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 15
Warm-up (800)
•100-200 free. Think of wide “V” entry.
•100 free as 50 full catch-up/50 almost catch-up. Don’t rush it. Reason for full c.u. is to get into position for high elbow catch. Remember to do full c.u. when you breathe.
•50 free. Think about extending arm, but don’t roll shoulders too far and rest on extended arm.
•50 free. 25 with long pull/25 with short pull.
•50 backstroke. Think about pull – hand flat or fingers down. To do this, must have arm wide and hips rotated a little. Press down, bend elbow and bring it in (about 6 in from side). Fingers down and then sideways, never up.
•50 back kick, toes touching.
•100 free kick with board, toes touching.
•100 pull free with paddles; think about wrist.
•100 pull free w/o paddles; think about wrist.
Main
•Distance swimmers
Broken 1500:
300 warm-up, set pace. On 5:00, 6:00, 7:00, 8:00
3 x 200 build each 200 on 3:15, 4:00, 4:30, 5:30
3 x 100 maintain pace as you get tired. On 1:35, 1:50, 2:05, 2:30
3 x 100 descend
•Stroke swimmers
750 as 3 x (3 x 50 descend + 100 fast)
250 as (50 fast, 2 x 25 build, 50 fast, 2 x 25 build, 50 fast).
Cool-Down (100-300)
100-300 Pull
Wednesday, June 15
Warm-up (800)
•100-200 free. Think of wide “V” entry.
•100 free as 50 full catch-up/50 almost catch-up. Don’t rush it. Reason for full c.u. is to get into position for high elbow catch. Remember to do full c.u. when you breathe.
•50 free. Think about extending arm, but don’t roll shoulders too far and rest on extended arm.
•50 free. 25 with long pull/25 with short pull.
•50 backstroke. Think about pull – hand flat or fingers down. To do this, must have arm wide and hips rotated a little. Press down, bend elbow and bring it in (about 6 in from side). Fingers down and then sideways, never up.
•50 back kick, toes touching.
•100 free kick with board, toes touching.
•100 pull free with paddles; think about wrist.
•100 pull free w/o paddles; think about wrist.
Main
•Distance swimmers
Broken 1500:
300 warm-up, set pace. On 5:00, 6:00, 7:00, 8:00
3 x 200 build each 200 on 3:15, 4:00, 4:30, 5:30
3 x 100 maintain pace as you get tired. On 1:35, 1:50, 2:05, 2:30
3 x 100 descend
•Stroke swimmers
750 as 3 x (3 x 50 descend + 100 fast)
250 as (50 fast, 2 x 25 build, 50 fast, 2 x 25 build, 50 fast).
Cool-Down (100-300)
100-300 Pull
