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, June 28, Yard Pool
Warm-Up (1000)
100-200 Swim
~Fins On~
2 x 25 Kick fly with board
2 x 25 4R/4L. As hand enters, chest and head go down, butt goes up.
2 x 25 Butter/Flutter.
200 as 2 x (50 chg 6/50 chg 6 with 3)
~Fins Off~
4 x 25 Swim on line; hand doesn’t “touch” line
4 x 25 (#1 catch-up, #2 catch-up and count strokes, #3 almost c.u., #4 almost c.u. and count)
50 Pull, no paddles, count.
100-200 Swim free. Think about your stroke.
Main (1400-2000)
700 Pace. Swim free: (50 glide2-100 glide2-200 glide2-200-100-50).
700 Pace. Pull free: (no paddles 50-100-200, paddles 200-100-50)
~Fins On~
100 Back as (25 chg 6 / 25 chg 6 with 3/ 25 chg 3/25 swim)
(2-4) x 50 as (1-2) x (50 back, 25 back/25 free)
(1-2) x 50 Kick back, streamline with arms extended.
~Fins Off~
? x 50 Choice. Descend in groups of 2.
Monday, June 28, Yard Pool
Warm-Up (1000)
100-200 Swim
~Fins On~
2 x 25 Kick fly with board
2 x 25 4R/4L. As hand enters, chest and head go down, butt goes up.
2 x 25 Butter/Flutter.
200 as 2 x (50 chg 6/50 chg 6 with 3)
~Fins Off~
4 x 25 Swim on line; hand doesn’t “touch” line
4 x 25 (#1 catch-up, #2 catch-up and count strokes, #3 almost c.u., #4 almost c.u. and count)
50 Pull, no paddles, count.
100-200 Swim free. Think about your stroke.
Main (1400-2000)
700 Pace. Swim free: (50 glide2-100 glide2-200 glide2-200-100-50).
700 Pace. Pull free: (no paddles 50-100-200, paddles 200-100-50)
~Fins On~
100 Back as (25 chg 6 / 25 chg 6 with 3/ 25 chg 3/25 swim)
(2-4) x 50 as (1-2) x (50 back, 25 back/25 free)
(1-2) x 50 Kick back, streamline with arms extended.
~Fins Off~
? x 50 Choice. Descend in groups of 2.
