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.
After a month in Italy, it is hard to get in the groove. I'm caught up and will now keep up. (June 24)
Monday, June 2
Warm-Up (700-1000)
200 Swim, free
100-200 (1-2) x ( 25 catch-up/25 free/25 3R-3L/25 free)
100 Swim, free
100 Swim non-free or 50 non/50 free
100 Alternate 25 drill/25 swim, choice
100-300 Pull
Main (1100-1900)
~Fins on for kicking, except breaststrokers. We will go as a group; I’ll start each part.~
200 Kick (50 easy, 2x 25 fast, 1 x 50 fast, 50 easy)
Swim: (450-850)
2 x 25 count strokes.
(4-8) x 50 Maintain stroke count. Choice. Do two 50s before changing strokes. Go on 3rd.
(2-4) x 100 All same stroke. Hold pace. 1:45, 2:05, 2:15, 2:30, 2:50.
Pull FREE: (450-850)
2 x 25 count strokes.
(4-8) x 50 Maintain stroke count. On :45, 1:00, 1:10, 1:20, 1:45.
(2-4) x 100 Hold pace. On 1:30, 1:55, 2:05, 2:20, 2:50.
Cool-Down
Easy swim
After a month in Italy, it is hard to get in the groove. I'm caught up and will now keep up. (June 24)
Monday, June 2
Warm-Up (700-1000)
200 Swim, free
100-200 (1-2) x ( 25 catch-up/25 free/25 3R-3L/25 free)
100 Swim, free
100 Swim non-free or 50 non/50 free
100 Alternate 25 drill/25 swim, choice
100-300 Pull
Main (1100-1900)
~Fins on for kicking, except breaststrokers. We will go as a group; I’ll start each part.~
200 Kick (50 easy, 2x 25 fast, 1 x 50 fast, 50 easy)
Swim: (450-850)
2 x 25 count strokes.
(4-8) x 50 Maintain stroke count. Choice. Do two 50s before changing strokes. Go on 3rd.
(2-4) x 100 All same stroke. Hold pace. 1:45, 2:05, 2:15, 2:30, 2:50.
Pull FREE: (450-850)
2 x 25 count strokes.
(4-8) x 50 Maintain stroke count. On :45, 1:00, 1:10, 1:20, 1:45.
(2-4) x 100 Hold pace. On 1:30, 1:55, 2:05, 2:20, 2:50.
Cool-Down
Easy swim
