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.
Wed, Apr 6
Warm-Up (800-1000)
200 Swim
200 Free drill (50 of each: K on side / chg 6 / chg 6 with 3 / swim)
100 Fly drill (25 fly with underwater recovery/ 25 rt only / 25 lft only / 25 underwater recovery)
200 Back drill (same as free)
100 *** drill (25 pull with 1 fly kick per stroke / 25 pull w/ fr kick / 25 1 pull, 2 kicks /
25 pull with 2 fly kicks then 2 *** kicks)
200 Swim
Main (1200-1400)
Figuring out your pull
4 x 25 swim free, count strokes ( or two free, 2 choice)
4 x 25 swim free with paddles, count
4 x 25 pull free, w/ paddles, count
4 x 25 pull free, no paddles, count strokes
200 (1 x 50 of each, count: swim, swim w/ paddles, pull w/ paddles, pull w/o paddles)
Be sure to get your time on each 100 (50):
Lanes 4-6:
2 x 100 Pull, with paddles
2 x 100 Swim, with paddles
2 x 100 Pull w/o paddles
2 x 100 swim w/o paddles
Intervals: 1:40, 1:50, 2:05
Lanes 7-8:
3 x 50 of each above (2 are free, 1 is choice)
Intervals: 1:30, 1:50
Cool-Down (200)
4 x 50 Drill/Swim
Wed, Apr 6
Warm-Up (800-1000)
200 Swim
200 Free drill (50 of each: K on side / chg 6 / chg 6 with 3 / swim)
100 Fly drill (25 fly with underwater recovery/ 25 rt only / 25 lft only / 25 underwater recovery)
200 Back drill (same as free)
100 *** drill (25 pull with 1 fly kick per stroke / 25 pull w/ fr kick / 25 1 pull, 2 kicks /
25 pull with 2 fly kicks then 2 *** kicks)
200 Swim
Main (1200-1400)
Figuring out your pull
4 x 25 swim free, count strokes ( or two free, 2 choice)
4 x 25 swim free with paddles, count
4 x 25 pull free, w/ paddles, count
4 x 25 pull free, no paddles, count strokes
200 (1 x 50 of each, count: swim, swim w/ paddles, pull w/ paddles, pull w/o paddles)
Be sure to get your time on each 100 (50):
Lanes 4-6:
2 x 100 Pull, with paddles
2 x 100 Swim, with paddles
2 x 100 Pull w/o paddles
2 x 100 swim w/o paddles
Intervals: 1:40, 1:50, 2:05
Lanes 7-8:
3 x 50 of each above (2 are free, 1 is choice)
Intervals: 1:30, 1:50
Cool-Down (200)
4 x 50 Drill/Swim
