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, Aug 6, Meter Pool
This is my last workout to coach before I leave for LC Nationals.
Warm-Up (800-1000)
~Fins ok~
300 as 4 x (25K/25D/25S). Choice of strokes and choice of drills. Continuous.
~Fins off~
200-300 Swim. Increase effort on each 100.
200 Count strokes on each length (50 swim/100 pull/50 swim).
100-200 Pull.
Main
I. Backstroke (450) ~Fins ok~
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. Rest 10-15 seconds. ~Fins on if you need them only~
II. Freestyle (400-800)
200-400 as (2-4) x 100 Pull on 1:45, 1:55, 2:05, 2:20, 2:40
200-400 as (2-4) x 100 Swim
III. Butterfly (200) ~Fins ok~
50 Kick w/ brd. Think about using hips.
100 as 4 x 25 Kick past flags; swim at least ½ way fly, then can change to free.
Think: When your hands and head enter the water, bring your hips up to do the kick.
2 x 25 (if time). Underwater recovery to put the breathing in the proper place.
Cool-Down
100-200 easy swim
Friday, Aug 6, Meter Pool
This is my last workout to coach before I leave for LC Nationals.
Warm-Up (800-1000)
~Fins ok~
300 as 4 x (25K/25D/25S). Choice of strokes and choice of drills. Continuous.
~Fins off~
200-300 Swim. Increase effort on each 100.
200 Count strokes on each length (50 swim/100 pull/50 swim).
100-200 Pull.
Main
I. Backstroke (450) ~Fins ok~
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. Rest 10-15 seconds. ~Fins on if you need them only~
II. Freestyle (400-800)
200-400 as (2-4) x 100 Pull on 1:45, 1:55, 2:05, 2:20, 2:40
200-400 as (2-4) x 100 Swim
III. Butterfly (200) ~Fins ok~
50 Kick w/ brd. Think about using hips.
100 as 4 x 25 Kick past flags; swim at least ½ way fly, then can change to free.
Think: When your hands and head enter the water, bring your hips up to do the kick.
2 x 25 (if time). Underwater recovery to put the breathing in the proper place.
Cool-Down
100-200 easy swim
