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, March 9
Warm-Up (900)
100 Swim Free
100 Count strokes. Decrease # each length. Free.
100 (25 c.u. / 25 almost c.u.)
100 Count strokes. Keep each length at minimum #.
~Pick a stroke for next 4 x 50~
50 Swim
50 Count strokes
50 Drill (Free, Back, or Fly: 4 rt only/4 left only; ***: Br pull with fly kick)
50 Count strokes
~Choice~
200-300 (4-6) x 50 Pull. Mix it up. Count strokes. Rest 10-15
Main (1500-1700)
3 x 50 free (Ride the Glide – Extend and Bend – Rock and Roll) *Kerry O’Brien’s terms
(3-5) x 50 free on interval for 15 sec rest.
(3-4) x 50 free on interval for
Wednesday, March 9
Warm-Up (900)
100 Swim Free
100 Count strokes. Decrease # each length. Free.
100 (25 c.u. / 25 almost c.u.)
100 Count strokes. Keep each length at minimum #.
~Pick a stroke for next 4 x 50~
50 Swim
50 Count strokes
50 Drill (Free, Back, or Fly: 4 rt only/4 left only; ***: Br pull with fly kick)
50 Count strokes
~Choice~
200-300 (4-6) x 50 Pull. Mix it up. Count strokes. Rest 10-15
Main (1500-1700)
3 x 50 free (Ride the Glide – Extend and Bend – Rock and Roll) *Kerry O’Brien’s terms
(3-5) x 50 free on interval for 15 sec rest.
(3-4) x 50 free on interval for