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.
Monday, October 5
Warm-Up (1200)
100-300 Swim
200 Fins ok.
50 kick on side; 50 chg 6; 50 chg 3 w/ 3; 50 swim
200 4 x 50 kick free w/ brd or back w/ arms extended
200 50 1-arm opposite breathe
50 free swim, roll
50 back – 25 4 rt only, 4 lft only (1-arm at side)
50 back swim, roll
200 2 x 25 count strokes w/ fins
6 x 25 count strokes: 1-fly or free, 2-back, 3-***, 4-free, 5-6 choice
100 Swim, choice
Main (1350)
Set 1 Do the following 2 times. First time free. Second time choice.
1000 50 25 count/25 swim Choice. Get time on 2nd 25.
100 25 count/25 swim (get time)/50 swim
150 25 count/25 swim (get time)/100 swim
200 25 count/25 swim (get time)/150 swim
Set 2
200 Swim. One stroke, choice. Keep pace as above.
100 4 x 25 sprint
1 x 50 Sprint
Cool-Down (250)
5 x 40 Easy
Monday, October 5
Warm-Up (1200)
100-300 Swim
200 Fins ok.
50 kick on side; 50 chg 6; 50 chg 3 w/ 3; 50 swim
200 4 x 50 kick free w/ brd or back w/ arms extended
200 50 1-arm opposite breathe
50 free swim, roll
50 back – 25 4 rt only, 4 lft only (1-arm at side)
50 back swim, roll
200 2 x 25 count strokes w/ fins
6 x 25 count strokes: 1-fly or free, 2-back, 3-***, 4-free, 5-6 choice
100 Swim, choice
Main (1350)
Set 1 Do the following 2 times. First time free. Second time choice.
1000 50 25 count/25 swim Choice. Get time on 2nd 25.
100 25 count/25 swim (get time)/50 swim
150 25 count/25 swim (get time)/100 swim
200 25 count/25 swim (get time)/150 swim
Set 2
200 Swim. One stroke, choice. Keep pace as above.
100 4 x 25 sprint
1 x 50 Sprint
Cool-Down (250)
5 x 40 Easy