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, Jan 3
1) 100 Swim
2) 75 Swim/25 Catch-Up
3) 50 Swim/50 Glide 3
4) 25 Swim/75 3R-3-3L
~Stop. Get lane together. Put on fins.~
~From now on. Stop and regroup after each 100.~
5) 50 Chg 6 / 50 Chg 6 with 3 strokes / 50 Chg 3 / 50 Chg 3 with 3 strokes
6) 75 Catch-up / 25 Swim
7) 50 “L” Drill Backstroke/ 50 Swim Back
8) 25 *** Pull w/ dolphin K / 75 Swim Free
~Keep fins on. Stop after each part.~
9) 100 Swim, choice
10) 300 Kick
11) 300 Pull. Fins off.
12) 300 Swim with paddles
13) 100 Free/100 non free/100 Free
Continuous for 300.
14) 6 x 50 Swim
Set interval for 10-15 sec rest.
15) 4 x 25 count; 4 x 25 build; 4 x 25 fast
16) 300 Swim, choice.
Monday, Jan 3
1) 100 Swim
2) 75 Swim/25 Catch-Up
3) 50 Swim/50 Glide 3
4) 25 Swim/75 3R-3-3L
~Stop. Get lane together. Put on fins.~
~From now on. Stop and regroup after each 100.~
5) 50 Chg 6 / 50 Chg 6 with 3 strokes / 50 Chg 3 / 50 Chg 3 with 3 strokes
6) 75 Catch-up / 25 Swim
7) 50 “L” Drill Backstroke/ 50 Swim Back
8) 25 *** Pull w/ dolphin K / 75 Swim Free
~Keep fins on. Stop after each part.~
9) 100 Swim, choice
10) 300 Kick
11) 300 Pull. Fins off.
12) 300 Swim with paddles
13) 100 Free/100 non free/100 Free
Continuous for 300.
14) 6 x 50 Swim
Set interval for 10-15 sec rest.
15) 4 x 25 count; 4 x 25 build; 4 x 25 fast
16) 300 Swim, choice.