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, Apr 30
The song is because this is my last workout until June 2. Going on an extended vacation!!!
There is a restaurant in the town, in the town,
And there my love and I will sit us down, sit us down
And drink our wine 'mid laughter gay and free,
And never, never think of thee.
Chorus:
Fare thee well, for I must leave thee,
Do not let the parting grieve thee,
And remember that the best of friends must part, must part
Adieu, adieu, kind friends adieu,
I can no longer stay with you, stay with you,
But I'll be back so don’t feel too free,
And may the world go well with thee.
Warm-Up (1200)
**If you are late, figure out where your lane is and join them at the right place.
400 (10 x 50) #1-4 Swim, choice. #5-6 drill/swim, choice. #7-8 Swim, choice.
400 (2 x 200) Pull. #1 long and strong, #2 better effort
400 (4 x 100) #1 Kick, #2 Swim with fins, choice, #3 Kick w/ fins or ***, #4 Swim, no fins
Main (1200-1400)
Pick a stroke:
100 (2 x 50) pull
200 (2 x 100) on 1:45, 2:10, 2:20, 2:30, (lane 8, 2 x 50 on 2:00)
Freestyle:
200 (4 x 50) Pull
300 (3 x 100) on 1:30, 1:50, 2:05, 2:20, (3 x 50 on 1:50)
Choice:
400-600 (8-12) x 50 #1-4 one stroke, even pace, #5-8 same, #9-12 same
On :50, 1:00 or 1:05, 1:10 or 1:15, 1:30, 2:00
Cool-Down (100)
Easy Swim
Wednesday, Apr 30
The song is because this is my last workout until June 2. Going on an extended vacation!!!
There is a restaurant in the town, in the town,
And there my love and I will sit us down, sit us down
And drink our wine 'mid laughter gay and free,
And never, never think of thee.
Chorus:
Fare thee well, for I must leave thee,
Do not let the parting grieve thee,
And remember that the best of friends must part, must part
Adieu, adieu, kind friends adieu,
I can no longer stay with you, stay with you,
But I'll be back so don’t feel too free,
And may the world go well with thee.
Warm-Up (1200)
**If you are late, figure out where your lane is and join them at the right place.
400 (10 x 50) #1-4 Swim, choice. #5-6 drill/swim, choice. #7-8 Swim, choice.
400 (2 x 200) Pull. #1 long and strong, #2 better effort
400 (4 x 100) #1 Kick, #2 Swim with fins, choice, #3 Kick w/ fins or ***, #4 Swim, no fins
Main (1200-1400)
Pick a stroke:
100 (2 x 50) pull
200 (2 x 100) on 1:45, 2:10, 2:20, 2:30, (lane 8, 2 x 50 on 2:00)
Freestyle:
200 (4 x 50) Pull
300 (3 x 100) on 1:30, 1:50, 2:05, 2:20, (3 x 50 on 1:50)
Choice:
400-600 (8-12) x 50 #1-4 one stroke, even pace, #5-8 same, #9-12 same
On :50, 1:00 or 1:05, 1:10 or 1:15, 1:30, 2:00
Cool-Down (100)
Easy Swim
