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 20, Meter Pool
Warm-Up (1100)
200 Swim
200 Pull
~Fins on~
200 Freestyle drill. 50 Kick on side; 50 chg 6; 50 chg 6 w/ 3; 50 swim.
100 (4 x 25 count strokes)
200 Freestyle drill. 50 one arm; 50 3R-3L; 50 3R-3-3L-3; 50 swim
100 (2 x 25, 1 x 50 count strokes)
~Fins off~
100 (2 x 50 count strokes)
Main (800-1500)
All Lanes:
100 Free. Think about long push-off, streamline, kick to flags. Do not stop and look on turns.
Ln 4-5: 300 Swim, get time. 3 x 100 same pace.
Ln 6-7: 200 Swim, get time. 2 x 100 same pace.
Ln 8: 100 Swim, get time. 1 x 100 same pace.
All Lanes ~Fins on~
100-300 alternate 50 kick/50 swim, choice
(4-6) x 50 choice. Can wear fins, especially on non-free.
Most lanes stopped here. 2 of them did 200.
200 same pace as earlier swim
No one got this far unless they stayed and did it for cool-down. Sometimes I plan too much for one hour.
(2-6) x 50 Pull, recovery
Friday, Aug 20, Meter Pool
Warm-Up (1100)
200 Swim
200 Pull
~Fins on~
200 Freestyle drill. 50 Kick on side; 50 chg 6; 50 chg 6 w/ 3; 50 swim.
100 (4 x 25 count strokes)
200 Freestyle drill. 50 one arm; 50 3R-3L; 50 3R-3-3L-3; 50 swim
100 (2 x 25, 1 x 50 count strokes)
~Fins off~
100 (2 x 50 count strokes)
Main (800-1500)
All Lanes:
100 Free. Think about long push-off, streamline, kick to flags. Do not stop and look on turns.
Ln 4-5: 300 Swim, get time. 3 x 100 same pace.
Ln 6-7: 200 Swim, get time. 2 x 100 same pace.
Ln 8: 100 Swim, get time. 1 x 100 same pace.
All Lanes ~Fins on~
100-300 alternate 50 kick/50 swim, choice
(4-6) x 50 choice. Can wear fins, especially on non-free.
Most lanes stopped here. 2 of them did 200.
200 same pace as earlier swim
No one got this far unless they stayed and did it for cool-down. Sometimes I plan too much for one hour.
(2-6) x 50 Pull, recovery
