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.
Friday, September 25, meter pool
Warm-Up (900)
200 Swim, 200 Pull, 200 Kick
12 x 25 Free
1: finish 2: finish and recovery 3-4: catch, finger tips/wrist
5-6: finger tips w/ paddles 7-8: catch and finish w/ paddles
9-10: count strokes; no paddles; finish, recovery, ride the stroke
11-12: count w/ buoy
*The stroke work went very well! Accelerating at the finish seemed to help.
Main (800-1200)
Ln 4 12 x 100 on 1:40
Ln 5 11 x 100 on 2:00
Ln 6 10 x 100 on 2:10
Ln 7 9 x 100 on 2:15
Ln 8 8 x 100 on 2:30
Drills (100-500)
10 x 50 Fins ok. See below.
Free or Back
1: chg 6, slow motion
2: chg 6 w/3
3: chg 3
4: chg 3 w/3
***
5-6: 25 free/25 *** short pull, long glide
Choice
7-10
Friday, September 25, meter pool
Warm-Up (900)
200 Swim, 200 Pull, 200 Kick
12 x 25 Free
1: finish 2: finish and recovery 3-4: catch, finger tips/wrist
5-6: finger tips w/ paddles 7-8: catch and finish w/ paddles
9-10: count strokes; no paddles; finish, recovery, ride the stroke
11-12: count w/ buoy
*The stroke work went very well! Accelerating at the finish seemed to help.
Main (800-1200)
Ln 4 12 x 100 on 1:40
Ln 5 11 x 100 on 2:00
Ln 6 10 x 100 on 2:10
Ln 7 9 x 100 on 2:15
Ln 8 8 x 100 on 2:30
Drills (100-500)
10 x 50 Fins ok. See below.
Free or Back
1: chg 6, slow motion
2: chg 6 w/3
3: chg 3
4: chg 3 w/3
***
5-6: 25 free/25 *** short pull, long glide
Choice
7-10