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.
Note: I use the expression full catch-up or full c.u. to indicate a modernized catch up. Instead of touching your hands, causing a cross over, we now put in hand a shoulder width. Count 1,2 in superman position before starting other hand.
Wednesday, July 20
Warm-Up (900-1200)
100 Swim free.
100 ½ of each 25 is full c.u., swim rest of each 25
200 Swim Free
100 Swim, choice (can be free)
100 ½ of each 25 is one arm, swim rest, change arm for each 25 (fly, bk, fr).
*** – 1st 25 ½ with fly kick, 2nd 25 ½ with free kick
100 Swim, choice
200 Pull as 75 free/25 non
300 as 4 x 75. 25 build/25 fast/25 easy. Can mix up strokes
Main (1000-1300)
200 8 x 25 on :40, :45, :50, :55. Work on 200 non-free or 400 free pace.
200 2 x 50 on 1:30. Non-free try to hit pace on first one.
400 free or 200 non-free for time
200-300 Pull, build
200 4 x 50 drill/swim
Note: I use the expression full catch-up or full c.u. to indicate a modernized catch up. Instead of touching your hands, causing a cross over, we now put in hand a shoulder width. Count 1,2 in superman position before starting other hand.
Wednesday, July 20
Warm-Up (900-1200)
100 Swim free.
100 ½ of each 25 is full c.u., swim rest of each 25
200 Swim Free
100 Swim, choice (can be free)
100 ½ of each 25 is one arm, swim rest, change arm for each 25 (fly, bk, fr).
*** – 1st 25 ½ with fly kick, 2nd 25 ½ with free kick
100 Swim, choice
200 Pull as 75 free/25 non
300 as 4 x 75. 25 build/25 fast/25 easy. Can mix up strokes
Main (1000-1300)
200 8 x 25 on :40, :45, :50, :55. Work on 200 non-free or 400 free pace.
200 2 x 50 on 1:30. Non-free try to hit pace on first one.
400 free or 200 non-free for time
200-300 Pull, build
200 4 x 50 drill/swim
