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, Jan 13, Yard Pool
This is a repeat of a workout the morning group did last week.
Warm-Up (900-1000)
▪200-300 swim
▪8 x 25 Drills
Free (1) Chg 6, (2) Chg 6 w/ 3, (3) 3 RT/3 LFT, (4) 3 RT, 3, 3 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. (1) 50 dolphin on back, (2) 50 back, (3) 50 fr w/ brd, (4) 50 *** w/ brd
▪100 Kick, chose from 4 above.
▪200 Pull. (1) 50 fr w/ paddles (catch, bend wrist), (2) 25 *** w/ paddles, 25 br or fr,
(3) 25 bk w/ paddles, 25 fr or bk, (4) 25 bk or br w/o paddles, 25 choice.
Main (1400)
4 x 50 Free, good stroke, on :50, :55, 1:00, 1:05, 1:15
2 x 100 Free, on 1:20, 1:30, 1:50, 2:00, 2:15
200 free swim
100 as 2 x 50 back or 2 x (25 bk/25 fr)
100 back or alternate 25 bk/25 fr
100 as 4 x 25 ***, long glide or alt. br and fr
100 2 x 50 *** or 2 x (25 br/25 fr)
400 as 8 x 50 choice
Cool-Down (300-400)
4 x 25, count strokes, choice
200-300 swim
Wednesday, Jan 13, Yard Pool
This is a repeat of a workout the morning group did last week.
Warm-Up (900-1000)
▪200-300 swim
▪8 x 25 Drills
Free (1) Chg 6, (2) Chg 6 w/ 3, (3) 3 RT/3 LFT, (4) 3 RT, 3, 3 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. (1) 50 dolphin on back, (2) 50 back, (3) 50 fr w/ brd, (4) 50 *** w/ brd
▪100 Kick, chose from 4 above.
▪200 Pull. (1) 50 fr w/ paddles (catch, bend wrist), (2) 25 *** w/ paddles, 25 br or fr,
(3) 25 bk w/ paddles, 25 fr or bk, (4) 25 bk or br w/o paddles, 25 choice.
Main (1400)
4 x 50 Free, good stroke, on :50, :55, 1:00, 1:05, 1:15
2 x 100 Free, on 1:20, 1:30, 1:50, 2:00, 2:15
200 free swim
100 as 2 x 50 back or 2 x (25 bk/25 fr)
100 back or alternate 25 bk/25 fr
100 as 4 x 25 ***, long glide or alt. br and fr
100 2 x 50 *** or 2 x (25 br/25 fr)
400 as 8 x 50 choice
Cool-Down (300-400)
4 x 25, count strokes, choice
200-300 swim
