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.
Friday, Nov 20, Meter Pool
This workout went well with practicing a small kick. It helped eliminate scissor kicks.
Warm-Up (1000)
100-200 75 swim/25 catch-up
100-200 (25 rt arm only/25 swim/25 left only/25 swim) x 2
200-300 (4-6) x 50 Kick on 1:00, 1:05-1:10, 1:15, 1:30
~Everyone together. Stress importance of strong pull, small kick, breathing correctly.~
25 Kick on stomach (no brd, no fins) about ½ way; swim back
25 Pull (no buoy, no kicking) about ½ way; swim back
Which is easier? Which is faster?
50 Swim with 2-4 beat kick, just enough to keep feet up.
100 as 25 swim with hard kick, note time; 25 swim w/ no kick, note time; 2 x 25 swim with strong, fast pull, slight kick, note time
100 Swim. Stress pull with small kick.
Main (1200-1600)
100-200 Swim free. Practice w/ small kick.
Breaststroke drills:
100 *** kick w/ brd
Fins on. 2 x 25 Breaststroke scull w/ dolphin kick.
Fins off. 2 x 25 Breastroke swim, modified scull pull, glide. Breathing.
50-100 Breaststroke swim w/ modified scull pull. Glide.
500 free as: 25-50-75-100-100-75-50-25. Rest 10-15 seconds after each part. Good pull, short breath, small kick.
300-600 (6-12) x 50.
Odds choice on 1:00, 1:10, 1:20, 1:40
Evens free on :50, 1:00, 1:10, 1:30
Friday, Nov 20, Meter Pool
This workout went well with practicing a small kick. It helped eliminate scissor kicks.
Warm-Up (1000)
100-200 75 swim/25 catch-up
100-200 (25 rt arm only/25 swim/25 left only/25 swim) x 2
200-300 (4-6) x 50 Kick on 1:00, 1:05-1:10, 1:15, 1:30
~Everyone together. Stress importance of strong pull, small kick, breathing correctly.~
25 Kick on stomach (no brd, no fins) about ½ way; swim back
25 Pull (no buoy, no kicking) about ½ way; swim back
Which is easier? Which is faster?
50 Swim with 2-4 beat kick, just enough to keep feet up.
100 as 25 swim with hard kick, note time; 25 swim w/ no kick, note time; 2 x 25 swim with strong, fast pull, slight kick, note time
100 Swim. Stress pull with small kick.
Main (1200-1600)
100-200 Swim free. Practice w/ small kick.
Breaststroke drills:
100 *** kick w/ brd
Fins on. 2 x 25 Breaststroke scull w/ dolphin kick.
Fins off. 2 x 25 Breastroke swim, modified scull pull, glide. Breathing.
50-100 Breaststroke swim w/ modified scull pull. Glide.
500 free as: 25-50-75-100-100-75-50-25. Rest 10-15 seconds after each part. Good pull, short breath, small kick.
300-600 (6-12) x 50.
Odds choice on 1:00, 1:10, 1:20, 1:40
Evens free on :50, 1:00, 1:10, 1:30
