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 25, Meter Pool
Warm-Up (900)
300 Swim, 75 free/25 non
~ Go to deep end~ (200)
Line up on wall. Leave space to kick ***. Hold on to wall, kick *** vertically.
With knees against the wall, your kick will self-correct.
Vertical *** kick. Hands can assist or be held up. Keep kick narrow.
~Back to the shallow end. Try kicking *** on back – knees do not come out of water.
Fins on
50 *** pull with noodle / flutter kick. Keep pull in front of chest.
50 as 25 *** pull with flutter kick; 25 br pull with fly kick.
Fins off
50 Pull stop Kick stop. Head down between outstretched arms at end of pull.
200 Pull free
100 Swim free
100 Pull, choice
Main (1400)
(150-250)
Lanes 4-5: 5 x 50. Lane 6-7: 4 x 50. Lane 8: 3 x 50.
Odds are free on: :55, 1:00, 1:05, 1:10, 1:30
Evens are choice on: 1:00, 1:10, 1:15, 1:20, 1:45
(150-300)
Lanes 4-5: 6 x 50, Lane 6: 5 x 50, Lane 7: 4 x 50, Lane 8: 3 x 50
Pull free
(150-300)
Kick. Odds free with board; evens choice.
I’ll start each lane. 6,6,5,4,3
(150-250)
Lanes 4-5: 5 x 50. Lane 6-7: 4 x 50. Lane 8: 3 x 50.
Odds are free on: :55, 1:00, 1:05, 1:10, 1:30
Evens are choice on: 1:00, 1:10, 1:15, 1:20, 1:45
(300)
3 x 100 #1 choice, #2 free, #3 choice
1:55, 2:05, 2:15, 2:30, 3:00
Wednesday, May 25, Meter Pool
Warm-Up (900)
300 Swim, 75 free/25 non
~ Go to deep end~ (200)
Line up on wall. Leave space to kick ***. Hold on to wall, kick *** vertically.
With knees against the wall, your kick will self-correct.
Vertical *** kick. Hands can assist or be held up. Keep kick narrow.
~Back to the shallow end. Try kicking *** on back – knees do not come out of water.
Fins on
50 *** pull with noodle / flutter kick. Keep pull in front of chest.
50 as 25 *** pull with flutter kick; 25 br pull with fly kick.
Fins off
50 Pull stop Kick stop. Head down between outstretched arms at end of pull.
200 Pull free
100 Swim free
100 Pull, choice
Main (1400)
(150-250)
Lanes 4-5: 5 x 50. Lane 6-7: 4 x 50. Lane 8: 3 x 50.
Odds are free on: :55, 1:00, 1:05, 1:10, 1:30
Evens are choice on: 1:00, 1:10, 1:15, 1:20, 1:45
(150-300)
Lanes 4-5: 6 x 50, Lane 6: 5 x 50, Lane 7: 4 x 50, Lane 8: 3 x 50
Pull free
(150-300)
Kick. Odds free with board; evens choice.
I’ll start each lane. 6,6,5,4,3
(150-250)
Lanes 4-5: 5 x 50. Lane 6-7: 4 x 50. Lane 8: 3 x 50.
Odds are free on: :55, 1:00, 1:05, 1:10, 1:30
Evens are choice on: 1:00, 1:10, 1:15, 1:20, 1:45
(300)
3 x 100 #1 choice, #2 free, #3 choice
1:55, 2:05, 2:15, 2:30, 3:00
