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, June 6, Meter Pool
Warm-Up (1200)
200 free swim
100 free drill: left only, right only, 4 rt/4 lft, 3 rt/3/3lft
100 free swim
~fins on~
100 back drill: chg 6, chg 6 w/3, 3 rt/3lft, 3 rt/3/3lft
100 back swim
100 fly drill: rt arm only, left arm only, 3 rt/3lft, 3 rt/3/3ft
As arm enters the water, chest and head go down, hips come up, kick down here
100 *** drill: 50 pull with noodle – fly, free or *** kick, 25 pull w/ fly K, 25 pull w/ fr K
~fins off~
To deep end – kick by wall (feet behind knees), vertical kick ***
50 swim ***: 25 pull stop kick stop, 25 swim with glide
Vertical kick fly; vertical fly – go to bottom with arms above your head, pull fly to bring yourself to the surface
Swim to shallow end
100 IM drill (fly, bk, fr 3r/3l, *** 2 kicks with 1 pull)
100 IM swim (can butter/flutter)
Main (1400)
400 free swim, no buoy (100 with fins, 100 with fins and paddles, 100 with paddles, 100 swim)
300 (50 drill non-free/ 50 swim non-free / 50 swim free) x 2
200 swim, choice
200 kick, choice
300 pull (75 free/25 non-free) no paddles
Monday, June 6, Meter Pool
Warm-Up (1200)
200 free swim
100 free drill: left only, right only, 4 rt/4 lft, 3 rt/3/3lft
100 free swim
~fins on~
100 back drill: chg 6, chg 6 w/3, 3 rt/3lft, 3 rt/3/3lft
100 back swim
100 fly drill: rt arm only, left arm only, 3 rt/3lft, 3 rt/3/3ft
As arm enters the water, chest and head go down, hips come up, kick down here
100 *** drill: 50 pull with noodle – fly, free or *** kick, 25 pull w/ fly K, 25 pull w/ fr K
~fins off~
To deep end – kick by wall (feet behind knees), vertical kick ***
50 swim ***: 25 pull stop kick stop, 25 swim with glide
Vertical kick fly; vertical fly – go to bottom with arms above your head, pull fly to bring yourself to the surface
Swim to shallow end
100 IM drill (fly, bk, fr 3r/3l, *** 2 kicks with 1 pull)
100 IM swim (can butter/flutter)
Main (1400)
400 free swim, no buoy (100 with fins, 100 with fins and paddles, 100 with paddles, 100 swim)
300 (50 drill non-free/ 50 swim non-free / 50 swim free) x 2
200 swim, choice
200 kick, choice
300 pull (75 free/25 non-free) no paddles
