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.
Wednesday, Feb 9
Everybody did sprinting today and it went well. The broken 100 was good, even the distance swimmers liked it.
Warm-Up (600 - 1200)
200 Swim (Lane 8 go 100 of each)
200 Pull
200 Kick
200 D/S by 25
~Get lane together~
2 x 200 Swim, descend. Those going to meet: 2 x 100 descend, freestyle (this is w.u.)
On 3:15, 3:40, 4:10 for 200s. On 2:30, 3:00 for 100s
Main (1200)
200 as 8 x 25 Count strokes. IM order/2 of each. Can sub free.
200 moderate swim. Keep stroke count low. Choice (IM is good).
300 as 12 x 25. (1) Fly Kick w/ brd; (2)-(3) Fly w/ underwater recovery;
(4) butter-flutter. Take at least 2 strokes fly, breathe, 2 more strokes; (5) – (12) Choice, fast
300 easy swim. Count strokes on 1st 25 of each 100
100 Broken 100. Three groups. 1st grp on :30; 2nd grp on :40; 3rd grp on 50
100 moderate swim.
If time, another round of 4 x 25.
Cool-Down (100-200)
(2-4) x 50 Drill/Swim
Wednesday, Feb 9
Everybody did sprinting today and it went well. The broken 100 was good, even the distance swimmers liked it.
Warm-Up (600 - 1200)
200 Swim (Lane 8 go 100 of each)
200 Pull
200 Kick
200 D/S by 25
~Get lane together~
2 x 200 Swim, descend. Those going to meet: 2 x 100 descend, freestyle (this is w.u.)
On 3:15, 3:40, 4:10 for 200s. On 2:30, 3:00 for 100s
Main (1200)
200 as 8 x 25 Count strokes. IM order/2 of each. Can sub free.
200 moderate swim. Keep stroke count low. Choice (IM is good).
300 as 12 x 25. (1) Fly Kick w/ brd; (2)-(3) Fly w/ underwater recovery;
(4) butter-flutter. Take at least 2 strokes fly, breathe, 2 more strokes; (5) – (12) Choice, fast
300 easy swim. Count strokes on 1st 25 of each 100
100 Broken 100. Three groups. 1st grp on :30; 2nd grp on :40; 3rd grp on 50
100 moderate swim.
If time, another round of 4 x 25.
Cool-Down (100-200)
(2-4) x 50 Drill/Swim
