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 29, Yard Pool
Warm-Up (1000)
•200-300 Swim, choice
•200 Kick, choice
•200 Drills (fins okay). Free.
50 chg 6. Make body long, fingers down/elbow up before pulling.
50 chg 3. Get on side before counting kicks. Again, fingers down/elbow up.
50 almost catch-up. Same long extension; hold extension until hand almost there.
50 swim; ride each extension.
•100 Drill (fins okay). Backstroke.
25 chg 6, 25 chg 6 w/ 3, 25 “L” drill, 25 chg 2 (exaggerated roll)
•100 Drills (fins off). Free.
25 chg 3, 25 almost c.u., 50 swim, ride extension
•100 Swim choice. At least 1 x 25 non-free.
Main (1500-1800)
•300 Swim. Predict your pace/hundred. I’ll time.
•300 Pull. Time yourself, faster than 300 swim.
•300 Swim, broken at the 100s. Stop long enough to get your 100 time. I will ask for time for each 100.
•300 Pull, broken at the 100s. Get time on each 100. Faster than 3 x 100 swim.
•(6-12) x 50 on 1:00, 1:05, 1:10, 1:15 Fins okay. Choice.
3 d/s, 3 swim – repeat if time
Cool-Down (100-300)
Easy swim.
Monday, Mar 29, Yard Pool
Warm-Up (1000)
•200-300 Swim, choice
•200 Kick, choice
•200 Drills (fins okay). Free.
50 chg 6. Make body long, fingers down/elbow up before pulling.
50 chg 3. Get on side before counting kicks. Again, fingers down/elbow up.
50 almost catch-up. Same long extension; hold extension until hand almost there.
50 swim; ride each extension.
•100 Drill (fins okay). Backstroke.
25 chg 6, 25 chg 6 w/ 3, 25 “L” drill, 25 chg 2 (exaggerated roll)
•100 Drills (fins off). Free.
25 chg 3, 25 almost c.u., 50 swim, ride extension
•100 Swim choice. At least 1 x 25 non-free.
Main (1500-1800)
•300 Swim. Predict your pace/hundred. I’ll time.
•300 Pull. Time yourself, faster than 300 swim.
•300 Swim, broken at the 100s. Stop long enough to get your 100 time. I will ask for time for each 100.
•300 Pull, broken at the 100s. Get time on each 100. Faster than 3 x 100 swim.
•(6-12) x 50 on 1:00, 1:05, 1:10, 1:15 Fins okay. Choice.
3 d/s, 3 swim – repeat if time
Cool-Down (100-300)
Easy swim.
