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, May 28, Meter Pool
Warm-Up (600-900)
300 as (100 free/50 choice) x 2
(1-2) x 200 Pull. Rest 15 seconds.
(4-8) x 25 Count strokes. Rest 5-10.
Main 1 – Fins on for stroke work.
Butterfly (150)
2 x 25 Body Dolphin. Arms out front, initiate movement from your head/shoulders.
Small sculling motion to breathe.
2 x 25 Butter/Flutter. 4 fly strokes, then can switch to free. Butt up when hands enter.
2 x 25 Butterfly as far as you can, then free (min of 4 strokes).
Back (200)
3 x 25 Kick (Rt side, Lft side, Back w/ arms extended).
2 x 25 Chg 6 w/ 3 strokes. Get on side!
3 x 25 Backstroke swim.
Main 2 – Fins are optional, but not needed. (600-1200)
(2-4) x ( 3 x 50 one stroke, 1 x 100, 1 x 50)
Triathletes: 3 x 50 establish pace, 1 x 100 good effort, 1 x 50 easy)
Non-free: 3 x 50 hold same pace, 1 x 100 easy, 1 x 50 fast)
Cool-Down (100-300)
100 Pull/100 Swim, repeat as time permits.
Friday, May 28, Meter Pool
Warm-Up (600-900)
300 as (100 free/50 choice) x 2
(1-2) x 200 Pull. Rest 15 seconds.
(4-8) x 25 Count strokes. Rest 5-10.
Main 1 – Fins on for stroke work.
Butterfly (150)
2 x 25 Body Dolphin. Arms out front, initiate movement from your head/shoulders.
Small sculling motion to breathe.
2 x 25 Butter/Flutter. 4 fly strokes, then can switch to free. Butt up when hands enter.
2 x 25 Butterfly as far as you can, then free (min of 4 strokes).
Back (200)
3 x 25 Kick (Rt side, Lft side, Back w/ arms extended).
2 x 25 Chg 6 w/ 3 strokes. Get on side!
3 x 25 Backstroke swim.
Main 2 – Fins are optional, but not needed. (600-1200)
(2-4) x ( 3 x 50 one stroke, 1 x 100, 1 x 50)
Triathletes: 3 x 50 establish pace, 1 x 100 good effort, 1 x 50 easy)
Non-free: 3 x 50 hold same pace, 1 x 100 easy, 1 x 50 fast)
Cool-Down (100-300)
100 Pull/100 Swim, repeat as time permits.
