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, Oct 16, Meter Pool
Warm-Up (500)
200 Free
100 Free. Think about wrist and hand position.
100 as 25 back/25 ***/50 free
100 Free. Think about finishing the stroke – overemphasize the finish.
Set 1 (800)
400 Kick. 100 fly (25 w/ brd, 50 on back, 25 w/brd);100 back (extend arms); 100 free w/brd;Fins off. 100 ***.
400 as 200 Pull, 2 x 100 Pull on 1:40, 1:50, 2:05, 2:15, 2:20
Set 2 (600)
300 Swim. Get your time and figure your average per 100.
300 50 fingertip drag w/ wide recovery. Finish stroke so hand is in correct position; 50 swim free w/ same recovery but no ft drag;50 back, change 4 w/4. Roll hips, hips turn before the hand enters; 50 back swim
100 Choice.
Set 3 (400)
200 4 x 50, choice on 1:00, 1:10, 1:20, 1:20, 1:40
200 Swim. Choice. Get time – moderate.
Cool-Down (200)
50 easy swim/50 count strokes/100 easy
Friday, Oct 16, Meter Pool
Warm-Up (500)
200 Free
100 Free. Think about wrist and hand position.
100 as 25 back/25 ***/50 free
100 Free. Think about finishing the stroke – overemphasize the finish.
Set 1 (800)
400 Kick. 100 fly (25 w/ brd, 50 on back, 25 w/brd);100 back (extend arms); 100 free w/brd;Fins off. 100 ***.
400 as 200 Pull, 2 x 100 Pull on 1:40, 1:50, 2:05, 2:15, 2:20
Set 2 (600)
300 Swim. Get your time and figure your average per 100.
300 50 fingertip drag w/ wide recovery. Finish stroke so hand is in correct position; 50 swim free w/ same recovery but no ft drag;50 back, change 4 w/4. Roll hips, hips turn before the hand enters; 50 back swim
100 Choice.
Set 3 (400)
200 4 x 50, choice on 1:00, 1:10, 1:20, 1:20, 1:40
200 Swim. Choice. Get time – moderate.
Cool-Down (200)
50 easy swim/50 count strokes/100 easy