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, Feb 5, Meter Pool
Warm-Up (300-700)
100-200 Swim
100-200 Pull
300 (25 K/25D/25S) fins ok
Technique (400) No Fins
2 x 25 catch-up. Bottom arm must be straight.
2 x 25 (Catch-up, scull out, check wrist and elbow)
50 Swim
2 x 25 Keep long stroke, straighter arm, add hip roll.
50 Swim
2 x 25 with 2 beat kick
2 x 25 with 4 beat kick
2 x 25 with 6 beat kick
Main (1150-1300)
10 x 100 (odd choice on 2:00, 2:10, 2:20, 2:30, 2:40), (even free on 1:40, 1:50, 2:00, 2:05, 2:10)
Those in the meet next week go 50s.
(6-12) x 25 count strokes, choice
Cool-Down (100-300)
Easy swim
Friday, Feb 5, Meter Pool
Warm-Up (300-700)
100-200 Swim
100-200 Pull
300 (25 K/25D/25S) fins ok
Technique (400) No Fins
2 x 25 catch-up. Bottom arm must be straight.
2 x 25 (Catch-up, scull out, check wrist and elbow)
50 Swim
2 x 25 Keep long stroke, straighter arm, add hip roll.
50 Swim
2 x 25 with 2 beat kick
2 x 25 with 4 beat kick
2 x 25 with 6 beat kick
Main (1150-1300)
10 x 100 (odd choice on 2:00, 2:10, 2:20, 2:30, 2:40), (even free on 1:40, 1:50, 2:00, 2:05, 2:10)
Those in the meet next week go 50s.
(6-12) x 25 count strokes, choice
Cool-Down (100-300)
Easy swim
