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, Jan 8, Meter Pool
This group had long workouts on Mon and Wed so we did some stroke work today.
Warm-Up (900)
▪5 minute swim
▪8 x 25 Drills
Free (1) Chg 6, (2) Chg 6 w/ 3, (3) Chg 3, (4) K 3 arms ext, K3 on rt, 3 arms ext, 3 on lft
Back (5) Chg 6, (6) Chg 6 w/3, (7) Chg 3, (8) Kick 10-12 flutter kicks on back, arms ext, then swim rest of 25
▪200 Kick. 50 dolphin on back, 50 back, 50 fr w/ brd, 50 *** w/ brd
▪100 Kick, choice.
▪200 Pull. 50 fr w/ paddles (catch, bend wrist), 25 *** w/ paddles, 25 br or fr, 25 bk w/ paddles, 25 fr or bk, 25 bk or br w/o paddles, 25 choice.
Main (1300)
250 as 25-50-75-100 Swim free, long stroke, roll hips
200 free swim
100 as 25-50-25 back, roll from hip
200 as 4 x 50 back or 25 bk/25 fr
200 free swim
150 as 6 x 25 ***, count strokes. 2 of 6 must be ***.
400 as 8 x 50 choice
Cool-Down
? x 25, count strokes, choice
Friday, Jan 8, Meter Pool
This group had long workouts on Mon and Wed so we did some stroke work today.
Warm-Up (900)
▪5 minute swim
▪8 x 25 Drills
Free (1) Chg 6, (2) Chg 6 w/ 3, (3) Chg 3, (4) K 3 arms ext, K3 on rt, 3 arms ext, 3 on lft
Back (5) Chg 6, (6) Chg 6 w/3, (7) Chg 3, (8) Kick 10-12 flutter kicks on back, arms ext, then swim rest of 25
▪200 Kick. 50 dolphin on back, 50 back, 50 fr w/ brd, 50 *** w/ brd
▪100 Kick, choice.
▪200 Pull. 50 fr w/ paddles (catch, bend wrist), 25 *** w/ paddles, 25 br or fr, 25 bk w/ paddles, 25 fr or bk, 25 bk or br w/o paddles, 25 choice.
Main (1300)
250 as 25-50-75-100 Swim free, long stroke, roll hips
200 free swim
100 as 25-50-25 back, roll from hip
200 as 4 x 50 back or 25 bk/25 fr
200 free swim
150 as 6 x 25 ***, count strokes. 2 of 6 must be ***.
400 as 8 x 50 choice
Cool-Down
? x 25, count strokes, choice
