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.
Monday, Feb 15, Meter Pool
Warm-Up (1100)
▪200-300 Swim
▪200-300 Pull
~Fins on~
▪ 200 Kick (4 x 25, 2 x 50, free or back)
▪200-300 Drill
25 K on back w/ arms at side, move hips, flick feet up / 25 swim free w/ long pull
25 K on back w/ arms extended / 25 swim fr
25 Chg 3 w/ 3 free / 25 swim fr
25 Chg 3 w/ 3 back / 25 swim bk
2 x (25 drill / 25 swim, choice)
Main 1 (800) Holding back to hold pace.
▪100, 200, 100 Swim. First 100 determines pace of each 100!
▪100, 200, 100 Pull. Same as above with pacing.
Main 2 (200-600)
▪(4-12) x 50 Ln 4: 4 on :55, 4 on :50, 4 on :45 - Ln 5: 1:00, :55, :50
Ln 6: 1:10, 1:05, 1:00 - Ln 7: 1:15, 1:10, 1:05 - Ln 8: 1:30, 1:20, 1:15
Monday, Feb 15, Meter Pool
Warm-Up (1100)
▪200-300 Swim
▪200-300 Pull
~Fins on~
▪ 200 Kick (4 x 25, 2 x 50, free or back)
▪200-300 Drill
25 K on back w/ arms at side, move hips, flick feet up / 25 swim free w/ long pull
25 K on back w/ arms extended / 25 swim fr
25 Chg 3 w/ 3 free / 25 swim fr
25 Chg 3 w/ 3 back / 25 swim bk
2 x (25 drill / 25 swim, choice)
Main 1 (800) Holding back to hold pace.
▪100, 200, 100 Swim. First 100 determines pace of each 100!
▪100, 200, 100 Pull. Same as above with pacing.
Main 2 (200-600)
▪(4-12) x 50 Ln 4: 4 on :55, 4 on :50, 4 on :45 - Ln 5: 1:00, :55, :50
Ln 6: 1:10, 1:05, 1:00 - Ln 7: 1:15, 1:10, 1:05 - Ln 8: 1:30, 1:20, 1:15