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.
Monday, July 21
Warm-Up (1000)
200 Swim
200 Pull
~Fins on~
300 (25 drill/25 swim)
300 (50 Kick/50 Swim)
Main (1500)
Pick a stroke for 4 of the ten 50’s
500 as 10 x 50 ( #1, #4, #7, #10 are the same stroke, time yourself). Rest 15 sec.
400 as 4 x 100 (#1, #3 choice; #2, #4 one stroke)
300 as 6 x 50 (Odd free, even choice). Rest 15.
200 as 2 x 100 choice
100 easy
Cool-Down (100-300)
(25 K/25 D/ 25 S) Repeat
Monday, July 21
Warm-Up (1000)
200 Swim
200 Pull
~Fins on~
300 (25 drill/25 swim)
300 (50 Kick/50 Swim)
Main (1500)
Pick a stroke for 4 of the ten 50’s
500 as 10 x 50 ( #1, #4, #7, #10 are the same stroke, time yourself). Rest 15 sec.
400 as 4 x 100 (#1, #3 choice; #2, #4 one stroke)
300 as 6 x 50 (Odd free, even choice). Rest 15.
200 as 2 x 100 choice
100 easy
Cool-Down (100-300)
(25 K/25 D/ 25 S) Repeat
