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, Oct 19, Meter Pool
Warm-Up (500-1000)
100-200 Swim
100-200 Pull
Fins okay.
100-200 as 50 4-4-4-4 / 50 Swim
(4 kicks hands together in front, 4 kicks on left side,
4 kicks hands together in front, 4 on right)
100-200 as 25 drill/25 swim
Choose drill from: free – one arm, opposite breathe; back – “L” drill
fly – underwater recovery; br – pull w/ dolphin kick;
Fins off.
100-200 Swim choice
Main (1200-1600)
(6-8) x 50
Odds choice on: 1:00, 1:10, 1:20, 1:20, 1:40
Evens free on: :55, 1:05, 1:15, 1:15, 1:30 (work on 400 pace).
300-400 Swim free. Try to hold pace of 50 free above.
(6-8) x 50 Same as above.
300-400 2 x 200 free descend or 1 x 200 free, 1 x 100 non-free
Cool-Down (100-200)
(4-8) x 25
Monday, Oct 19, Meter Pool
Warm-Up (500-1000)
100-200 Swim
100-200 Pull
Fins okay.
100-200 as 50 4-4-4-4 / 50 Swim
(4 kicks hands together in front, 4 kicks on left side,
4 kicks hands together in front, 4 on right)
100-200 as 25 drill/25 swim
Choose drill from: free – one arm, opposite breathe; back – “L” drill
fly – underwater recovery; br – pull w/ dolphin kick;
Fins off.
100-200 Swim choice
Main (1200-1600)
(6-8) x 50
Odds choice on: 1:00, 1:10, 1:20, 1:20, 1:40
Evens free on: :55, 1:05, 1:15, 1:15, 1:30 (work on 400 pace).
300-400 Swim free. Try to hold pace of 50 free above.
(6-8) x 50 Same as above.
300-400 2 x 200 free descend or 1 x 200 free, 1 x 100 non-free
Cool-Down (100-200)
(4-8) x 25
