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, Dec 3
Warm-Up (1100)
5 x 100 Keep lane together. #1-2 Swim free; #3-4 Swim 75 free/25 non; #5 Choice
2 x 200 or 2 x 100 Pull. Get lane together before #2
200 (50 kick on back/50 swim choice)
Main (1600)
16 x 25 on :30, :40, :45, :50. Odds – good push-off; streamline; kick; no str before flags
Evens – time yourself. Steady pace. If non-free, do 1-4, rest 2, swim 4, rest 2, swim 4.
8 x 50 #1-4 steady pace, free; #5-6 choice, descend. #7-8 choice, descend
On :50, 1:05, 1:20, 1:30, 1:50
200 Pull
4 x 100 on 1:30, 1:55, 2:05, 2:20, 2:50
200 Pull
Cool-Down (100)
2 x 50 easy
Wednesday, Dec 3
Warm-Up (1100)
5 x 100 Keep lane together. #1-2 Swim free; #3-4 Swim 75 free/25 non; #5 Choice
2 x 200 or 2 x 100 Pull. Get lane together before #2
200 (50 kick on back/50 swim choice)
Main (1600)
16 x 25 on :30, :40, :45, :50. Odds – good push-off; streamline; kick; no str before flags
Evens – time yourself. Steady pace. If non-free, do 1-4, rest 2, swim 4, rest 2, swim 4.
8 x 50 #1-4 steady pace, free; #5-6 choice, descend. #7-8 choice, descend
On :50, 1:05, 1:20, 1:30, 1:50
200 Pull
4 x 100 on 1:30, 1:55, 2:05, 2:20, 2:50
200 Pull
Cool-Down (100)
2 x 50 easy
