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.
Wednesday, Aug 4, Meter Pool
This is primarily the same workout that was done Mon night in the yard pool.
However, when they were pulling during warm-up, I noticed too many swimmers using the paddles incorrectly. So I changed a section on body position to a section on using paddles correctly.
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
I checked everyone’s paddles and loosened the finger strap and removed the wrist strap.
I emphasized that paddles will tell you if your stroke is wrong. If they keep coming off, the problem is not the paddles, it’s you. Slow down and feel the pressure of the water against the paddle – that’s what holds it on.
100 (2 x 25 Swim w/ paddles – very loose; 2 x 25 Pull w/ paddles)
100 (2 x 25 swim w/ paddles, 2 x 25 pull w/ paddles. Count strokes. Stop if you are not at the end after 19 strokes.) This was amazing – one swimmer went from 25+ strokes to 16!
Main (1400)
4 x 50 Keep even pace. Think about your stroke. 55, 1:00, 1:10, 1:15, 1:45
2 x 100 Descend. 1:45, 1:55, 2:05, 2:15, 3:00
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
Wednesday, Aug 4, Meter Pool
This is primarily the same workout that was done Mon night in the yard pool.
However, when they were pulling during warm-up, I noticed too many swimmers using the paddles incorrectly. So I changed a section on body position to a section on using paddles correctly.
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
I checked everyone’s paddles and loosened the finger strap and removed the wrist strap.
I emphasized that paddles will tell you if your stroke is wrong. If they keep coming off, the problem is not the paddles, it’s you. Slow down and feel the pressure of the water against the paddle – that’s what holds it on.
100 (2 x 25 Swim w/ paddles – very loose; 2 x 25 Pull w/ paddles)
100 (2 x 25 swim w/ paddles, 2 x 25 pull w/ paddles. Count strokes. Stop if you are not at the end after 19 strokes.) This was amazing – one swimmer went from 25+ strokes to 16!
Main (1400)
4 x 50 Keep even pace. Think about your stroke. 55, 1:00, 1:10, 1:15, 1:45
2 x 100 Descend. 1:45, 1:55, 2:05, 2:15, 3:00
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
