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.
Wed, Dec 22 - The 12 days of Christmas.
I print a workout for each lane, with graphics. We did the same workout in the morning and evening.
No practice on Dec 24; the pool was closed for a city holiday.
On the twelfth day of Christmas your true love (aka coach) gave to you …
WARM-UP (1050)
12 Drummers Drumming. 12 lengths or 300 Free for warm-up.
~Fins On~
11 Pipers Piping. 11 lengths or 275 of 25 K/25 S.
No board (on back or side). Will end up at other end.
10 Lords a Leaping. 10 x 25 Swim. Rest 10-15 sec
~Fins off after #3~
#1-2 Fly or Free #7-8 Free
#3-4 Back or Free #9-10 Choice
#5-6 *** or Free Will still end at deep end.
9 Ladies Waiting. Count strokes.
(1+2+3+2+1=9) or think of it as 25, 50, 75, 50, 25. Choice.
Will end up back at shallow end. Rest 10 sec.
MAIN (1150 or 1550)
8 Maids a Milking.
8 x 50 on :50, :55, 1:00, 1:15. Choice.
#1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend
7 Swans a Swimming. Free on :50/1:30, :55/1:40, 1:00/1:50, 1:05/2:00, 1:15/2:30. Can substitute 50s for the 100s.
#1 50 Pull #3 50 Swim #5 50 Pull #7 50 Swim
#2 100 Pull #4 100 Swim #6 100 Pull
6 Geese a Laying. 6 lengths - drill/swim, choice.
5 Golden Rings. 5 x 100 or 5 x 50 (Check time to decide.)
On 1:30, 1:45, 2:00 (1:00), 1:20, 1:50
COOL-DOWN (250)
4 Calling Birds. 4 lengths easy
3 French Hens. 3 lengths (free/non/free). At deep end.
2 Turtle Doves 2 lengths glide 2.
1 Partridge in a Pear Tree. 1 x 25, “perfect stroke.”
Total: 2450 or 2850
Wed, Dec 22 - The 12 days of Christmas.
I print a workout for each lane, with graphics. We did the same workout in the morning and evening.
No practice on Dec 24; the pool was closed for a city holiday.
On the twelfth day of Christmas your true love (aka coach) gave to you …
WARM-UP (1050)
12 Drummers Drumming. 12 lengths or 300 Free for warm-up.
~Fins On~
11 Pipers Piping. 11 lengths or 275 of 25 K/25 S.
No board (on back or side). Will end up at other end.
10 Lords a Leaping. 10 x 25 Swim. Rest 10-15 sec
~Fins off after #3~
#1-2 Fly or Free #7-8 Free
#3-4 Back or Free #9-10 Choice
#5-6 *** or Free Will still end at deep end.
9 Ladies Waiting. Count strokes.
(1+2+3+2+1=9) or think of it as 25, 50, 75, 50, 25. Choice.
Will end up back at shallow end. Rest 10 sec.
MAIN (1150 or 1550)
8 Maids a Milking.
8 x 50 on :50, :55, 1:00, 1:15. Choice.
#1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend
7 Swans a Swimming. Free on :50/1:30, :55/1:40, 1:00/1:50, 1:05/2:00, 1:15/2:30. Can substitute 50s for the 100s.
#1 50 Pull #3 50 Swim #5 50 Pull #7 50 Swim
#2 100 Pull #4 100 Swim #6 100 Pull
6 Geese a Laying. 6 lengths - drill/swim, choice.
5 Golden Rings. 5 x 100 or 5 x 50 (Check time to decide.)
On 1:30, 1:45, 2:00 (1:00), 1:20, 1:50
COOL-DOWN (250)
4 Calling Birds. 4 lengths easy
3 French Hens. 3 lengths (free/non/free). At deep end.
2 Turtle Doves 2 lengths glide 2.
1 Partridge in a Pear Tree. 1 x 25, “perfect stroke.”
Total: 2450 or 2850
