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, Oct 18, Meter Pool
The drill set for freestyle worked out very well. The catch is getting better.
Warm-Up (800-1200)
200-400 Swim
(6-10) x D/S. #1-2 One arm w/ other arm extended. #3-4 One arm w/ opp breathe.
#5 catch-up. #6 Finger tip drag, #7 Chg 6. #8 Chg 3. #9-10 Choice.
200 Pull
100 Swim
Main
Freestyle (600-800)
4 x 25 (1) Swim down center line. Arms outside the line. (2) Long glide. (3) Elbow up for catch. (4) Oomph at the beginning of the stroke.
2 x 50 Practice above.
4 x 25 Swim down center line. Use your hips.
2 x 50 Practice above.
(2-4) x 100. Moderate speed. Think!!! 1:40 or 1:45, 1:50-1:55, 2:05, 2:15, 2:45.
Backstroke (350)
Fins okay
4 x 25. Kick 12 times on back, arms extended. Swim rest of way with narrow kick, body pos.
4 x 25 Chg 6 (2), Chg 3(2). Keep kick narrow.
2 x 50 Swim. Always get on side w/ deep pull.
Fins off
2 x 25 back swim
300 Swim. Free, back or combo.
Cool-Down
4 x 50, choice
Monday, Oct 18, Meter Pool
The drill set for freestyle worked out very well. The catch is getting better.
Warm-Up (800-1200)
200-400 Swim
(6-10) x D/S. #1-2 One arm w/ other arm extended. #3-4 One arm w/ opp breathe.
#5 catch-up. #6 Finger tip drag, #7 Chg 6. #8 Chg 3. #9-10 Choice.
200 Pull
100 Swim
Main
Freestyle (600-800)
4 x 25 (1) Swim down center line. Arms outside the line. (2) Long glide. (3) Elbow up for catch. (4) Oomph at the beginning of the stroke.
2 x 50 Practice above.
4 x 25 Swim down center line. Use your hips.
2 x 50 Practice above.
(2-4) x 100. Moderate speed. Think!!! 1:40 or 1:45, 1:50-1:55, 2:05, 2:15, 2:45.
Backstroke (350)
Fins okay
4 x 25. Kick 12 times on back, arms extended. Swim rest of way with narrow kick, body pos.
4 x 25 Chg 6 (2), Chg 3(2). Keep kick narrow.
2 x 50 Swim. Always get on side w/ deep pull.
Fins off
2 x 25 back swim
300 Swim. Free, back or combo.
Cool-Down
4 x 50, choice
