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 27, Yard Pool
Warm-Up (900-1100)
200-300 Swim
200-300 Pull
~Fins ok~
200 Drill (2 x 50 Chg 6 with 3 strokes; 2 x 50 Chg 3 with 3 strokes)
100 Chg 2 (swim with exaggerated roll)
100 Drill Backstroke (1 x 50 chg 6 w/3; 1 x 50 chg 3 w/ 3)
100 Swim Backstroke (2 x 50 with exaggerated roll)
Main (1400)
Quotes are from Coach Kerry O'Brien
4 x 50 glide 2 (“ride the glide”)
2 x 100 same
1 x 200 same
2 x 50 “extend and bend”; elbow up; don’t forget the glide
1 x 100 same
4 x 50 ride the glide, extend and bend, rock and roll
2 x 100 same
1 x 200 same
Cool-Down (200)
8 x 25 (4 at good pace, think about stroke; 4 easy; IM?)
Easy swim, if time
Monday, Sept 27, Yard Pool
Warm-Up (900-1100)
200-300 Swim
200-300 Pull
~Fins ok~
200 Drill (2 x 50 Chg 6 with 3 strokes; 2 x 50 Chg 3 with 3 strokes)
100 Chg 2 (swim with exaggerated roll)
100 Drill Backstroke (1 x 50 chg 6 w/3; 1 x 50 chg 3 w/ 3)
100 Swim Backstroke (2 x 50 with exaggerated roll)
Main (1400)
Quotes are from Coach Kerry O'Brien
4 x 50 glide 2 (“ride the glide”)
2 x 100 same
1 x 200 same
2 x 50 “extend and bend”; elbow up; don’t forget the glide
1 x 100 same
4 x 50 ride the glide, extend and bend, rock and roll
2 x 100 same
1 x 200 same
Cool-Down (200)
8 x 25 (4 at good pace, think about stroke; 4 easy; IM?)
Easy swim, if time
