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, July 22
Warm-Up (1200)
Keep going on each part until I stop you or you reach the distance.
600 (100 Swim / 25 full c.u. / 100 swim / 25 FT drag / 100 swim / 25 4R-4L / 100 swim /
25 glide 2 / 100 swim)
300 (2 x 50 K / 2 x 100 K). Rest 10 sec
300 Pull, build
Stroke Work 1, fly (200)
Fins on:
25 (4 kicks / 1 R arm). Push chest down and hips up as hand enters.
25 (4 kicks/ 1 L arm)
25 3R-3L
25 3R-1-3L-1
Fins off:
25 3R-3L
25 3R-1-3L-1
50 Butter/flutter (Swim fly as long as it is correct, then switch to free)
Main 1 (400)
200 Pull, choice
200 Swim, choice
Stroke Work 2, back (300)
25K on back w/ hands at side
25 K with hands extended, streamline
50 Chg 3 with 3, use hips
100-200 (2-4) x 50 (25 back/25 free)
Main 2 (100-500)
(2-10) x 50, choice on :55, 1:05, 1:15, 1:20, 1:50
Friday, July 22
Warm-Up (1200)
Keep going on each part until I stop you or you reach the distance.
600 (100 Swim / 25 full c.u. / 100 swim / 25 FT drag / 100 swim / 25 4R-4L / 100 swim /
25 glide 2 / 100 swim)
300 (2 x 50 K / 2 x 100 K). Rest 10 sec
300 Pull, build
Stroke Work 1, fly (200)
Fins on:
25 (4 kicks / 1 R arm). Push chest down and hips up as hand enters.
25 (4 kicks/ 1 L arm)
25 3R-3L
25 3R-1-3L-1
Fins off:
25 3R-3L
25 3R-1-3L-1
50 Butter/flutter (Swim fly as long as it is correct, then switch to free)
Main 1 (400)
200 Pull, choice
200 Swim, choice
Stroke Work 2, back (300)
25K on back w/ hands at side
25 K with hands extended, streamline
50 Chg 3 with 3, use hips
100-200 (2-4) x 50 (25 back/25 free)
Main 2 (100-500)
(2-10) x 50, choice on :55, 1:05, 1:15, 1:20, 1:50