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 19, Yard Pool
Warm-Up (900-1000)
•200-300 Swim
•300 as (25K/25D/25S) x 4. Continuous.
•8 x 25 Drill.
Glide2 (extend, pause, catch)
One arm – 3R/3L (shoulder width, extend)
Recovery – Think of finish of stroke is when hand enters
“Perfect” stroke
•4 x 50. I’ll start each lane. 1 back, 1 free, 1 ***, 1 choice
Main (1800)
2 x 50
1 x 100
4 x 50
1 x 200
6 x 50
1 x 300 pull or swim
4 x 50 pull
1 x 200 pull
2 x 50 pull
1 x 100 pull or swim
Dist: 50, 100, 200, 300
Ln 5: 45, 1:30, 3:00, 4:30
Ln 4: 50, 1:40, 3:20, 5:00
Ln 3: 55, 1:50, 3:40, 5:30
Ln 2: 1:00, 2:00, 4:00, 6:00 (or same as lane 3)
Ln 1: 1:05, 2:10, 4:20, 6:30
Cool-Down (100-200)
Easy swim
Monday, Apr 19, Yard Pool
Warm-Up (900-1000)
•200-300 Swim
•300 as (25K/25D/25S) x 4. Continuous.
•8 x 25 Drill.
Glide2 (extend, pause, catch)
One arm – 3R/3L (shoulder width, extend)
Recovery – Think of finish of stroke is when hand enters
“Perfect” stroke
•4 x 50. I’ll start each lane. 1 back, 1 free, 1 ***, 1 choice
Main (1800)
2 x 50
1 x 100
4 x 50
1 x 200
6 x 50
1 x 300 pull or swim
4 x 50 pull
1 x 200 pull
2 x 50 pull
1 x 100 pull or swim
Dist: 50, 100, 200, 300
Ln 5: 45, 1:30, 3:00, 4:30
Ln 4: 50, 1:40, 3:20, 5:00
Ln 3: 55, 1:50, 3:40, 5:30
Ln 2: 1:00, 2:00, 4:00, 6:00 (or same as lane 3)
Ln 1: 1:05, 2:10, 4:20, 6:30
Cool-Down (100-200)
Easy swim
