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.
Wed, Sept 23
I used the same workout for the morning group (meters) and the evening group (yards).
In the yard pool, the fastest lane did 5 repetitions in Main Set 1.
Warm-Up (800)
300 4 x 75 (50 free/25 back or ***) Rest 10 after each 75.
300 4 x 75 (25 kick/25 drill/25 swim) Continuous. Fins ok.
100 Swim easy. Think about push-off, streamline, dolphin kick to surface.
100 Choice. Count strokes each length. Think about good push off.
Main Set 1 (900-1200)
(3-4) x (200 free pull, 100 swim choice).
I had a hard time setting intervals here. I wanted 15 sec rest after the pull and 15-20 after the swim.
Main Set 2 (300-600)
(6-12) x 50 as (2-4) x (#1 fly/free, #2 back/free, #3 ***/free).
Fly can be “butter-flutter.” Swim fly as long as it feels good (2-3 strokes), switch to free. I learned the term "butter-flutter" from Emmett Hines.
Cool-Down (100-300)
Easy swim.
Wed, Sept 23
I used the same workout for the morning group (meters) and the evening group (yards).
In the yard pool, the fastest lane did 5 repetitions in Main Set 1.
Warm-Up (800)
300 4 x 75 (50 free/25 back or ***) Rest 10 after each 75.
300 4 x 75 (25 kick/25 drill/25 swim) Continuous. Fins ok.
100 Swim easy. Think about push-off, streamline, dolphin kick to surface.
100 Choice. Count strokes each length. Think about good push off.
Main Set 1 (900-1200)
(3-4) x (200 free pull, 100 swim choice).
I had a hard time setting intervals here. I wanted 15 sec rest after the pull and 15-20 after the swim.
Main Set 2 (300-600)
(6-12) x 50 as (2-4) x (#1 fly/free, #2 back/free, #3 ***/free).
Fly can be “butter-flutter.” Swim fly as long as it feels good (2-3 strokes), switch to free. I learned the term "butter-flutter" from Emmett Hines.
Cool-Down (100-300)
Easy swim.
