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.
Friday, April 1
Warm-Up (800)
Swim 200 free
Swim 100 choice
Pull 100 free without paddles
Swim 100 free
Pull 100 free with paddles
Swim 100 free with paddles
Swim 100 free
Drill Set (200)
50 (practice breaststroke pullout; pull hands to side and glide; think 3-2-1)
~fins on~
100 butterfly kick (2 x 25 w/ brd; 25 on front underwater as far as you can; 25 on back under…)
Timing of the kicks (2) and breathing: modification of the breaststroke pullout – fly with underwater recovery.
a. Pull out to shoulder width, elbows up. Pull wide until hands are at hips, recovery underwater.
b. Breathe at “Y”, when hands are ready to pull back; duck head and follow head underwater, kick; bring arms up underwater (under body), kick again.
c. 50 Try a few times, then try 2 x 25
d. 50 butter/flutter 2 x 25
e. 50 (25 3 rt/3 lft, then 25 3R-1-3L-1)
Main Set (1200-1600)
100 count strokes (free or 50 free/50 non)
200 swim, long stroke (free or alternate non/fr)
300 pull, keep it long
300 swim (free or alt non/fr)
200 50 kick/50 swim, choice
100 swim, good effort
100 drill/swim, recovery
150-300 (3 x 50 descend) x 2
Cool-Down (50-100)
Easy swim
Friday, April 1
Warm-Up (800)
Swim 200 free
Swim 100 choice
Pull 100 free without paddles
Swim 100 free
Pull 100 free with paddles
Swim 100 free with paddles
Swim 100 free
Drill Set (200)
50 (practice breaststroke pullout; pull hands to side and glide; think 3-2-1)
~fins on~
100 butterfly kick (2 x 25 w/ brd; 25 on front underwater as far as you can; 25 on back under…)
Timing of the kicks (2) and breathing: modification of the breaststroke pullout – fly with underwater recovery.
a. Pull out to shoulder width, elbows up. Pull wide until hands are at hips, recovery underwater.
b. Breathe at “Y”, when hands are ready to pull back; duck head and follow head underwater, kick; bring arms up underwater (under body), kick again.
c. 50 Try a few times, then try 2 x 25
d. 50 butter/flutter 2 x 25
e. 50 (25 3 rt/3 lft, then 25 3R-1-3L-1)
Main Set (1200-1600)
100 count strokes (free or 50 free/50 non)
200 swim, long stroke (free or alternate non/fr)
300 pull, keep it long
300 swim (free or alt non/fr)
200 50 kick/50 swim, choice
100 swim, good effort
100 drill/swim, recovery
150-300 (3 x 50 descend) x 2
Cool-Down (50-100)
Easy swim
