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.
Monday, Dec 21, Yard Pool and Wednesday, Dec 23, Meter Pool
On the twelfth day of Christmas your true love (aka coach) gave to you …
WARM-UP (1050)
300 (12 Drummers Drumming) 12 lengths of Free for warm-up
~Fins OK~
275 (11 Pipers Piping) 11 lengths of 25 K/25 S. No board (on back or side) – stretch.
250 (10 Lords a Leaping) 10 x 25 Swim on interval with 10 sec rest.
#1-2 Fly or Free, #3-4 Back or Free, #5-6 *** or Free, #7-8 Free, #9-10 Choice 225 (9 Ladies Waiting) Count strokes.
1, 2, 3, 2, 1 or think of it as 25, 50, 75, 50, 25. Choice
MAIN (1175)
400 (8 Maids a Milking) 8 x 50 on interval for 15 sec rest. Choice.
#1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend
500 (7 Swans a Swimming) Double 50 interval for 100s.
#1 50 Pull, #2 100 Pull, #3 50 Swim, #4 100 Swim, #5 50 Pull, #6 100 Pull, #7 50 Swim
150 (6 Geese a Laying). 6 lengths alternate drill/swim, choice.
125 (5 Golden Rings) 5 x 25 Sprint odd. Easy even.
COOL-DOWN (275)
100 (4 Calling Birds) 4 lengths easy
75 (3 French Hens) 3 lengths pull, no paddles.
50 (2 Turtle Doves) 2 lengths pull, no paddles
50 (1 Partridge in a Pear Tree) 1 x 50 swim
Total: 2350-2500
Monday, Dec 21, Yard Pool and Wednesday, Dec 23, Meter Pool
On the twelfth day of Christmas your true love (aka coach) gave to you …
WARM-UP (1050)
300 (12 Drummers Drumming) 12 lengths of Free for warm-up
~Fins OK~
275 (11 Pipers Piping) 11 lengths of 25 K/25 S. No board (on back or side) – stretch.
250 (10 Lords a Leaping) 10 x 25 Swim on interval with 10 sec rest.
#1-2 Fly or Free, #3-4 Back or Free, #5-6 *** or Free, #7-8 Free, #9-10 Choice 225 (9 Ladies Waiting) Count strokes.
1, 2, 3, 2, 1 or think of it as 25, 50, 75, 50, 25. Choice
MAIN (1175)
400 (8 Maids a Milking) 8 x 50 on interval for 15 sec rest. Choice.
#1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend
500 (7 Swans a Swimming) Double 50 interval for 100s.
#1 50 Pull, #2 100 Pull, #3 50 Swim, #4 100 Swim, #5 50 Pull, #6 100 Pull, #7 50 Swim
150 (6 Geese a Laying). 6 lengths alternate drill/swim, choice.
125 (5 Golden Rings) 5 x 25 Sprint odd. Easy even.
COOL-DOWN (275)
100 (4 Calling Birds) 4 lengths easy
75 (3 French Hens) 3 lengths pull, no paddles.
50 (2 Turtle Doves) 2 lengths pull, no paddles
50 (1 Partridge in a Pear Tree) 1 x 50 swim
Total: 2350-2500
