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, Mar 5, Meter Pool
Different today. All strokework. It worked well, but we didn't not finish all that I had written in an hour.
Freestyle (700-800)
▪200-300 Swim
▪200 (25 3 rt arm/3 lft arm, 25 swim). Look at where your hand is going.
▪4 x 25 wait until everyone in lane finishes. Swim down center lane and make sure pull stays wider than the center line. You should not touch your leg with your hand.
▪4 x 50 on :50, :55, 1:05, 1:30. Do the stroke correctly. Reach/roll. Elbow up. Pull shoulder width. Finish. Recover w/ arm relatively straight.
Breaststroke (350)
▪Pull *** ½ way, stop. Turn around and pull back to wall. Keep the pull out in front. Squeeze arms together. Repeat if necessary.
▪2 x 25 Breaststroke pull with one butterfly kick per stroke. Use your hips. Squeeze arms.
▪50-100 Kick. Kick butterfly or free if you can’t kick ***.
▪2 x 25 Swim with a 2-3 count glide.
▪2 x 50 Swim all *** or 25 br/25 fr. Rest 10-15.
100 Swim, choice, easy
Butterfly – fins ok (250)
▪2 x 25 Kick (no board). Fast, shallow kick. Move hips, whip feet at the end.
▪2 x 25 (3 rt arm/3 lft arm). Recovery is not like freestyle; arm is straighter and to the side.
▪2 x 25 Underwater recovery.
▪2 x 25 Start with fast, shallow kick – to flags. Swim as many strokes as it feels good (>2).
▪2 x 25 Fins off. Swim as far as you again each length.
100 Swim, choice, easy
Backstroke – fins ok (300)
▪2 x 25 Pull. You must rotate to make this work.
▪50 Chg 6. Get on side!
▪50 Chg 3. Don’t count until your hip is out of water.
▪50 Chg 3 w/3. Get on side.
▪50 Swim, over-rotate. Hips turn before hand enters.
▪50 Swim, fins off.
4 x 100
(1) 100 IM. Do at least ½ way of each stroke. Can then switch to free. Fly, Bk, Br, Fr
(2) 100 as 50 non-free/50 fr; (3) 100 as 25 non/75 fr; (4) 100 choice
100-300 Pull free
Friday, Mar 5, Meter Pool
Different today. All strokework. It worked well, but we didn't not finish all that I had written in an hour.
Freestyle (700-800)
▪200-300 Swim
▪200 (25 3 rt arm/3 lft arm, 25 swim). Look at where your hand is going.
▪4 x 25 wait until everyone in lane finishes. Swim down center lane and make sure pull stays wider than the center line. You should not touch your leg with your hand.
▪4 x 50 on :50, :55, 1:05, 1:30. Do the stroke correctly. Reach/roll. Elbow up. Pull shoulder width. Finish. Recover w/ arm relatively straight.
Breaststroke (350)
▪Pull *** ½ way, stop. Turn around and pull back to wall. Keep the pull out in front. Squeeze arms together. Repeat if necessary.
▪2 x 25 Breaststroke pull with one butterfly kick per stroke. Use your hips. Squeeze arms.
▪50-100 Kick. Kick butterfly or free if you can’t kick ***.
▪2 x 25 Swim with a 2-3 count glide.
▪2 x 50 Swim all *** or 25 br/25 fr. Rest 10-15.
100 Swim, choice, easy
Butterfly – fins ok (250)
▪2 x 25 Kick (no board). Fast, shallow kick. Move hips, whip feet at the end.
▪2 x 25 (3 rt arm/3 lft arm). Recovery is not like freestyle; arm is straighter and to the side.
▪2 x 25 Underwater recovery.
▪2 x 25 Start with fast, shallow kick – to flags. Swim as many strokes as it feels good (>2).
▪2 x 25 Fins off. Swim as far as you again each length.
100 Swim, choice, easy
Backstroke – fins ok (300)
▪2 x 25 Pull. You must rotate to make this work.
▪50 Chg 6. Get on side!
▪50 Chg 3. Don’t count until your hip is out of water.
▪50 Chg 3 w/3. Get on side.
▪50 Swim, over-rotate. Hips turn before hand enters.
▪50 Swim, fins off.
4 x 100
(1) 100 IM. Do at least ½ way of each stroke. Can then switch to free. Fly, Bk, Br, Fr
(2) 100 as 50 non-free/50 fr; (3) 100 as 25 non/75 fr; (4) 100 choice
100-300 Pull free
