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.
Monday, Sept 20, Yard Pool
While at convention I swam in a workout coached by Kerry O'Brien of Walnut Creek. He was emphasizing the same freestyle points that I do, but he had catchy phrases that reminded you of what to do:
Ride the Glide, Extend and Bend, Rock and Roll.
Warm-Up (700-1000)
•200-300 Swim. All stop together.
•100 as 4 x 25. Work on head position.
•100-200 Swim.
•100 as 4 x 25. 25 ride the glide; 25 extend and bend; 25 rock and roll; 25 all.
•200-300 free. Think!
Main (1500)
~fins on~
•50 as 25 K on back with arms extended, note head position. 25 K ½ way then add arms.
•100 as 4 x 25. 25 head position; 25 hip position; 25 exit and entry; 25 hips
•50-100 swim back
~fins off~
•100-200 free. Think about “ride and glide, extend and bend, rock and roll.”
•100 as 25 kick (no brd), 25 (fast K, slow arms), 25 (fast K, med arms), 25 (fast K and arms)
•10 x 50. Odds fast free or back; Evens easy free. On :55, 1:00, 1:05, 1:10, 1:15
•3 x 100 descend. All free or non-free or 2 non and 1 fr.
•3 x 50 descend. Choice.
Cool-Down (200-500)
200 Pull, 100 Swim, 200 Pull
Monday, Sept 20, Yard Pool
While at convention I swam in a workout coached by Kerry O'Brien of Walnut Creek. He was emphasizing the same freestyle points that I do, but he had catchy phrases that reminded you of what to do:
Ride the Glide, Extend and Bend, Rock and Roll.
Warm-Up (700-1000)
•200-300 Swim. All stop together.
•100 as 4 x 25. Work on head position.
•100-200 Swim.
•100 as 4 x 25. 25 ride the glide; 25 extend and bend; 25 rock and roll; 25 all.
•200-300 free. Think!
Main (1500)
~fins on~
•50 as 25 K on back with arms extended, note head position. 25 K ½ way then add arms.
•100 as 4 x 25. 25 head position; 25 hip position; 25 exit and entry; 25 hips
•50-100 swim back
~fins off~
•100-200 free. Think about “ride and glide, extend and bend, rock and roll.”
•100 as 25 kick (no brd), 25 (fast K, slow arms), 25 (fast K, med arms), 25 (fast K and arms)
•10 x 50. Odds fast free or back; Evens easy free. On :55, 1:00, 1:05, 1:10, 1:15
•3 x 100 descend. All free or non-free or 2 non and 1 fr.
•3 x 50 descend. Choice.
Cool-Down (200-500)
200 Pull, 100 Swim, 200 Pull
