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, Yard Pool
We did not get all the way through this workout. We only did the kicks on the backstroke. I'll continue this another time. It was time well spent on stroke work.
Warm-Up (700-900)
200-300 Swim
100 (2 x 25 Swim w/ paddles – very loose; 2 x 25 Pull w/ paddles)
3 x 100 Pull. Keep stroke long. Increase effort on each 100 – still warm-up.
100-200 Swim, choice. Push off, streamline, kick past flags, swim.
Main
Breaststroke (300)
50-100 Kick w/ brd
50 Get in sitting position, pull breaststroke. Go 50 or just ½ way and back. Keep pull in front.
50 (2 x 25 swim breaststroke.) Keep pull in front of chest, 2-3 count glide.
50-100 2 x 50 or 2 x 25 Breaststroke swim.
Freestyle (650)
~Fins ok~
50 Kick free on side (no board).
50 Kick free with brd
50 Chg 6. Hip out of water, face in water – requires you to have a slight twist.
50 Chg 3. You should feel the “corkscrew” action as hips move.
50 Swim. Think about wide entry – hands at shoulder width, not going under body.
50 Swim. Think about wide entry and long pull.
50 Swim w/ paddles.
200-300 (4-6) x 50. On 50, 55, 1:00, 1:10.
Backstroke (450)
50 Kick on back w/ arms extended. Think about head position and hip position.
50-100 Kick on back w/ arms extended past flags, swim rest of length.
50 Kick on side.
50 Chg 6. Hip turns before hand enters the water.
50 Chg 6 w/ 3.
100-200 (2-4) x 50 back. Add 10 to previous interval.
Freestyle (400)
4 x 50 Pull
4 x 50 Swim
Cool-Down (200-400)
Alternate 100 Swim/100 Pull. Easy
Wednesday, Aug 4, Yard Pool
We did not get all the way through this workout. We only did the kicks on the backstroke. I'll continue this another time. It was time well spent on stroke work.
Warm-Up (700-900)
200-300 Swim
100 (2 x 25 Swim w/ paddles – very loose; 2 x 25 Pull w/ paddles)
3 x 100 Pull. Keep stroke long. Increase effort on each 100 – still warm-up.
100-200 Swim, choice. Push off, streamline, kick past flags, swim.
Main
Breaststroke (300)
50-100 Kick w/ brd
50 Get in sitting position, pull breaststroke. Go 50 or just ½ way and back. Keep pull in front.
50 (2 x 25 swim breaststroke.) Keep pull in front of chest, 2-3 count glide.
50-100 2 x 50 or 2 x 25 Breaststroke swim.
Freestyle (650)
~Fins ok~
50 Kick free on side (no board).
50 Kick free with brd
50 Chg 6. Hip out of water, face in water – requires you to have a slight twist.
50 Chg 3. You should feel the “corkscrew” action as hips move.
50 Swim. Think about wide entry – hands at shoulder width, not going under body.
50 Swim. Think about wide entry and long pull.
50 Swim w/ paddles.
200-300 (4-6) x 50. On 50, 55, 1:00, 1:10.
Backstroke (450)
50 Kick on back w/ arms extended. Think about head position and hip position.
50-100 Kick on back w/ arms extended past flags, swim rest of length.
50 Kick on side.
50 Chg 6. Hip turns before hand enters the water.
50 Chg 6 w/ 3.
100-200 (2-4) x 50 back. Add 10 to previous interval.
Freestyle (400)
4 x 50 Pull
4 x 50 Swim
Cool-Down (200-400)
Alternate 100 Swim/100 Pull. Easy
