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.
Friday, Oct 10
Warm-Up (600-900)
200-300 Swim. (75 free/25 non-free)
300-400 Pull (2 x 200) or (2 x 150). Go on 4th touch.
100-200 (50 drill/50 swim). Choice
Main (1700)
400-600 (4-6) x 100 on 2:00, 2:30,2:30, 2:45, 3:00 Transition, moderate.
100-200 Swim, choice;
300-400 (6-8) x 50 on (4) :45/:50/:55/1:00; (5) :55/1:00/1:10/1:15; (6)1:00/1:05/1:10/1:15;
(7)1:15/ 1:20/1:30; (8)1:45/1:55/2:00. Groups of 2; chg interval every 2.
100-200 Pull
250 Kick (5 x 50) on 1:15, 1:30, 2:30
50 Kick (2 x 25) without fins!
Cool-Down (100)
Easy swim
Friday, Oct 10
Warm-Up (600-900)
200-300 Swim. (75 free/25 non-free)
300-400 Pull (2 x 200) or (2 x 150). Go on 4th touch.
100-200 (50 drill/50 swim). Choice
Main (1700)
400-600 (4-6) x 100 on 2:00, 2:30,2:30, 2:45, 3:00 Transition, moderate.
100-200 Swim, choice;
300-400 (6-8) x 50 on (4) :45/:50/:55/1:00; (5) :55/1:00/1:10/1:15; (6)1:00/1:05/1:10/1:15;
(7)1:15/ 1:20/1:30; (8)1:45/1:55/2:00. Groups of 2; chg interval every 2.
100-200 Pull
250 Kick (5 x 50) on 1:15, 1:30, 2:30
50 Kick (2 x 25) without fins!
Cool-Down (100)
Easy swim
