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 23, Meter Pool
Warm-Up (400-700)
100-300 Swim
300 as (25K/25D/25S), choice.
100 Swim, choice.
Main (1600-1800)
Free (400)
•4 x 100 Free. #1 Count strokes on each length.
#2-4 descend w/o increasing # of strokes by more than 2.
Backstroke (500)
~Fins on~
•12 x 25 Backstroke.
#1-2 Push off on back, arms extended, kick ½ way. Add arms and swim rest. Head position.
#3-4 Kick back on side.
#5-6 Chg 6
#7-8 Chg 6 with 3 strokes.
#9-10 “L” drill with 3 strokes. (3 on side, 3 w/ arm up)
#11-12 Swim back. Be sure to roll on side.
•4 x 5. Backstroke or 25 free/25 back. Fins off on last 2.
Free (400)
•2 x 50 Chg 3 with 3 strokes.
•2 x 50 3R/3/3L
•(4-8) x 50 free. Keep stroke under control.
Pulls (500)
(3-5) x 100 Pull. 75 free/25 back
Cool-Down
Easy swim
Friday, Apr 23, Meter Pool
Warm-Up (400-700)
100-300 Swim
300 as (25K/25D/25S), choice.
100 Swim, choice.
Main (1600-1800)
Free (400)
•4 x 100 Free. #1 Count strokes on each length.
#2-4 descend w/o increasing # of strokes by more than 2.
Backstroke (500)
~Fins on~
•12 x 25 Backstroke.
#1-2 Push off on back, arms extended, kick ½ way. Add arms and swim rest. Head position.
#3-4 Kick back on side.
#5-6 Chg 6
#7-8 Chg 6 with 3 strokes.
#9-10 “L” drill with 3 strokes. (3 on side, 3 w/ arm up)
#11-12 Swim back. Be sure to roll on side.
•4 x 5. Backstroke or 25 free/25 back. Fins off on last 2.
Free (400)
•2 x 50 Chg 3 with 3 strokes.
•2 x 50 3R/3/3L
•(4-8) x 50 free. Keep stroke under control.
Pulls (500)
(3-5) x 100 Pull. 75 free/25 back
Cool-Down
Easy swim