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.
Mon, Jan 12
WARM-UP (1000)
20 x 50
(4-6) x 50 on :55, 1:05, 1:15, 1:20, 1:40 Swim
(4-6) x 50 on same interval Pull
(6-8) x 50 on 1:00, 1:10, 1:20, 1:30, 1:50 Odd Kick, Even D /S. Fins ok.
MAIN (1550)
3 x 100 on 1:40 2:10 2:15 2:20 2:50
50 Easy
3 x 100 on 1:35 2:05 2:10 2:15 2:40
50 Easy
3 x 100 on 1:30 2:00 2:05 2:10 2:30
50 Easy
3 x 100 on 1:25 1:55 2:00 --- ---
200 Pull
COOL-DOWN (150)
3 x 50 Easy
Mon, Jan 12
WARM-UP (1000)
20 x 50
(4-6) x 50 on :55, 1:05, 1:15, 1:20, 1:40 Swim
(4-6) x 50 on same interval Pull
(6-8) x 50 on 1:00, 1:10, 1:20, 1:30, 1:50 Odd Kick, Even D /S. Fins ok.
MAIN (1550)
3 x 100 on 1:40 2:10 2:15 2:20 2:50
50 Easy
3 x 100 on 1:35 2:05 2:10 2:15 2:40
50 Easy
3 x 100 on 1:30 2:00 2:05 2:10 2:30
50 Easy
3 x 100 on 1:25 1:55 2:00 --- ---
200 Pull
COOL-DOWN (150)
3 x 50 Easy
