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.
Wed, June 22
Warm-Up (1300)
▪10 x 50. Make sure last person gets 10 sec rest. #1-2 swim, #3 four rt only/four left only, #4 swim, #5 full catch-up (keep kick small), #6 swim, #7 25 full c.u./25 swim, #8-10 choice
▪4 x 100. Go on 4th touch.
#1 pull with paddles, #2 swim with paddles, #3 pull w/o paddles, #4 swim w/o paddles
▪100 free with wide fingertip drag (semi-circle). Think about extension of arm.
▪Fins okay. 4 x 75. Rest 10-15. (25 kick free or fly with brd/25 swim (choice)/25 back kick)
Main (1200)
Ln 4-5: 3 x (1 x 50 fast; 3 x 100; 1 x 50 easy)
Ln 6-7: 3 x (1 x 50 fast; 2 x 100; 1 x 50 easy)
Ln 8: 3 x (2 x 25 fast; 1 x 50 fast; 1 x 50 easy)
Cool-Down (100-300)
Easy pull
Wed, June 22
Warm-Up (1300)
▪10 x 50. Make sure last person gets 10 sec rest. #1-2 swim, #3 four rt only/four left only, #4 swim, #5 full catch-up (keep kick small), #6 swim, #7 25 full c.u./25 swim, #8-10 choice
▪4 x 100. Go on 4th touch.
#1 pull with paddles, #2 swim with paddles, #3 pull w/o paddles, #4 swim w/o paddles
▪100 free with wide fingertip drag (semi-circle). Think about extension of arm.
▪Fins okay. 4 x 75. Rest 10-15. (25 kick free or fly with brd/25 swim (choice)/25 back kick)
Main (1200)
Ln 4-5: 3 x (1 x 50 fast; 3 x 100; 1 x 50 easy)
Ln 6-7: 3 x (1 x 50 fast; 2 x 100; 1 x 50 easy)
Ln 8: 3 x (2 x 25 fast; 1 x 50 fast; 1 x 50 easy)
Cool-Down (100-300)
Easy pull
