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.
Wed, Feb 10, Meter Pool
Warm-Up (1000)
400 Swim
150 Free Drill (25 rt only / 25 lft only / 50 3 rt, 3 lft / 50 swim)
150 Back Drill (repeat above)
300 Pull
Main (1800)
Fins on
10 x 50 (Odds kick w/ brd or kick on back with arms extended. Evens 25 Kick no brd/25 swim)
Fins off
4 x 100 (25 chg 3 with 3 / 25 swim)
4 x 25 Count strokes, breaststroke
(1-4) x 200
Ln 8 – preparing for meet.
5 x 50 alt kick and kick/swim
2 x 100 drill/swim
4 x 25 ***
Use the starting blocks
Cool-Down (100)
Easy swim
Wed, Feb 10, Meter Pool
Warm-Up (1000)
400 Swim
150 Free Drill (25 rt only / 25 lft only / 50 3 rt, 3 lft / 50 swim)
150 Back Drill (repeat above)
300 Pull
Main (1800)
Fins on
10 x 50 (Odds kick w/ brd or kick on back with arms extended. Evens 25 Kick no brd/25 swim)
Fins off
4 x 100 (25 chg 3 with 3 / 25 swim)
4 x 25 Count strokes, breaststroke
(1-4) x 200
Ln 8 – preparing for meet.
5 x 50 alt kick and kick/swim
2 x 100 drill/swim
4 x 25 ***
Use the starting blocks
Cool-Down (100)
Easy swim