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 27, Yard Pool
Warm-Up (1200)
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.
200 Swim as 50 choice/50 free
Main (1200-1800)
Back, Fly or Free
100 as 2 x 50 (25 one arm only/25 swim).
100 as 2 x 50 descend
200 as 2 x 100
*** or Free
***: 2 x 50 (25 1P/2K and 25 2P/1K); Free: 2 x 50 (25 full c.u./25 swim)
2 x 50 descend
2 x 100
IM or Free
2 x 50 IM: Drill fly/back and ***/free; Free: Fingertip drag with wide semicircle recovery
2 x 50 descend
2 x 100
200 Pull. Build from recovery to moderate.
2 x 100 Pull. Descend.
200 Swim, choice, moderate.
Cool-Down (100-200)
Swim easy, choice.
Monday, June 27, Yard Pool
Warm-Up (1200)
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.
200 Swim as 50 choice/50 free
Main (1200-1800)
Back, Fly or Free
100 as 2 x 50 (25 one arm only/25 swim).
100 as 2 x 50 descend
200 as 2 x 100
*** or Free
***: 2 x 50 (25 1P/2K and 25 2P/1K); Free: 2 x 50 (25 full c.u./25 swim)
2 x 50 descend
2 x 100
IM or Free
2 x 50 IM: Drill fly/back and ***/free; Free: Fingertip drag with wide semicircle recovery
2 x 50 descend
2 x 100
200 Pull. Build from recovery to moderate.
2 x 100 Pull. Descend.
200 Swim, choice, moderate.
Cool-Down (100-200)
Swim easy, choice.