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.
Thinking ahead about giving thanks.
1. Give thanks for the role models in Lane 8.
100-300 Swim, free.
100-200 Swim, choice.
100-200 Pull, free.
2. Give thanks for the coaching and
encouragement in Lane 7.
~Fins ok~
200 25 kick on right side, free
25 kick on left side, free
50 change 6 with 3 strokes
50 4 rt only, 3 strokes, 4 lft only
50 swim, free
200 25 kick on right side, back
25 kick on left side, back
50 change 6 with 3 strokes
50 4 rt only, 3 strokes, 4 lft only
50 swim, back
3. Give thanks for “let’s go and get it done” ladies of lane 6. Fins ok. Continuous swim.
400 (100 non-free/200 free/100 non)
4. Give thanks for the one and only Lane 5. It is a diverse and unique group with its own rules.
300-400 (4 x 100 free) on 1:30, 1:55, 2:05,
2:20, 2:45
5. Give thanks for Lane 4. They are fast, but sometimes have to adapt to a different pace. We never know who or how many for this lane.
2 x 50 choice on :55, 1:10, 1:20, 1:30
2 x 100 choice on 1:50, 2:15, 2:20, 2:30
2 x 50 choice on :55, 1:10, 1:20, 1:30
2 x 100 choice on 1:50, 2:15, 2:20, 2:30
LANE 8: 2 x 50 ON 2:00 ; 1 x 100 ON 3:00
Total: 1600-2500
Give thanks for this wonderful
group of friends!!!
Thinking ahead about giving thanks.
1. Give thanks for the role models in Lane 8.
100-300 Swim, free.
100-200 Swim, choice.
100-200 Pull, free.
2. Give thanks for the coaching and
encouragement in Lane 7.
~Fins ok~
200 25 kick on right side, free
25 kick on left side, free
50 change 6 with 3 strokes
50 4 rt only, 3 strokes, 4 lft only
50 swim, free
200 25 kick on right side, back
25 kick on left side, back
50 change 6 with 3 strokes
50 4 rt only, 3 strokes, 4 lft only
50 swim, back
3. Give thanks for “let’s go and get it done” ladies of lane 6. Fins ok. Continuous swim.
400 (100 non-free/200 free/100 non)
4. Give thanks for the one and only Lane 5. It is a diverse and unique group with its own rules.
300-400 (4 x 100 free) on 1:30, 1:55, 2:05,
2:20, 2:45
5. Give thanks for Lane 4. They are fast, but sometimes have to adapt to a different pace. We never know who or how many for this lane.
2 x 50 choice on :55, 1:10, 1:20, 1:30
2 x 100 choice on 1:50, 2:15, 2:20, 2:30
2 x 50 choice on :55, 1:10, 1:20, 1:30
2 x 100 choice on 1:50, 2:15, 2:20, 2:30
LANE 8: 2 x 50 ON 2:00 ; 1 x 100 ON 3:00
Total: 1600-2500
Give thanks for this wonderful
group of friends!!!
