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, June 8, Meter Pool
Warm-Up (800-1000)
100-300 Swim. Everyone end together.
400-500 (8-10) x 50. 3 x (#1 25 Kick/25 Swim, #2 Kick, #3 Swim). #10 Kick.
200 catch-up drill.
50 c.u. touch hands.
50 c.u. hands at shoulder width, count 2 kicks with both arms extended before stroking.
Repeat
Main 1 (800 or 1200)
300 Swim/Pull Free
300 Pull/Swim faster than above. Do the slower first, pull or swim. Faster second.
Choice here:
200 Swim/Pull
200 Pull/Swim
OR
Work on underwater back kick
Practice off a start. Then I’ll time you 1/2 way swimming and just kicking underwater.
On this one, at least 25 is non-free
100 Swim/Pull
100 Pull/Swim
Main 2 (200-400)
(4-8) x 50 #1 Kick ½ way of each length, #2 Pull ½ way of each length, #3 Sprint,
#4 Easy, choice. Repeat if time.
Cool-Down (100-300)
Easy swim
Wednesday, June 8, Meter Pool
Warm-Up (800-1000)
100-300 Swim. Everyone end together.
400-500 (8-10) x 50. 3 x (#1 25 Kick/25 Swim, #2 Kick, #3 Swim). #10 Kick.
200 catch-up drill.
50 c.u. touch hands.
50 c.u. hands at shoulder width, count 2 kicks with both arms extended before stroking.
Repeat
Main 1 (800 or 1200)
300 Swim/Pull Free
300 Pull/Swim faster than above. Do the slower first, pull or swim. Faster second.
Choice here:
200 Swim/Pull
200 Pull/Swim
OR
Work on underwater back kick
Practice off a start. Then I’ll time you 1/2 way swimming and just kicking underwater.
On this one, at least 25 is non-free
100 Swim/Pull
100 Pull/Swim
Main 2 (200-400)
(4-8) x 50 #1 Kick ½ way of each length, #2 Pull ½ way of each length, #3 Sprint,
#4 Easy, choice. Repeat if time.
Cool-Down (100-300)
Easy swim