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, Feb 3, Meter Pool
There is a meet in 2 weeks so we are doing some speed work.
Warm-Up (800-1100)
200-300 Swim
200-300 Pull
8 x 25 Count strokes. Think about the catch and finish. Choice.
4 x 25 Pull free, count strokes.
100-200 Swim, choice. Think!
Main (1250)
(2-4) x 50 Choice. Sprint 1st ½ of each length. Good push-off, streamline, kick. (450)
(2-4) x 50 Choice. Sprint 2nd ½ of each length. Good turn, good finish. No floating in.
1 x 50 all out, choice.
Recovery. Review turns. Open turns and flip turns. (200-300)
100-200 easy with good turns.
Fins on.
(2-4) x 50 Kick ½ way or each length, then swim the rest. (500)
(2-4) x 50 Swim with fins.
1 x 50 free with fins and paddles.
1 x 50 all out, choice.
Cool-Down
Easy swim.
Wednesday, Feb 3, Meter Pool
There is a meet in 2 weeks so we are doing some speed work.
Warm-Up (800-1100)
200-300 Swim
200-300 Pull
8 x 25 Count strokes. Think about the catch and finish. Choice.
4 x 25 Pull free, count strokes.
100-200 Swim, choice. Think!
Main (1250)
(2-4) x 50 Choice. Sprint 1st ½ of each length. Good push-off, streamline, kick. (450)
(2-4) x 50 Choice. Sprint 2nd ½ of each length. Good turn, good finish. No floating in.
1 x 50 all out, choice.
Recovery. Review turns. Open turns and flip turns. (200-300)
100-200 easy with good turns.
Fins on.
(2-4) x 50 Kick ½ way or each length, then swim the rest. (500)
(2-4) x 50 Swim with fins.
1 x 50 free with fins and paddles.
1 x 50 all out, choice.
Cool-Down
Easy swim.