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, Apr 5, Yard Pool
Warm-Up (800-1000)
•300-400 Swim
•200 Stroke work, freestyle
Wrong way: 25 bent arm / 25 straight arm
Fingers/hand leads; elbow always higher than hand;
What happens if hand too far under body / no roll / not finish stroke.
50 Glide 2, hand leads, elbow up
50 Try to feel the catch and pressure on forearm
50 practice correct stroke
•200-300 Pull. Think. 75 free/25 choice.
•100 Count strokes on each length.
Main (1700)
3 x 100 (25 chg 3/75 free)
3 x 100 (25 catch-up/75 free)
6 x 100 swim on 1:25, 1:30, 1:50, 2:00, 2:10
3 x 100 pull, no paddles. Think about pressure on the forearm. Same interval.
2 x 100 swim on 1:40 (lanes 4-5), 2:00 or 2:10, 2:10 or 2:15, 2:30. FAST.
Cool-Down (100-200)
(4-8) x 25
Monday, Apr 5, Yard Pool
Warm-Up (800-1000)
•300-400 Swim
•200 Stroke work, freestyle
Wrong way: 25 bent arm / 25 straight arm
Fingers/hand leads; elbow always higher than hand;
What happens if hand too far under body / no roll / not finish stroke.
50 Glide 2, hand leads, elbow up
50 Try to feel the catch and pressure on forearm
50 practice correct stroke
•200-300 Pull. Think. 75 free/25 choice.
•100 Count strokes on each length.
Main (1700)
3 x 100 (25 chg 3/75 free)
3 x 100 (25 catch-up/75 free)
6 x 100 swim on 1:25, 1:30, 1:50, 2:00, 2:10
3 x 100 pull, no paddles. Think about pressure on the forearm. Same interval.
2 x 100 swim on 1:40 (lanes 4-5), 2:00 or 2:10, 2:10 or 2:15, 2:30. FAST.
Cool-Down (100-200)
(4-8) x 25
