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, Oct 27
I did the same workout in the morning (meters) and evening (yards). We have a meet in less than 2 weeks and I am discouraging anyone from swimming twice a day. Practicing turns worked out well.
Warm-Up (1100)
400 (100 Swim/100 Kick/100 Drill/100 Swim)
300 12 x 25 Split Turns. Go to the middle of the pool. ½ head to deep end; ½ head to shallow.
Stay on the line. Wait until the swimmer is back to you before leaving. Choice.
Flip for back and free; underwater pull-out for ***; underwater dolphin for fly.
400 8 x 50 Drill ½ of each length/Swim ½ of each length; choice. Go on 4th person touch.
Main1 (800-1100)
100 free swim. Work in and out of wall to the flags.
100 choice. Work the turns. Good chance for IM or non-free.
300-600 as (6-12) x 50. Descend in groups of 3, on :55, 1:00, 1:10, 1:20, 1:50.
200 Pull recovery
Cool-Down (300)
300 as 4 x 75 (free/choice/free).
Wednesday, Oct 27
I did the same workout in the morning (meters) and evening (yards). We have a meet in less than 2 weeks and I am discouraging anyone from swimming twice a day. Practicing turns worked out well.
Warm-Up (1100)
400 (100 Swim/100 Kick/100 Drill/100 Swim)
300 12 x 25 Split Turns. Go to the middle of the pool. ½ head to deep end; ½ head to shallow.
Stay on the line. Wait until the swimmer is back to you before leaving. Choice.
Flip for back and free; underwater pull-out for ***; underwater dolphin for fly.
400 8 x 50 Drill ½ of each length/Swim ½ of each length; choice. Go on 4th person touch.
Main1 (800-1100)
100 free swim. Work in and out of wall to the flags.
100 choice. Work the turns. Good chance for IM or non-free.
300-600 as (6-12) x 50. Descend in groups of 3, on :55, 1:00, 1:10, 1:20, 1:50.
200 Pull recovery
Cool-Down (300)
300 as 4 x 75 (free/choice/free).
