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.
Friday, June 10, Meter Pool
Warm-Up (1000)
400 Swim (75 free/25 non-free or drill)
300 Pull. Think about extending your arm as you move your hips.
200 Backstroke SDK (Streamlined Dolphin Kick):
Fins ok for part 1:
50 Push off underwater, dolphin kick on stomach, underwater as far as you can, easy to wall
50 Push off underwater, dolphin kick on back, underwater as far as you can, easy to wall
Fins off for part 2:
Repeat 2 x 50 from above w/o fins.
100 Swim (25 free/25 back) SDK off each wall. Experiment with how far.
Main 1 (500)
100 (2 x 50) on 1:00, 1:10, 1:20, 1:30, 1:50.
~Rest 20-30~
100 (2 x 50) on :55, 1:05, 1:15, 1:25, 1:45
~Rest 20-30~
100 (2 x 50) on :50, 1:00, 1:10, 1:20, 1:40
~Rest 20-30~
100 (2 x 50) on :45, :55, 1:05, 1:15, 1:35)
~Rest 20-30~
100 (2 x 50). Stop long enough to get your split.
Flip Turns with Noodle
1. Hold ends of noodle, do somersault in middle of pool. Do not use your hands.
2. Kick with noodle in front, do somersault in middle of pool. Then try at wall.
3. Kick with noodle in back, do somersault at wall.
4. Kick with hands back, no noodle, do turn at wall.
More next time.
Main 2 (500)
Pacing. Rest 15-20 seconds between each part.
25 moderate pace.
50 at same pace.
75 same pace.
100 same pace.
~Rest 20-30~
100 same pace.
150 same pace.
Cool-Down (100-500)
Pull
Friday, June 10, Meter Pool
Warm-Up (1000)
400 Swim (75 free/25 non-free or drill)
300 Pull. Think about extending your arm as you move your hips.
200 Backstroke SDK (Streamlined Dolphin Kick):
Fins ok for part 1:
50 Push off underwater, dolphin kick on stomach, underwater as far as you can, easy to wall
50 Push off underwater, dolphin kick on back, underwater as far as you can, easy to wall
Fins off for part 2:
Repeat 2 x 50 from above w/o fins.
100 Swim (25 free/25 back) SDK off each wall. Experiment with how far.
Main 1 (500)
100 (2 x 50) on 1:00, 1:10, 1:20, 1:30, 1:50.
~Rest 20-30~
100 (2 x 50) on :55, 1:05, 1:15, 1:25, 1:45
~Rest 20-30~
100 (2 x 50) on :50, 1:00, 1:10, 1:20, 1:40
~Rest 20-30~
100 (2 x 50) on :45, :55, 1:05, 1:15, 1:35)
~Rest 20-30~
100 (2 x 50). Stop long enough to get your split.
Flip Turns with Noodle
1. Hold ends of noodle, do somersault in middle of pool. Do not use your hands.
2. Kick with noodle in front, do somersault in middle of pool. Then try at wall.
3. Kick with noodle in back, do somersault at wall.
4. Kick with hands back, no noodle, do turn at wall.
More next time.
Main 2 (500)
Pacing. Rest 15-20 seconds between each part.
25 moderate pace.
50 at same pace.
75 same pace.
100 same pace.
~Rest 20-30~
100 same pace.
150 same pace.
Cool-Down (100-500)
Pull
