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, Yard Pool
The Warm-Up is the same as the morning workout, but the Main Set is different.
Warm-Up (600-1200)
100-300 as free swim. Think about “head down.”
200-300 as free pull. Alternate breathe or turn head underwater to see the
underwater lights on non-breathing side.
100-200 as free swim. Almost catch-up, head down.
(4-8) x 50 as:
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 (1000-1500)
10 x 100 Free, steady pace.
On: Ln 5 – 1:30, Ln 4 – 1:40, Ln 3 – 1:55, Ln 1,2 – 2:15
5 x 100 Free, steady pace. This should be challenging. Not all lanes will have time.
On: Ln 5 – 1:20, Ln 4 – 1:30, Ln 3 – 1:50, Ln 1,2 – 2:10
Cool-Down (100-200)
(4-8) x 25 Easy swim.
Wednesday, October 28, Yard Pool
The Warm-Up is the same as the morning workout, but the Main Set is different.
Warm-Up (600-1200)
100-300 as free swim. Think about “head down.”
200-300 as free pull. Alternate breathe or turn head underwater to see the
underwater lights on non-breathing side.
100-200 as free swim. Almost catch-up, head down.
(4-8) x 50 as:
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 (1000-1500)
10 x 100 Free, steady pace.
On: Ln 5 – 1:30, Ln 4 – 1:40, Ln 3 – 1:55, Ln 1,2 – 2:15
5 x 100 Free, steady pace. This should be challenging. Not all lanes will have time.
On: Ln 5 – 1:20, Ln 4 – 1:30, Ln 3 – 1:50, Ln 1,2 – 2:10
Cool-Down (100-200)
(4-8) x 25 Easy swim.
