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.
Fri, Mar 12, Meter Pool
Warm-Up (1000)
•300 (75 free/25 almost catch-up)
•200-300 Kick (bk, fly, or fr)
•300 Breaststroke practice:
2 x 12 ½ breaststroke pull (go ½ way and return to wall; I want to watch pull)
50-100 breaststroke kick w/ brd
50 breaststroke pull w/ butter fly kick (fins ok). One kick per stroke.
50 breaststroke pull w/ free kick. Fast hands.
50-100 breaststroke swim with short pull and long glide.
•4 x 25 choice, count strokes
Main (1500)
This is a continuous set of 1000, no additional rest between parts.
•2 x 200 free on 3:15, 3:45, 4:10, 4:30. Lane 8: 1 x 200 on 5:30
•3 x 100 free on 1:40, 1:50, 2:05, 2:15, 3:00
•4 x 50 choice on : :55, 1:05, 1:15, 1:20, 1:45
•100 for time
50 easy
(2-6) x 75 Go when 4th person touches. Choice stroke(s).
25 swim/25 drill/25 swim
Cool-Down
Easy pull.
Fri, Mar 12, Meter Pool
Warm-Up (1000)
•300 (75 free/25 almost catch-up)
•200-300 Kick (bk, fly, or fr)
•300 Breaststroke practice:
2 x 12 ½ breaststroke pull (go ½ way and return to wall; I want to watch pull)
50-100 breaststroke kick w/ brd
50 breaststroke pull w/ butter fly kick (fins ok). One kick per stroke.
50 breaststroke pull w/ free kick. Fast hands.
50-100 breaststroke swim with short pull and long glide.
•4 x 25 choice, count strokes
Main (1500)
This is a continuous set of 1000, no additional rest between parts.
•2 x 200 free on 3:15, 3:45, 4:10, 4:30. Lane 8: 1 x 200 on 5:30
•3 x 100 free on 1:40, 1:50, 2:05, 2:15, 3:00
•4 x 50 choice on : :55, 1:05, 1:15, 1:20, 1:45
•100 for time
50 easy
(2-6) x 75 Go when 4th person touches. Choice stroke(s).
25 swim/25 drill/25 swim
Cool-Down
Easy pull.