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.
Wed, Nov 18, Meter Pool
This went well. A lot of stroke work, but the 200s added some yardage.
Warm-Up (1200)
200-300 Swim, choice
300 (50 k/ 50 d/ 50 s) x 2
~Everyone together, fins okay~
200 practicing hip rotation, all 25s:
K on left side, streamline, head down
K on right side
Repeat if necessary
Chg 6. No strokes. Get on side before counting 6 kicks.
Repeat if necessary.
Chg 6 w/ 3.
Swim, overemphasize hip rotation.
~Fins off~
200 practicing pull, 25s and 50s. Extend, elbow up, bend wrist for catch, lead with hand.
Don’t keep arm straight, don’t lead with elbow. Bent elbow, higher than hand.
Accelerate through stroke, finish.
One arm left, one arm right.
200 Swim, practice CORRECT stroke.
Main (500-1000)
5 x 200 (or 150, 100). Alternate 200 swim, 200 pull.
Cool Down (300)
6 x 50 25 non-free/25 free
Wed, Nov 18, Meter Pool
This went well. A lot of stroke work, but the 200s added some yardage.
Warm-Up (1200)
200-300 Swim, choice
300 (50 k/ 50 d/ 50 s) x 2
~Everyone together, fins okay~
200 practicing hip rotation, all 25s:
K on left side, streamline, head down
K on right side
Repeat if necessary
Chg 6. No strokes. Get on side before counting 6 kicks.
Repeat if necessary.
Chg 6 w/ 3.
Swim, overemphasize hip rotation.
~Fins off~
200 practicing pull, 25s and 50s. Extend, elbow up, bend wrist for catch, lead with hand.
Don’t keep arm straight, don’t lead with elbow. Bent elbow, higher than hand.
Accelerate through stroke, finish.
One arm left, one arm right.
200 Swim, practice CORRECT stroke.
Main (500-1000)
5 x 200 (or 150, 100). Alternate 200 swim, 200 pull.
Cool Down (300)
6 x 50 25 non-free/25 free
