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.
Wednesday, October 28, Meter Pool
Today I had everyone do the same Main Set, whether going to the meet or not.
Warm-Up (500-1000)
100-200 Free swim. Think about “head down.”
100-200 Free pull. Alternate breathe or turn head underwater to see lights on non-br side
100-200 Free swim. Almost catch-up, head down.
(4-8) x 50
1-2 backstroke, roll hips before hand enters
3-4 breaststroke, glide for count of 2-3
5-6 “butter/flutter” swim fly from push-off as long as it feels ok, then free.
7-8 free, accelerate on finish
Main (1300-1600)
100 Moderate swim, choice
4 x 25 Sprint. On :40, :45, :50, :50, :55. Choice.
100 Fast swim, choice.
2 x 50 #1 easy, recovery; #2 fast
100 Moderate/fast swim, choice.
300 as 4 x (25 K/ 25 D/ 25 S), continuous
(10-16) x 50 as #1-4 Kick, #5-8 Pull, #9-12 Drill/Swim, #13-16 Swim
Cool-Down (100-200)
Easy swim.
Wednesday, October 28, Meter Pool
Today I had everyone do the same Main Set, whether going to the meet or not.
Warm-Up (500-1000)
100-200 Free swim. Think about “head down.”
100-200 Free pull. Alternate breathe or turn head underwater to see lights on non-br side
100-200 Free swim. Almost catch-up, head down.
(4-8) x 50
1-2 backstroke, roll hips before hand enters
3-4 breaststroke, glide for count of 2-3
5-6 “butter/flutter” swim fly from push-off as long as it feels ok, then free.
7-8 free, accelerate on finish
Main (1300-1600)
100 Moderate swim, choice
4 x 25 Sprint. On :40, :45, :50, :50, :55. Choice.
100 Fast swim, choice.
2 x 50 #1 easy, recovery; #2 fast
100 Moderate/fast swim, choice.
300 as 4 x (25 K/ 25 D/ 25 S), continuous
(10-16) x 50 as #1-4 Kick, #5-8 Pull, #9-12 Drill/Swim, #13-16 Swim
Cool-Down (100-200)
Easy swim.
