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, Nov 19
Warm-Up (1200)
800-1200 Go on 3rd person. Keep lane relatively together.
2 x 100 Swim
2 x 100 Pull
2 x 100 Swim
2 x 100 Kick
2 x 100 (25 drill/25 swim)
2 x 100 Swim
Main (1600)
300-400 Swim free. Stop each 100 to get time to check pace.
300-400 2 x 200 or 2 x 150. Pull #1, Swim #2
300-400 (3-4) x 100 Swim. Free on 1:30, 1:55, 2:00, 2:15, 2:50
300-400 (6-8) x 50 . On :55, 1:10, 1:20, 1:30, 1:50. Work these.
#1-2 same stroke, descend / #3 easy / #4-5 same strk, desc /#6 easy / #9-10 same strk, desc
Cool-Down (100)
Easy swim.
Wednesday, Nov 19
Warm-Up (1200)
800-1200 Go on 3rd person. Keep lane relatively together.
2 x 100 Swim
2 x 100 Pull
2 x 100 Swim
2 x 100 Kick
2 x 100 (25 drill/25 swim)
2 x 100 Swim
Main (1600)
300-400 Swim free. Stop each 100 to get time to check pace.
300-400 2 x 200 or 2 x 150. Pull #1, Swim #2
300-400 (3-4) x 100 Swim. Free on 1:30, 1:55, 2:00, 2:15, 2:50
300-400 (6-8) x 50 . On :55, 1:10, 1:20, 1:30, 1:50. Work these.
#1-2 same stroke, descend / #3 easy / #4-5 same strk, desc /#6 easy / #9-10 same strk, desc
Cool-Down (100)
Easy swim.
