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, July 2
Warm-Up (900-1200)
200-300 Swim, choice.
~fins on~
100 Swim non-free with fins.
100 Swim free with fins.
100 Back (25 chg 8 / 25 chg 6 / 25 chg 3 / 25 chg 3 with 3)
100 Free (25 chg 8 / 25 chg 6 / 25 chg 3 / 25 chg 3 with 3)
~fins off~
100 (2 x 50) as 25 scull on stomach/25 swim breaststroke. Just expand scull for br pull.
200-400 Pull. 75 free/25 choice.
Main (1400)
250 as (5 x 50), choice. Do 2 x 50 even pace. 1 x 50 easy. 2 x 50 even pace.
On :50 or :55 (3), 1:05 (4), 1:10 (5), 1:20 (6), 1:30 (7), 2:00 (8). No breaks.
200 Swim, choice.
250 as (5 x 50), freestyle. Do 2 x 50 even pace. 1 x 50 easy. 2 x 50 even pace.
On :40 or :45 (3), :50 (4), :55 (5), 1:05 (6), 1:20 (7), 1:50 (8). No breaks.
200 Swim, free.
150 as (3 x 50), choice. Descend 1-3. On first interval above.
150 as (3 x 50), freestyle. Descend 1-3. On faster interval above.
200 Pull, free.
Cool-Down (100-300)
100 swim, 100 pull, 100 swim Easy.
Wednesday, July 2
Warm-Up (900-1200)
200-300 Swim, choice.
~fins on~
100 Swim non-free with fins.
100 Swim free with fins.
100 Back (25 chg 8 / 25 chg 6 / 25 chg 3 / 25 chg 3 with 3)
100 Free (25 chg 8 / 25 chg 6 / 25 chg 3 / 25 chg 3 with 3)
~fins off~
100 (2 x 50) as 25 scull on stomach/25 swim breaststroke. Just expand scull for br pull.
200-400 Pull. 75 free/25 choice.
Main (1400)
250 as (5 x 50), choice. Do 2 x 50 even pace. 1 x 50 easy. 2 x 50 even pace.
On :50 or :55 (3), 1:05 (4), 1:10 (5), 1:20 (6), 1:30 (7), 2:00 (8). No breaks.
200 Swim, choice.
250 as (5 x 50), freestyle. Do 2 x 50 even pace. 1 x 50 easy. 2 x 50 even pace.
On :40 or :45 (3), :50 (4), :55 (5), 1:05 (6), 1:20 (7), 1:50 (8). No breaks.
200 Swim, free.
150 as (3 x 50), choice. Descend 1-3. On first interval above.
150 as (3 x 50), freestyle. Descend 1-3. On faster interval above.
200 Pull, free.
Cool-Down (100-300)
100 swim, 100 pull, 100 swim Easy.
