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 14, Meter Pool
I wasn't sure about this one because of all the drill, but it worked well. The swimmers got tired with the drills so the set of 50s was good to do at the end. The challenge was to do the right pace when tired.
Warm-Up (500-900)
200-400 Swim, glide2, anchor hand and think about pull
200-400 Pull. Long pull, reach.
100 as 25 “human” stroke/25 swim
Main (1000-1600)
200 as 50 of each: 4 c.u./2 full strokes, 3R/3/3L, pull, glide2
200 as 50 of each: swim, 3R/3/3L, pull, glide2
200 as 50 of each: 4 c.u./2 full, swim, pull, glide2
200 as 50 of each: 4 c.u./2 full, 3R/3/3L, swim, glide2
200 as 50 of each: 4 c.u./2 full, 3R/3/3L, pull, swim
200 swim
Lanes 7-8: do 100s, 25 of each
300-400 as (6-8) x 50. Distance swimmers keep even pace.
Stroke/Sprint descend 1-2, 3 easy; descend 4-5, 6 easy; descend 7-8
Interval should allow 20-30 sec rest.
Cool-Down (100-200)
Easy swim
Wednesday, Apr 14, Meter Pool
I wasn't sure about this one because of all the drill, but it worked well. The swimmers got tired with the drills so the set of 50s was good to do at the end. The challenge was to do the right pace when tired.
Warm-Up (500-900)
200-400 Swim, glide2, anchor hand and think about pull
200-400 Pull. Long pull, reach.
100 as 25 “human” stroke/25 swim
Main (1000-1600)
200 as 50 of each: 4 c.u./2 full strokes, 3R/3/3L, pull, glide2
200 as 50 of each: swim, 3R/3/3L, pull, glide2
200 as 50 of each: 4 c.u./2 full, swim, pull, glide2
200 as 50 of each: 4 c.u./2 full, 3R/3/3L, swim, glide2
200 as 50 of each: 4 c.u./2 full, 3R/3/3L, pull, swim
200 swim
Lanes 7-8: do 100s, 25 of each
300-400 as (6-8) x 50. Distance swimmers keep even pace.
Stroke/Sprint descend 1-2, 3 easy; descend 4-5, 6 easy; descend 7-8
Interval should allow 20-30 sec rest.
Cool-Down (100-200)
Easy swim
