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.
The meet on Saturday went very well. Those who swam in the meet had nice improvements so I think the taper was effective. Today we eased back into workouts with some stroke work.
Monday, Nov 8, Meter Pool
Warm-Up (600-1000)
200-300 Swim
200-300 Pull
200-300 Kick
100 Swim (alternate 25 worst stroke and 25 favorite stroke)
Main (1300)
200 (25 non-free, 75 free)
150 (50 Pull w/ paddles, 50 Pull w/o paddles, 50 Swim)
100 Swim, choice
50 (25 choice, 25 non-free)
~fins on~
50 *** pull w/ fly kick. Start kick with shoulders.
50 *** pull w/ free kick. “Fast hands.”
~fins off~
50-100 *** swim; breathe at the “Y”; glide 3
50 “ride the glide” *Coach Kerry O’Brien’s phrases
50 “extend and bend”
50 “rock and roll”
100-150 (2-3) x 50. Practice above.
Didn’t get to this set of 50’s.
(4-10) x 50 on 1:00, 1:10, 1:20, 1:20, 1:45. Choice. Do in groups of 2 the same stroke.
Cool-Down
Easy 100
The meet on Saturday went very well. Those who swam in the meet had nice improvements so I think the taper was effective. Today we eased back into workouts with some stroke work.
Monday, Nov 8, Meter Pool
Warm-Up (600-1000)
200-300 Swim
200-300 Pull
200-300 Kick
100 Swim (alternate 25 worst stroke and 25 favorite stroke)
Main (1300)
200 (25 non-free, 75 free)
150 (50 Pull w/ paddles, 50 Pull w/o paddles, 50 Swim)
100 Swim, choice
50 (25 choice, 25 non-free)
~fins on~
50 *** pull w/ fly kick. Start kick with shoulders.
50 *** pull w/ free kick. “Fast hands.”
~fins off~
50-100 *** swim; breathe at the “Y”; glide 3
50 “ride the glide” *Coach Kerry O’Brien’s phrases
50 “extend and bend”
50 “rock and roll”
100-150 (2-3) x 50. Practice above.
Didn’t get to this set of 50’s.
(4-10) x 50 on 1:00, 1:10, 1:20, 1:20, 1:45. Choice. Do in groups of 2 the same stroke.
Cool-Down
Easy 100
