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, Sept 23
WARM-UP (800-1000)
300-500 Swim choice. Increase your effort throughout.
300 (4 x 75), fins okay. 25 Kick/ 25 Drill/ 25 Swim
200 Swim. Think about a long stroke and about rolling your hips. Back or Free.
MAIN (1200-1800)
800-1200 (8-12) x 100. (2-3) x (#1-2 pull, #3-4 swim)
On: 1:35 or 1:40, 1:50 or 1:55, 2:05 or 2:10, 2:15 or 2:20, 2:40 or 2:45
400-600 (8-12) x 50. ( 2 x 50 Kick), (2 x 50 Drill), (2 x50 Swim). Repeat this sequence as time permits.
COOL-DOWN (100-200)
Easy 100-200 Swim
Wednesday, Sept 23
WARM-UP (800-1000)
300-500 Swim choice. Increase your effort throughout.
300 (4 x 75), fins okay. 25 Kick/ 25 Drill/ 25 Swim
200 Swim. Think about a long stroke and about rolling your hips. Back or Free.
MAIN (1200-1800)
800-1200 (8-12) x 100. (2-3) x (#1-2 pull, #3-4 swim)
On: 1:35 or 1:40, 1:50 or 1:55, 2:05 or 2:10, 2:15 or 2:20, 2:40 or 2:45
400-600 (8-12) x 50. ( 2 x 50 Kick), (2 x 50 Drill), (2 x50 Swim). Repeat this sequence as time permits.
COOL-DOWN (100-200)
Easy 100-200 Swim
