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, Jan 25, Meter Pool
Warm-Up (800-1000)
200 as 75 free swim/25 catch-up
200 as 75 free/25 non-free
~fins on~
100 as 50 back drill (K 3 on side, count of 3 for “L” position, 3 strokes)/50 swim back
100 repeat back drill above or 50 chg 6 with 3 strokes/50 swim (free)
100 choice swim with fins (get everyone together)
200-300 as (4-6) x 50 Kick. 2 free w/ brd; 2 back, arms extended; 2 choice
Main #1 (1000)
100 free – show exaggerated hip rotation, arm extension, elbow up
100 – repeat above
200 pull – remember hips, extension, elbow
200 free swim, think!
200 pull
200 fast
Recovery – repeat fly sequence steps 1-4. Add step 5, 2nd kick on exit. See link below.
www.usms.org/.../articledisplay.php
Main #2 and Cool Down
? x 50 choice
Monday, Jan 25, Meter Pool
Warm-Up (800-1000)
200 as 75 free swim/25 catch-up
200 as 75 free/25 non-free
~fins on~
100 as 50 back drill (K 3 on side, count of 3 for “L” position, 3 strokes)/50 swim back
100 repeat back drill above or 50 chg 6 with 3 strokes/50 swim (free)
100 choice swim with fins (get everyone together)
200-300 as (4-6) x 50 Kick. 2 free w/ brd; 2 back, arms extended; 2 choice
Main #1 (1000)
100 free – show exaggerated hip rotation, arm extension, elbow up
100 – repeat above
200 pull – remember hips, extension, elbow
200 free swim, think!
200 pull
200 fast
Recovery – repeat fly sequence steps 1-4. Add step 5, 2nd kick on exit. See link below.
www.usms.org/.../articledisplay.php
Main #2 and Cool Down
? x 50 choice