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 24
Warm-Up (1100)
200-300 Swim
200-300 Pull
200-300 50 Kick/50 Swim
100 Free – review technique. 1st 25: start from Superman position, wide entry
2nd 25: ½ head out / ½ swim
3rd 25: full c.u.
4th 25: almost c.u.
Stand up, show box position. Float with arms in this position (elbows up, hand and forearm vertical), hand/arm to surface, back to vertical. This is movement for ***/fly.
Stand on first line, breaststroke pull into wall. Keep hands in front of nose.
Split into 2 groups: Open water swimmers and pool only swimmers.
Open Water: swim 50, 3-abreast
Pool: Start in middle of pool, swim 50 with good flip turns.
Main1 (800)
50 backstroke – hand out with thumb first, arm straight, hand in little finger first (palm down),
bend elbow (keep close to side), never let fingers point down. Roll hips as hand enters.
(2-3) x 50 free
50 breaststroke – short pull, squeeze elbows, you must glide, pull hips down to kick
(2-3) x 50 free
100 easy. 25 ***/25 free/25 back/25 free
(4-6) x 50. Alternate 50 choice/50 free
Main2 (500)
200 free pull or 150 pull as 2 (50 free/25 non)
~Fins on~
2 x 100 IM (fly is 3 rt/3lft, can add full if you want; back swim; *** with flutter kick)
100 choice
Cool-Down (100)
Easy swim
Friday, June 24
Warm-Up (1100)
200-300 Swim
200-300 Pull
200-300 50 Kick/50 Swim
100 Free – review technique. 1st 25: start from Superman position, wide entry
2nd 25: ½ head out / ½ swim
3rd 25: full c.u.
4th 25: almost c.u.
Stand up, show box position. Float with arms in this position (elbows up, hand and forearm vertical), hand/arm to surface, back to vertical. This is movement for ***/fly.
Stand on first line, breaststroke pull into wall. Keep hands in front of nose.
Split into 2 groups: Open water swimmers and pool only swimmers.
Open Water: swim 50, 3-abreast
Pool: Start in middle of pool, swim 50 with good flip turns.
Main1 (800)
50 backstroke – hand out with thumb first, arm straight, hand in little finger first (palm down),
bend elbow (keep close to side), never let fingers point down. Roll hips as hand enters.
(2-3) x 50 free
50 breaststroke – short pull, squeeze elbows, you must glide, pull hips down to kick
(2-3) x 50 free
100 easy. 25 ***/25 free/25 back/25 free
(4-6) x 50. Alternate 50 choice/50 free
Main2 (500)
200 free pull or 150 pull as 2 (50 free/25 non)
~Fins on~
2 x 100 IM (fly is 3 rt/3lft, can add full if you want; back swim; *** with flutter kick)
100 choice
Cool-Down (100)
Easy swim
