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, Aug 2, Yard Pool
Warm-Up (100-1200)
200-300 Swim
200-300 Pull
200 Kick
~Everyone together~
200 (25 chg 6, 25 chg 6 w/3, 25 chg 3 w/ 3, 25 swim) free; repeat back
Fins off. Discuss body position and long axis:
Float on stomach, arms at side. Float w/ arms extended. Gradually lower head.
50 (2 x 25 w/ head lower than usual).
Float on back, arms extended. Push stomach way up, feet will go down.
Try “frozen banana” position, feet come up.
50 (2 x 25) Kick on back ½ way, experiment with head position and hip position. Swim ½.
100 back or free or combo. Think about head and body position.
Main (1400)
4 x 50 Keep even pace. Think about your stroke. 50, 55, 1:00, 1:10, 1:15
2 x 100 Descend. 1:30, 1:45, 1:55, 2:00, 2:15
6 x 50 Descend 1-3, 4-6
3 x 100 Even pace
4 x 50 Even pace, faster than 1st set
2 x 100 Descend, faster than 1st set
Cool-Down (300)
Pull easy 200
Swim 100
Monday, Aug 2, Yard Pool
Warm-Up (100-1200)
200-300 Swim
200-300 Pull
200 Kick
~Everyone together~
200 (25 chg 6, 25 chg 6 w/3, 25 chg 3 w/ 3, 25 swim) free; repeat back
Fins off. Discuss body position and long axis:
Float on stomach, arms at side. Float w/ arms extended. Gradually lower head.
50 (2 x 25 w/ head lower than usual).
Float on back, arms extended. Push stomach way up, feet will go down.
Try “frozen banana” position, feet come up.
50 (2 x 25) Kick on back ½ way, experiment with head position and hip position. Swim ½.
100 back or free or combo. Think about head and body position.
Main (1400)
4 x 50 Keep even pace. Think about your stroke. 50, 55, 1:00, 1:10, 1:15
2 x 100 Descend. 1:30, 1:45, 1:55, 2:00, 2:15
6 x 50 Descend 1-3, 4-6
3 x 100 Even pace
4 x 50 Even pace, faster than 1st set
2 x 100 Descend, faster than 1st set
Cool-Down (300)
Pull easy 200
Swim 100
