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, July 2, Meter Pool
Warm-Up (1000)
300 as 25 catch-up/75 swim – free
200 as 50 catch-up with stick*/50 swim – free
*For catch-up with stick, I have 16 in dowels with rubber bands on the end. They have to hold the stick when doing catch-up - it makes sure that they hold the hand on the surface. The rubber bands are to remind them to grab the stick on the end to avoid a cross-over stroke.
~Fins optional. Paddles for everyone, loose finger strap only. ~
100 as 25 right arm only, 25 left arm only, 50 3R-3L with paddles!
100 Swim free w/ paddles.
~Fins off. Get a buoy. Keep paddles~
4 x 50 Pull. Good form. On :55, 1:00, 1:05, 1:10, 1:30
~Paddles off.~
100 Swim – free
Main (950-1350)
4 x 50 choice on 1:00, 1:10, 1:15, 1:20, 1:45
(2-4) x 100 free on 1:35-1:40, 1:45-1:50, 2:00, 2:10, 2:45
3 x 50 choice
(2-3) x 100 free
2 x 50 choice
(1-2) x 100 free
Cool-Down (100-400)
Pull. Easy, good stroke)
Friday, July 2, Meter Pool
Warm-Up (1000)
300 as 25 catch-up/75 swim – free
200 as 50 catch-up with stick*/50 swim – free
*For catch-up with stick, I have 16 in dowels with rubber bands on the end. They have to hold the stick when doing catch-up - it makes sure that they hold the hand on the surface. The rubber bands are to remind them to grab the stick on the end to avoid a cross-over stroke.
~Fins optional. Paddles for everyone, loose finger strap only. ~
100 as 25 right arm only, 25 left arm only, 50 3R-3L with paddles!
100 Swim free w/ paddles.
~Fins off. Get a buoy. Keep paddles~
4 x 50 Pull. Good form. On :55, 1:00, 1:05, 1:10, 1:30
~Paddles off.~
100 Swim – free
Main (950-1350)
4 x 50 choice on 1:00, 1:10, 1:15, 1:20, 1:45
(2-4) x 100 free on 1:35-1:40, 1:45-1:50, 2:00, 2:10, 2:45
3 x 50 choice
(2-3) x 100 free
2 x 50 choice
(1-2) x 100 free
Cool-Down (100-400)
Pull. Easy, good stroke)
