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 17, Meter Pool
Warm-Up (1000)
200-300 Swim. Push off, at least 4-5 dolphin kicks underwater, swim rest of each length.
200 Free. (50 full c.u., 50 almost c.u.,) x 2
Flip turn practice w/ noodle.
Step 1: Noodle in front. Tuck tightly and do a somersault inside the noodle. Do not use your hand. Use abs to do flip.
Step 2: Noodle in back; arms are straight and elbows locked. Kick to wall flip.
Next try this with 2 buoys (weightless hands).
100 Free. Almost c.u. with flip turns.
Fins on.
100 kick: 1st 50 back. 2nd 50 back, free w/ board, fly w/ board.
50 back swim, hands enter in wide “V” at 10 and 2 on clock. Little finger enters first, but hand should be facing down, not sideways. Roll hips, but little rotation from shoulders.
100 kick – as above
50 back swim, with or without fins
Fins off.
100 free: 50 one arm with kickboard, 50 swim
Main (1500)
300-500 as (6-10) x 50 #1 25 full c.u./25 almost c.u. ; #2-3 Almost c.u. descend
#4 25 free/25 back; # 5 back. Repeat.
200 Pull, free. Almost c.u.
200-400 (2 x 50 choice, 1 x 100 choice) x 2
200 Pull, free. Almost c.u.
200 as 8 x 25. Each 25, one thing to think about: 1-head pos and breathing, 2- wide entry, 3-elbows up, 4- narrow kick, 5- short pull, 6- perfect stroke, 7- back entry pos, 8-bk
Cool-Down (100-200)
Easy swim or pull
Friday, June 17, Meter Pool
Warm-Up (1000)
200-300 Swim. Push off, at least 4-5 dolphin kicks underwater, swim rest of each length.
200 Free. (50 full c.u., 50 almost c.u.,) x 2
Flip turn practice w/ noodle.
Step 1: Noodle in front. Tuck tightly and do a somersault inside the noodle. Do not use your hand. Use abs to do flip.
Step 2: Noodle in back; arms are straight and elbows locked. Kick to wall flip.
Next try this with 2 buoys (weightless hands).
100 Free. Almost c.u. with flip turns.
Fins on.
100 kick: 1st 50 back. 2nd 50 back, free w/ board, fly w/ board.
50 back swim, hands enter in wide “V” at 10 and 2 on clock. Little finger enters first, but hand should be facing down, not sideways. Roll hips, but little rotation from shoulders.
100 kick – as above
50 back swim, with or without fins
Fins off.
100 free: 50 one arm with kickboard, 50 swim
Main (1500)
300-500 as (6-10) x 50 #1 25 full c.u./25 almost c.u. ; #2-3 Almost c.u. descend
#4 25 free/25 back; # 5 back. Repeat.
200 Pull, free. Almost c.u.
200-400 (2 x 50 choice, 1 x 100 choice) x 2
200 Pull, free. Almost c.u.
200 as 8 x 25. Each 25, one thing to think about: 1-head pos and breathing, 2- wide entry, 3-elbows up, 4- narrow kick, 5- short pull, 6- perfect stroke, 7- back entry pos, 8-bk
Cool-Down (100-200)
Easy swim or pull
