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, Mar 8, Meter Pool
I continued with drills from Friday. The main set didn’t go well. That happens sometimes. See note below.
Warm-Up and Stroke Drills
Freestyle (1000)
▪200-300 Swim
▪200 (50 catch-up with stick/50 swim)
▪200 (25 swim/25 chg 6). Fins ok. Make sure face is in water, except to breathe.
▪200 (50 chg 3 with 3/50 swim). No fins. Make sure you count 3 kicks after you are on your side and face is in the water.
▪(2-4) x 50 Swim. Exaggerate extension, hip movement, and “ride.”
On :55, 1:00, 1:05 or 1:10, 1:10, 1:20
Backstroke (400)
▪2 x 25 Pull. You must rotate to make this work.
▪50 Chg 6. Get on side! Fins ok.
▪50 Chg 3. Don’t count until your hip is out of water.
▪50 Chg 3 w/3. Get on side. No fins.
▪(2-4) x50 Swim, over-rotate. Hips turn before hand enters.
Main
(1-4) x 100 (everyone did 100 IM, only faster lanes did other 100s)
(1) 100 IM. Streamline to flags, go 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
(2-4) x the following. (600)
100 free or 50 non-free. Good effort. On 1:40, 1:50, 2:00 or 2:05, 2:05 or 2:10, 2:45
50 free recovery on 1:00, 1:05, 1:10, 1:10, 1:30.
**If you are a distance swimmer, swim 100 free. Others go 50 non-free on the same interval, which gives you lots of rest to really sprint. Everyone does 50 recovery together.
***I must not have explained this well, because it didn’t go well. Several lanes messed up the interval and then argued over why. Some days are like that (hopefully few and far between).
Cool-Down (200)
150 pull/50 swim.
Monday, Mar 8, Meter Pool
I continued with drills from Friday. The main set didn’t go well. That happens sometimes. See note below.
Warm-Up and Stroke Drills
Freestyle (1000)
▪200-300 Swim
▪200 (50 catch-up with stick/50 swim)
▪200 (25 swim/25 chg 6). Fins ok. Make sure face is in water, except to breathe.
▪200 (50 chg 3 with 3/50 swim). No fins. Make sure you count 3 kicks after you are on your side and face is in the water.
▪(2-4) x 50 Swim. Exaggerate extension, hip movement, and “ride.”
On :55, 1:00, 1:05 or 1:10, 1:10, 1:20
Backstroke (400)
▪2 x 25 Pull. You must rotate to make this work.
▪50 Chg 6. Get on side! Fins ok.
▪50 Chg 3. Don’t count until your hip is out of water.
▪50 Chg 3 w/3. Get on side. No fins.
▪(2-4) x50 Swim, over-rotate. Hips turn before hand enters.
Main
(1-4) x 100 (everyone did 100 IM, only faster lanes did other 100s)
(1) 100 IM. Streamline to flags, go 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
(2-4) x the following. (600)
100 free or 50 non-free. Good effort. On 1:40, 1:50, 2:00 or 2:05, 2:05 or 2:10, 2:45
50 free recovery on 1:00, 1:05, 1:10, 1:10, 1:30.
**If you are a distance swimmer, swim 100 free. Others go 50 non-free on the same interval, which gives you lots of rest to really sprint. Everyone does 50 recovery together.
***I must not have explained this well, because it didn’t go well. Several lanes messed up the interval and then argued over why. Some days are like that (hopefully few and far between).
Cool-Down (200)
150 pull/50 swim.
