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, Sept 3
Warm-Up (1200)
100-200 Swim free.
100-200 Swim 75 free/25 non-free
200 Kick.
8 x 50 (25 drill/25 swim). Mix up strokes and drills. Fins ok.
4 x 25 (Fins, paddles: odd right arm only, even left arm only.)
4 x 25 (Fins off; get buoy. Pull, count strokes. Try to feel the water on your hand and forearm.)
Main (1400)
3 x 100 (25 catch-up, 75 free). Add 5 sec to normal interval for 100s.
6 x 50 Kick. Interval: :55, 1:00, 1:10 ? Decide on interval after 1st 50.
4 x 25 Swim. Count strokes. Try to feel the catch at the top of the stroke.
3 x 100 Pull (25 backstroke/75 free). Same interval as above?
3 x 100 Swim (25 non-free/75 free)
4 x 25 Swim, choice. Good stroke.
Cool-Down (200)
4 x 50, choice
Friday, Sept 3
Warm-Up (1200)
100-200 Swim free.
100-200 Swim 75 free/25 non-free
200 Kick.
8 x 50 (25 drill/25 swim). Mix up strokes and drills. Fins ok.
4 x 25 (Fins, paddles: odd right arm only, even left arm only.)
4 x 25 (Fins off; get buoy. Pull, count strokes. Try to feel the water on your hand and forearm.)
Main (1400)
3 x 100 (25 catch-up, 75 free). Add 5 sec to normal interval for 100s.
6 x 50 Kick. Interval: :55, 1:00, 1:10 ? Decide on interval after 1st 50.
4 x 25 Swim. Count strokes. Try to feel the catch at the top of the stroke.
3 x 100 Pull (25 backstroke/75 free). Same interval as above?
3 x 100 Swim (25 non-free/75 free)
4 x 25 Swim, choice. Good stroke.
Cool-Down (200)
4 x 50, choice