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 20
Warm-Up (1200)
200-300 Swim, choice. On free, think about ¾ c.u.
100 Free. 25 full c.u., 50 ¾ c.u., 25 full c.u.
300-400 Pull (3-4) x 100. ¾ c.u. Rest 15 sec. Gradually get faster while holding stroke.
~Fins on~
200 Kick, choice.
50 one-arm free w/ board.
50 Backstroke Kick. Arms out in streamline, turn hips 3 on each side. Get the feel of hip
movement w/o shoulder movement.
50 one-arm back. Bring shoulder out before recovery.
50 back swim.
Main1 (1200)
200 as 8 x 25. Each 25, one thing to think about: 1-head pos and breathing, 2- wide entry &
recovery, 3-elbows up, 4- narrow kick, 5- short pull, 6-c.u., 7-8 perfect stroke, ¾ c.u. execpt
breath.
4 x 100 free: 1:30, 1:35, 1:45, 1:55, 2:05, 3:30
50 easy.
4 x 25 build, choice. Rest 5-10.
4 x 75 free, free/non/free. Rest 15.
50 easy
4 x 25 build
Main2 (300)
Pull 2 x 100, 2 x 50
Cool-Down (100-200)
Easy swim
Monday, June 20
Warm-Up (1200)
200-300 Swim, choice. On free, think about ¾ c.u.
100 Free. 25 full c.u., 50 ¾ c.u., 25 full c.u.
300-400 Pull (3-4) x 100. ¾ c.u. Rest 15 sec. Gradually get faster while holding stroke.
~Fins on~
200 Kick, choice.
50 one-arm free w/ board.
50 Backstroke Kick. Arms out in streamline, turn hips 3 on each side. Get the feel of hip
movement w/o shoulder movement.
50 one-arm back. Bring shoulder out before recovery.
50 back swim.
Main1 (1200)
200 as 8 x 25. Each 25, one thing to think about: 1-head pos and breathing, 2- wide entry &
recovery, 3-elbows up, 4- narrow kick, 5- short pull, 6-c.u., 7-8 perfect stroke, ¾ c.u. execpt
breath.
4 x 100 free: 1:30, 1:35, 1:45, 1:55, 2:05, 3:30
50 easy.
4 x 25 build, choice. Rest 5-10.
4 x 75 free, free/non/free. Rest 15.
50 easy
4 x 25 build
Main2 (300)
Pull 2 x 100, 2 x 50
Cool-Down (100-200)
Easy swim
