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.
Website for butterfly drills:
www.usms.org/.../articledisplay.php
Friday, Jan 29, Meter Pool
Warm-Up (800+)
▪5-10 min Review butterfly drills. See website above.
Steps 1-2: jump and glide
Steps 1-4: jump, kick, glide, pull
Step 5: 2nd kick as arms reach side and head breaks the water (jump, kick, glide, pull, kick)
▪200 Free. Think about hip rotation/arm extension, fingertips down/elbow up
▪100 Back or Free. On back, roll hip before hand enters the water.
▪10 x 50 Drill/Swim
1-5 Free: catch-up, 3R/3L, chg 6, chg 6 w/3, choice drill
6-8 Back or Free: 3R/3L, chg 3 w/3, 3 K on side/3 in “L” pos/3 strokes Back or Chg 3 Free
9-10 Choice stroke and choice drill
Main (1500)
6 x 50, descend 1-3, 4-6
3 x 100 even pace free or free/choice/free
300 pull. Think about rolling and pulling.
4 x 75 Easy/sprint/easy
6 x 50 pull.
Cool-Down
Easy swim
Website for butterfly drills:
www.usms.org/.../articledisplay.php
Friday, Jan 29, Meter Pool
Warm-Up (800+)
▪5-10 min Review butterfly drills. See website above.
Steps 1-2: jump and glide
Steps 1-4: jump, kick, glide, pull
Step 5: 2nd kick as arms reach side and head breaks the water (jump, kick, glide, pull, kick)
▪200 Free. Think about hip rotation/arm extension, fingertips down/elbow up
▪100 Back or Free. On back, roll hip before hand enters the water.
▪10 x 50 Drill/Swim
1-5 Free: catch-up, 3R/3L, chg 6, chg 6 w/3, choice drill
6-8 Back or Free: 3R/3L, chg 3 w/3, 3 K on side/3 in “L” pos/3 strokes Back or Chg 3 Free
9-10 Choice stroke and choice drill
Main (1500)
6 x 50, descend 1-3, 4-6
3 x 100 even pace free or free/choice/free
300 pull. Think about rolling and pulling.
4 x 75 Easy/sprint/easy
6 x 50 pull.
Cool-Down
Easy swim