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.
Wednesday, Apr 7, Meter Pool
Warm-Up (700-1000)
200-300 Swim, choice
150-300 (25K/25D/25S), choice
200 Swim, free. Glide2. Think about “catch.”
Review fly drills: (50)
Jump the rainbow and glide
Jump, kick as feet enter water, glide
Jump, kick, glide, double arm pull as you surface
Jump, kick, glide, pull, kick
50 (2 x 25) fly with underwater recovery
50 (2 x 25) butter/flutter (swim fly 3 strokes or as long as it feels good – switch to free)
50 choice, good stroke, preferably non-free
Main (750-1500)
Set 1 – 2 times through (600-1200)
Freestylers: establish good pace on 50s and 100s. Fast 200.
Strokers: Work 50s and 100s. 200 is recovery. May only get one set done.
4 x 50 50, 1:00, 1:10, 1:20, 1:45
2 x 100 1:30, 1:55, 2:15, 2:40, 3:00
1 x 200
Set 2 (150-300)
3 x 100 descend or 2 x (3 x 50) descend. Adjust interval from above if needed.
Cool-Down (100-300)
Easy swim
Wednesday, Apr 7, Meter Pool
Warm-Up (700-1000)
200-300 Swim, choice
150-300 (25K/25D/25S), choice
200 Swim, free. Glide2. Think about “catch.”
Review fly drills: (50)
Jump the rainbow and glide
Jump, kick as feet enter water, glide
Jump, kick, glide, double arm pull as you surface
Jump, kick, glide, pull, kick
50 (2 x 25) fly with underwater recovery
50 (2 x 25) butter/flutter (swim fly 3 strokes or as long as it feels good – switch to free)
50 choice, good stroke, preferably non-free
Main (750-1500)
Set 1 – 2 times through (600-1200)
Freestylers: establish good pace on 50s and 100s. Fast 200.
Strokers: Work 50s and 100s. 200 is recovery. May only get one set done.
4 x 50 50, 1:00, 1:10, 1:20, 1:45
2 x 100 1:30, 1:55, 2:15, 2:40, 3:00
1 x 200
Set 2 (150-300)
3 x 100 descend or 2 x (3 x 50) descend. Adjust interval from above if needed.
Cool-Down (100-300)
Easy swim
