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, Nov 4, Meter Pool
Warm-Up (300-700)
200-400 Swim, choice.
100-300 Pull
Main #1
~Fins on~ (400)
50 Kick as far as you can underwater on your stomach. When you surface,
kick backstroke rest of the way. Same after turn.
50 Same thing all on back.
50 Kick underwater on stomach, switch to free kick to surface, swim free.
50 Kick underwater on back, switch to flutter on back to surface, swim back.
100 Free or Back swim. Think about turns. Fins on.
50 Underwater fly kick, surface and swim fly as far as you can, then free.
50 Choice swim w/ fins
~Fins off~ (400)
2 x 50 Back or free. Think about streamline kick underwater w/o fins.
50-100 *** kick
150 2 x 75 25 *** (glide)/free/*** (glide)
50 Swim choice.
Main #2 (400)
8 x 25 2 of each stroke; may substitute free. Fast.
4 x 25 Fast. All same stroke.
4 x 25 Fast. All same stroke.
Cool-Down (100-400)
100 or 200 Pull OR Work on turns
100 or 200 Swim
Wednesday, Nov 4, Meter Pool
Warm-Up (300-700)
200-400 Swim, choice.
100-300 Pull
Main #1
~Fins on~ (400)
50 Kick as far as you can underwater on your stomach. When you surface,
kick backstroke rest of the way. Same after turn.
50 Same thing all on back.
50 Kick underwater on stomach, switch to free kick to surface, swim free.
50 Kick underwater on back, switch to flutter on back to surface, swim back.
100 Free or Back swim. Think about turns. Fins on.
50 Underwater fly kick, surface and swim fly as far as you can, then free.
50 Choice swim w/ fins
~Fins off~ (400)
2 x 50 Back or free. Think about streamline kick underwater w/o fins.
50-100 *** kick
150 2 x 75 25 *** (glide)/free/*** (glide)
50 Swim choice.
Main #2 (400)
8 x 25 2 of each stroke; may substitute free. Fast.
4 x 25 Fast. All same stroke.
4 x 25 Fast. All same stroke.
Cool-Down (100-400)
100 or 200 Pull OR Work on turns
100 or 200 Swim
