 or 2:05, 2:30, 2:50
Cool-Down (200)
8 x 25 Good push-off; good technique
