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.
Friday, Apr 9, Meter Pool
I had to improvise today. There was heavy rain and possible thunderstorms. Attendance was only 16 (usually 25). I had planned a timed 400, but the people who needed it most weren’t there. I’ll save it for next week. We did some stroke work instead.
Warm-Up (800-1200)
200-300 Swim
200-300 Pull
200-300 (50 Kick/50 Drill); drills: finger-tip drag, chg 3, catch-up
(4-6) x 50 #1-2 glide 2, #3- Choice. On 50, 1:00, 1:10, 1:15, 1:30 (add 5 for non-free)
Main (1050)
450 (50 work on specific skill/100 practice skill) x 3
1st time – free, throw arm forward using hip and shoulder.
2nd – kick with arms at side, 3 kicks on one side then switch sides; back or free; important to
initiate rotation from the hips, not shoulders.
3rd – free glide 2, throw arm or breaststroke breathe at “Y”.
Lanes 4-6
4 x 100 on 1:35, 1:50, 2:10
4 x 50 on :50, 1:00, 1:10. Descend 1-3, 4 easy. Or, starts and 25s.
Lanes 7-8
2 x 100 on 2:30, 3:00
25s from starting blocks
Cool-Down (200-300)
4 x 50 easy
100 easy
Friday, Apr 9, Meter Pool
I had to improvise today. There was heavy rain and possible thunderstorms. Attendance was only 16 (usually 25). I had planned a timed 400, but the people who needed it most weren’t there. I’ll save it for next week. We did some stroke work instead.
Warm-Up (800-1200)
200-300 Swim
200-300 Pull
200-300 (50 Kick/50 Drill); drills: finger-tip drag, chg 3, catch-up
(4-6) x 50 #1-2 glide 2, #3- Choice. On 50, 1:00, 1:10, 1:15, 1:30 (add 5 for non-free)
Main (1050)
450 (50 work on specific skill/100 practice skill) x 3
1st time – free, throw arm forward using hip and shoulder.
2nd – kick with arms at side, 3 kicks on one side then switch sides; back or free; important to
initiate rotation from the hips, not shoulders.
3rd – free glide 2, throw arm or breaststroke breathe at “Y”.
Lanes 4-6
4 x 100 on 1:35, 1:50, 2:10
4 x 50 on :50, 1:00, 1:10. Descend 1-3, 4 easy. Or, starts and 25s.
Lanes 7-8
2 x 100 on 2:30, 3:00
25s from starting blocks
Cool-Down (200-300)
4 x 50 easy
100 easy
