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, Dec 11
Warm-Up (1000)
200-300 Swim
200-300 Pull
200-300 (50 Kick/50 swim)
100 (4 x 25) #1-2 fast 12.5/then easy; #3-4 easy 12.5/then finish fast
Main (1600)
800 (8 x 50) FREE on :50, 1:00, 1:05, 1:30, 1:50
(4 x 50) CHOICE. All one stroke or IM. On 1:00, 1:10, 1:15, 1:45, 2:00
(4 x 50) CHOICE. Same as above, but can be different stroke than above.
200 Kick
200 50 Drill/50 Swim, choice
400 (4 x 100). #1-2, choice. Same stroke or combo, descend. #3-4 free, descend.
On 1:45, 2:10, 2:20, 2:30, 2:50
Cool-Down (200)
8 x 25
Wednesday, Dec 11
Warm-Up (1000)
200-300 Swim
200-300 Pull
200-300 (50 Kick/50 swim)
100 (4 x 25) #1-2 fast 12.5/then easy; #3-4 easy 12.5/then finish fast
Main (1600)
800 (8 x 50) FREE on :50, 1:00, 1:05, 1:30, 1:50
(4 x 50) CHOICE. All one stroke or IM. On 1:00, 1:10, 1:15, 1:45, 2:00
(4 x 50) CHOICE. Same as above, but can be different stroke than above.
200 Kick
200 50 Drill/50 Swim, choice
400 (4 x 100). #1-2, choice. Same stroke or combo, descend. #3-4 free, descend.
On 1:45, 2:10, 2:20, 2:30, 2:50
Cool-Down (200)
8 x 25
