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.
Monday, May 23, Yard Pool
Warm-Up (1000)
400 Swim 150 free / 50 choice / 150 free / 50 choice
100 Swim 4 x 25 with eyes closed. Adjust stroke.
100 Pull free without paddles
100 Swim free
100 Pull free with paddles
100 Swim free with paddles
100 Swim free
Drill Set (150)
Pull *** over lane line as demo
50 Pull *** ½ way, add kick. Rest at 25 as needed.
Underwater pull out: glide 3, pull to hips and glide 2, kick to surface and glide 1. Swim
50 Swim ***.
Backstroke
25 Push off with arms extended, kick 6-8 times. Check body position.
25 Repeat and swim 25. Think: head position, roll to side and pull on side. Fingertips never up.
Main Set (1600)
100 count strokes (free or 50 free/50 non)
200 swim, long stroke (free or alternate non/fr by 50)
300 pull, keep it long
300 swim (free or alt non/fr)
200 as 25 rt arm only / 25 swim / 25 left only / 25 swim / 50 4rt-4lft / 50 swim
100 swim, good effort
100 drill/swim, recovery
150-300 (3 x 50 descend) x 2
Cool-Down (50-100)
Easy swim
Monday, May 23, Yard Pool
Warm-Up (1000)
400 Swim 150 free / 50 choice / 150 free / 50 choice
100 Swim 4 x 25 with eyes closed. Adjust stroke.
100 Pull free without paddles
100 Swim free
100 Pull free with paddles
100 Swim free with paddles
100 Swim free
Drill Set (150)
Pull *** over lane line as demo
50 Pull *** ½ way, add kick. Rest at 25 as needed.
Underwater pull out: glide 3, pull to hips and glide 2, kick to surface and glide 1. Swim
50 Swim ***.
Backstroke
25 Push off with arms extended, kick 6-8 times. Check body position.
25 Repeat and swim 25. Think: head position, roll to side and pull on side. Fingertips never up.
Main Set (1600)
100 count strokes (free or 50 free/50 non)
200 swim, long stroke (free or alternate non/fr by 50)
300 pull, keep it long
300 swim (free or alt non/fr)
200 as 25 rt arm only / 25 swim / 25 left only / 25 swim / 50 4rt-4lft / 50 swim
100 swim, good effort
100 drill/swim, recovery
150-300 (3 x 50 descend) x 2
Cool-Down (50-100)
Easy swim
