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, February 12, Meter Pool
Warm-Up (800-1200)
200-400 Swim
200-400 Pull
3-4 Butterfly drills in shallow water. Swim to deep end
Vertical fly kick. Move hips. “Narrow the diamond.” (Swimmer is kicking in a diamond. Hands and feet are in the narrow part, hips are in wide part, moving back and forth.)
Kick fly on back, hands at sides to shallow end. Just move hips, don’t think about feet.
Try kick again with hand extended above head.
300 (25K/25D/25S). Fins ok.
Main 1 (700-1000)
Pick lane so that you have at about 15 sec rest. 10 sec is ok, not more than 20 sec.
Ln 4: 10 x 100 on 1:35
Ln 5: 9 x 100 on 1:45
Ln 6: 8 x 100 on 1:55
Ln 7: 7 x 100 on 2:05 or 2:10
Ln 8: 7 x 100 on 2:10 or 2:15
Main 2 (100-300)
(2-6) x 50 Pull, fast on :55, 1:00, 1:05, 1:10, 1:15
Cool-Down
Try fly kick on back. Flick feet at the end for extra propulsion.
Friday, February 12, Meter Pool
Warm-Up (800-1200)
200-400 Swim
200-400 Pull
3-4 Butterfly drills in shallow water. Swim to deep end
Vertical fly kick. Move hips. “Narrow the diamond.” (Swimmer is kicking in a diamond. Hands and feet are in the narrow part, hips are in wide part, moving back and forth.)
Kick fly on back, hands at sides to shallow end. Just move hips, don’t think about feet.
Try kick again with hand extended above head.
300 (25K/25D/25S). Fins ok.
Main 1 (700-1000)
Pick lane so that you have at about 15 sec rest. 10 sec is ok, not more than 20 sec.
Ln 4: 10 x 100 on 1:35
Ln 5: 9 x 100 on 1:45
Ln 6: 8 x 100 on 1:55
Ln 7: 7 x 100 on 2:05 or 2:10
Ln 8: 7 x 100 on 2:10 or 2:15
Main 2 (100-300)
(2-6) x 50 Pull, fast on :55, 1:00, 1:05, 1:10, 1:15
Cool-Down
Try fly kick on back. Flick feet at the end for extra propulsion.
