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 24
Warm-Up (1100)
200-300 Swim, choice
100 free as 50 catch-up/50 swim
200 as 4 x 50. 1st 50: almost catch-up. 2nd and 3rd 50: roll into extension, hold extension as opposite hand passes hip and returns to almost catch-up. Last 50 swim w/ same extension.
I’ll start each lane so I can make comments/suggestions.
~Fins on (optional)~
100 backstroke as 50 kick (arms extended, move hips) / 50 change 6 (show hips)
100 as 2 x 50 backstroke. 1st 50: chg 3 (roll to show hips); 2nd 50 swim w/ rotation.
~Fins off~
300 Pull as 50 back (rotate hips) / 100 free / 50 back / 100 free
Main (1400)
4 x 50 kick freestyle (board optional, fins optional) on :55-1:00, 1:00-1:05, 1:10, 1:15, 1:20, 2:0
6 x 50 pull freestyle on :50, :55, 1:00, 1:10, 1:15
3 x 100 swim freestyle on 1:30, 1:40, 1:45,1:50, 2:15
2 x 50 kick backstroke. Same interval as kicking free.
4 x 50 backstroke swim (fins optional). If absolutely necessary, can go back/free.
3 x 100 swim, choice on 1:40,1:50, 1:55, 2:10.
Cool-Down
6 x 50 easy (d/s and swim)
Monday, Jan 24
Warm-Up (1100)
200-300 Swim, choice
100 free as 50 catch-up/50 swim
200 as 4 x 50. 1st 50: almost catch-up. 2nd and 3rd 50: roll into extension, hold extension as opposite hand passes hip and returns to almost catch-up. Last 50 swim w/ same extension.
I’ll start each lane so I can make comments/suggestions.
~Fins on (optional)~
100 backstroke as 50 kick (arms extended, move hips) / 50 change 6 (show hips)
100 as 2 x 50 backstroke. 1st 50: chg 3 (roll to show hips); 2nd 50 swim w/ rotation.
~Fins off~
300 Pull as 50 back (rotate hips) / 100 free / 50 back / 100 free
Main (1400)
4 x 50 kick freestyle (board optional, fins optional) on :55-1:00, 1:00-1:05, 1:10, 1:15, 1:20, 2:0
6 x 50 pull freestyle on :50, :55, 1:00, 1:10, 1:15
3 x 100 swim freestyle on 1:30, 1:40, 1:45,1:50, 2:15
2 x 50 kick backstroke. Same interval as kicking free.
4 x 50 backstroke swim (fins optional). If absolutely necessary, can go back/free.
3 x 100 swim, choice on 1:40,1:50, 1:55, 2:10.
Cool-Down
6 x 50 easy (d/s and swim)
