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.
Wednesday, Sept 22, Meter Pool
Warm-Up (800-1000)
•200-300 Swim. All stop together.
•100 as 4 x 25. Work on head position.
•100 as 2 x 25, 1 x 50. Ride the glide.
•100 as2 x 25, 1 x 50. Extend and bend.
•100 as 2 x 25, 1 x 50. Rock and Roll.
•200-300 free. Think!
Main (1300)
~Fins on. Backstroke.~
•50 as 25 K on back with arms extended, note head position. 25 K ½ way then add arms.
•100 as 2 x 25 Change 6 with 3; 2 x 25 Change 3 with 3. Use hips!
•100 as 2 x 25 swim, think about hand (thumb out, little finger in); 50 swim roll before entry.
•50 swim back. Think!
~Fins off. Freestyle.~
•100-200 free. Think about “ride and glide, extend and bend, rock and roll.”
•4 x 50 free. 25 back/25 free. On 1:00, 1:10, 1:15, 1:15, 1:45.
•6 x 50. Descend 1-3, 4-6. On :55, 1:00, 1:05, 1:10, 1:15
•3 x 100 descend. All free or 2 free/1 non. On 1:40 or 1:45, 1:55, 2:15, 2:20, 2:50
Cool-Down (200-500)
200 Pull, 100 Swim, 200 Pull
Wednesday, Sept 22, Meter Pool
Warm-Up (800-1000)
•200-300 Swim. All stop together.
•100 as 4 x 25. Work on head position.
•100 as 2 x 25, 1 x 50. Ride the glide.
•100 as2 x 25, 1 x 50. Extend and bend.
•100 as 2 x 25, 1 x 50. Rock and Roll.
•200-300 free. Think!
Main (1300)
~Fins on. Backstroke.~
•50 as 25 K on back with arms extended, note head position. 25 K ½ way then add arms.
•100 as 2 x 25 Change 6 with 3; 2 x 25 Change 3 with 3. Use hips!
•100 as 2 x 25 swim, think about hand (thumb out, little finger in); 50 swim roll before entry.
•50 swim back. Think!
~Fins off. Freestyle.~
•100-200 free. Think about “ride and glide, extend and bend, rock and roll.”
•4 x 50 free. 25 back/25 free. On 1:00, 1:10, 1:15, 1:15, 1:45.
•6 x 50. Descend 1-3, 4-6. On :55, 1:00, 1:05, 1:10, 1:15
•3 x 100 descend. All free or 2 free/1 non. On 1:40 or 1:45, 1:55, 2:15, 2:20, 2:50
Cool-Down (200-500)
200 Pull, 100 Swim, 200 Pull
