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 13
Warm-Up (1000)
200-300 Swim, choice
100 Free swim. Think about wide entry (V).
400 (10 x 50)
#1: Head up (water polo) for ½ of each length; head down for 2nd ½ . Watch hands.
#3: Swim. Start from “superman position.” Wide entry.
#4-5: Catch-up, hands wide, count 1-2 with both hands extended.
#6: Almost c.u.
#7-8: Almost c.u. with full c.u. as you breathe.
200 Swim, choice.
Main 1 (900)
3 x 100 free. (50 full c.u./50 swim)
3 x 100 free (25 full c.u. / 25 almost c.u.) x 2
3 x 100 free (almost c.u.)
Main 2 (600)
200 (100 pull with paddles/100 swim with paddles). Think about your wrist.
200 (100 pull / 100 swim)
200 as 8 x 25
Monday, June 13
Warm-Up (1000)
200-300 Swim, choice
100 Free swim. Think about wide entry (V).
400 (10 x 50)
#1: Head up (water polo) for ½ of each length; head down for 2nd ½ . Watch hands.
#3: Swim. Start from “superman position.” Wide entry.
#4-5: Catch-up, hands wide, count 1-2 with both hands extended.
#6: Almost c.u.
#7-8: Almost c.u. with full c.u. as you breathe.
200 Swim, choice.
Main 1 (900)
3 x 100 free. (50 full c.u./50 swim)
3 x 100 free (25 full c.u. / 25 almost c.u.) x 2
3 x 100 free (almost c.u.)
Main 2 (600)
200 (100 pull with paddles/100 swim with paddles). Think about your wrist.
200 (100 pull / 100 swim)
200 as 8 x 25
