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 27, Meter Pool
Warm-Up (1100)
~Stop after each 100 or 50. Keep lane organized and together.~
400 Free (100 Swim / 50 Almost catch-up / 100 Swim / 50 3R only-3-3L only / 100 Swim)
~Fins on. Slow and easy – do drills correctly. ~
200 Free (50 Kick on side / 50 change 6 /50 change 6 with 3 / 50 change 3 with 3
100 Back (25 change 6 / 25 chg 6 with 3 / 50 swim – move hips)
150 (6 x 25 sprint with fins on. 2 butter/flutter, 2 back, 2 free.)
50 (25 breaststroke pull with butterfly kick / 25 breaststroke pull with freestyle kick)
~Fins off.~
50-100 breaststroke kick with board
50-100 (1-2) x 50 breaststroke swim with glide.
Main (600-1000)
(3-4) x 100 on 1:40, 1:55, 2:05, 2:10, 2:20, -
(2-3) x 100 on 1:35, 1:50, 2:00, 2:05, 2:15, 2:55
(1-2) x 100 on 1:30, 1:45, 1:55, 2:00, 2:10, 2:50
1 x 100 under 1:25, 1:40, 1:50, 1:55, 2:05, 2:45
Cool-Down (200-400)
200 Pull
100-200 Pull or swim
Friday, Aug 27, Meter Pool
Warm-Up (1100)
~Stop after each 100 or 50. Keep lane organized and together.~
400 Free (100 Swim / 50 Almost catch-up / 100 Swim / 50 3R only-3-3L only / 100 Swim)
~Fins on. Slow and easy – do drills correctly. ~
200 Free (50 Kick on side / 50 change 6 /50 change 6 with 3 / 50 change 3 with 3
100 Back (25 change 6 / 25 chg 6 with 3 / 50 swim – move hips)
150 (6 x 25 sprint with fins on. 2 butter/flutter, 2 back, 2 free.)
50 (25 breaststroke pull with butterfly kick / 25 breaststroke pull with freestyle kick)
~Fins off.~
50-100 breaststroke kick with board
50-100 (1-2) x 50 breaststroke swim with glide.
Main (600-1000)
(3-4) x 100 on 1:40, 1:55, 2:05, 2:10, 2:20, -
(2-3) x 100 on 1:35, 1:50, 2:00, 2:05, 2:15, 2:55
(1-2) x 100 on 1:30, 1:45, 1:55, 2:00, 2:10, 2:50
1 x 100 under 1:25, 1:40, 1:50, 1:55, 2:05, 2:45
Cool-Down (200-400)
200 Pull
100-200 Pull or swim
