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 16, Yard Pool
This is a combination of the morning workout from Mon and Wed.
Warm-Up (600-700)
200-300 Swim
~Everyone stop together. Put on fins.~
200 Review drills (all free): 50 K on side / 50 chg 6 / 50 chg 6 with 3 strokes / 50 chg 3 with 3
~Fins off ~
200 (4 x 50); (1) finger tip drag (2) 25 swim/25 catch-up (3) almost c.u.
Main1 (350)
~fins on, all backstroke~
100 (25 swim/25 K on side) x 2
50 (25 swim/25 chg 6)
50 (25 swim/25 chg 6 with 3)
50 (25 swim/25 chg 3 with 3)
100 ( 2 x 25 “L” drill, 50 swim)
Main2 (1400)
200 choice, count strokes. Be prepared to tell # of strokes per length.
200 alternate 25 FT drag/25 swim, free
200 swim, aerobic, distance pace, moderate effort, choice
200 pull
200 with fins. Alternate 50 c.u./50 swim.
200 swim, aerobic, distance pace, moderate effort, choice
200 descend each 50, choice but all one stroke
Cool-Down (250)
5 x 50. Easy, steady pace.
Wednesday, Feb 16, Yard Pool
This is a combination of the morning workout from Mon and Wed.
Warm-Up (600-700)
200-300 Swim
~Everyone stop together. Put on fins.~
200 Review drills (all free): 50 K on side / 50 chg 6 / 50 chg 6 with 3 strokes / 50 chg 3 with 3
~Fins off ~
200 (4 x 50); (1) finger tip drag (2) 25 swim/25 catch-up (3) almost c.u.
Main1 (350)
~fins on, all backstroke~
100 (25 swim/25 K on side) x 2
50 (25 swim/25 chg 6)
50 (25 swim/25 chg 6 with 3)
50 (25 swim/25 chg 3 with 3)
100 ( 2 x 25 “L” drill, 50 swim)
Main2 (1400)
200 choice, count strokes. Be prepared to tell # of strokes per length.
200 alternate 25 FT drag/25 swim, free
200 swim, aerobic, distance pace, moderate effort, choice
200 pull
200 with fins. Alternate 50 c.u./50 swim.
200 swim, aerobic, distance pace, moderate effort, choice
200 descend each 50, choice but all one stroke
Cool-Down (250)
5 x 50. Easy, steady pace.
