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.
Thanksgiving Workout, 2010
I adapted Kerry O'Brien's workout. Since we only swim 1 hour, I had to cut it back quite a bit. I spent way too much time adding graphics, but the swimmers liked it.
Appetizer (700)
Swim 300, Kick 200, Pull 200
Set I – Veggies (900)
Succotash (A mixture of Strokes)
Swim 4 x (25/25/50)
• 25s on :40, :45
• 25s are different, non-free
• 50 is choice on 1:00, 1:10
Yams
Swim 4 x (75/50)
• All free
• 75s on 1:15, 1:30
• 50s on :55, 1:05
• Descend last two 50s
Set II – Turkey (450)
Swim 6 x 75
• Go on 4th touch
• #1 fly/back/brst #2 all free
#3 back/brst/free #4 all free
#5 fly/back/brst #6 all free
Set III – The Stuffing (300)
4 x (25 kick, 50 drill/swim)
• 25s are underwater dolphin on back, then back
• 50s are choice
• Go on 4th touch
Set IV – Pumpkin Pie or Pie with Whuppin’ Cream
(200):
Swim 8 x 25
• 2 fast, 1 easy, 2 fast, 3 easy on :40, :45
Thanksgiving Workout, 2010
I adapted Kerry O'Brien's workout. Since we only swim 1 hour, I had to cut it back quite a bit. I spent way too much time adding graphics, but the swimmers liked it.
Appetizer (700)
Swim 300, Kick 200, Pull 200
Set I – Veggies (900)
Succotash (A mixture of Strokes)
Swim 4 x (25/25/50)
• 25s on :40, :45
• 25s are different, non-free
• 50 is choice on 1:00, 1:10
Yams
Swim 4 x (75/50)
• All free
• 75s on 1:15, 1:30
• 50s on :55, 1:05
• Descend last two 50s
Set II – Turkey (450)
Swim 6 x 75
• Go on 4th touch
• #1 fly/back/brst #2 all free
#3 back/brst/free #4 all free
#5 fly/back/brst #6 all free
Set III – The Stuffing (300)
4 x (25 kick, 50 drill/swim)
• 25s are underwater dolphin on back, then back
• 50s are choice
• Go on 4th touch
Set IV – Pumpkin Pie or Pie with Whuppin’ Cream
(200):
Swim 8 x 25
• 2 fast, 1 easy, 2 fast, 3 easy on :40, :45
