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 30, Meter Pool
Warm-Up (500-1100)
100-300 Swim
100-300 Pull
(4-6) x 50 Odds are D/S. Evens are Swim. (Chg 6 back, “L” drill, chg 6 free)
100-200 Kick
Main 1 (500-700)
4 x 100 Swim or 4 x 50 Swim. On: 1:45, 1:55, 2:05, 2:15, 2: 30.
100-300 (50 Pull – no paddles / 50 swim), choice.
Main 2 CONTEST TIME. Pts for 1st, 2nd, 3rd : 5, 3,1. Two highest total pts gets a prize. (200)
~Fins on. Get a kick board.~
Divide into groups according to type/length of fins. Round, Zoomers, Med or wide, Long.
(1) 25 kick – all out. Free w/ brd.
(2) 25 kick – all out. Back w/o brd
(3) 25 swim free w/ fins
(4) 25 swim back w/ fins
Rearrange groups. All from ln 4 in same heat, ln 5 in one heat, etc.
~Fins off. Easy swim to other end to get kick brd. ~
(5) 25 *** kick w/ brd
(6) 25 free swim
(7) 25 back swim
Cool-Down
Easy 100-200, swim
Easy 100-200, pull or swim (if time).
Friday, July 30, Meter Pool
Warm-Up (500-1100)
100-300 Swim
100-300 Pull
(4-6) x 50 Odds are D/S. Evens are Swim. (Chg 6 back, “L” drill, chg 6 free)
100-200 Kick
Main 1 (500-700)
4 x 100 Swim or 4 x 50 Swim. On: 1:45, 1:55, 2:05, 2:15, 2: 30.
100-300 (50 Pull – no paddles / 50 swim), choice.
Main 2 CONTEST TIME. Pts for 1st, 2nd, 3rd : 5, 3,1. Two highest total pts gets a prize. (200)
~Fins on. Get a kick board.~
Divide into groups according to type/length of fins. Round, Zoomers, Med or wide, Long.
(1) 25 kick – all out. Free w/ brd.
(2) 25 kick – all out. Back w/o brd
(3) 25 swim free w/ fins
(4) 25 swim back w/ fins
Rearrange groups. All from ln 4 in same heat, ln 5 in one heat, etc.
~Fins off. Easy swim to other end to get kick brd. ~
(5) 25 *** kick w/ brd
(6) 25 free swim
(7) 25 back swim
Cool-Down
Easy 100-200, swim
Easy 100-200, pull or swim (if time).
