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, May 11
Warm-Up (1100)
*200-400 (75 free swim / 25 non-free or 25 chg 3 with 3 strokes). No fins.
~Fins on~
*Freestyle Drills (200)
50 Kick on side, free. Left arm extended on 1st 25, then right extended on 2nd. Face in the water.
50 Change 8. Do not count kicks until you are on your side.
50 Change 6 with 3 strokes
50 Swim as if doing change 2. I want to see you on your side.
*Backstroke Drill (200)
Repeat same drill as above. On kicks, face is out of the water.
* Butterfly drills (150)
50 Kick with board
50 4 right/4 left arm
50 Swim or butter/flutter (3 stroke minimum)
*Breaststroke drills (100)
25 *** arms with free kick / 25 free swim
~Take off fins~
50 *** swim with 3 count glide.
50 Swim, choice
Main (1600)
200-400 (8, 6, 4) x 50 freestyle
200 (4 x 50) backstroke (if you need to, you may use fins)
200 (4 x 50) (breaststroke, 25 ***/25 free, or all free)
200-400 (8,6,4) x 50 free
200 (4 x 50) (butterfly, 25 fly/25 free, or all free)
200 (4 x 50 choice)
Wednesday, May 11
Warm-Up (1100)
*200-400 (75 free swim / 25 non-free or 25 chg 3 with 3 strokes). No fins.
~Fins on~
*Freestyle Drills (200)
50 Kick on side, free. Left arm extended on 1st 25, then right extended on 2nd. Face in the water.
50 Change 8. Do not count kicks until you are on your side.
50 Change 6 with 3 strokes
50 Swim as if doing change 2. I want to see you on your side.
*Backstroke Drill (200)
Repeat same drill as above. On kicks, face is out of the water.
* Butterfly drills (150)
50 Kick with board
50 4 right/4 left arm
50 Swim or butter/flutter (3 stroke minimum)
*Breaststroke drills (100)
25 *** arms with free kick / 25 free swim
~Take off fins~
50 *** swim with 3 count glide.
50 Swim, choice
Main (1600)
200-400 (8, 6, 4) x 50 freestyle
200 (4 x 50) backstroke (if you need to, you may use fins)
200 (4 x 50) (breaststroke, 25 ***/25 free, or all free)
200-400 (8,6,4) x 50 free
200 (4 x 50) (butterfly, 25 fly/25 free, or all free)
200 (4 x 50 choice)
