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.
Wednesday, Aug 24
Warm-Up (1100)
200-300 Swim
200-300 Pull
4 x 25 Kick/swim with fins.
#1-2 dolphin on stomach as far as possible. Finish 25 fly or free. If free, transition to fr K.
#3-4 dolphin on back as far as possible. Transition to bk kick, swim back rest of 25.
8 x 50 #1-2 free, long stroke; #3-4 back; #5-6 *** or *** pull w/ dolphin and fins;
#7-8 choice
Main (1200)
5 x 100 free on interval to allow time for equip. changes
#1 swim (no toys)
#2 swim w/ paddles
#3 swim w/ paddles and fins
#4 swim w/ fins
#5 swim (no toys)
200 free. Slow to moderate, long stroke, must glide.
100 choice, “perfect” stroke
4 x 100 pull on interval for 10-15 sec rest
Cool-Down (100-200)
Easy swim
Wednesday, Aug 24
Warm-Up (1100)
200-300 Swim
200-300 Pull
4 x 25 Kick/swim with fins.
#1-2 dolphin on stomach as far as possible. Finish 25 fly or free. If free, transition to fr K.
#3-4 dolphin on back as far as possible. Transition to bk kick, swim back rest of 25.
8 x 50 #1-2 free, long stroke; #3-4 back; #5-6 *** or *** pull w/ dolphin and fins;
#7-8 choice
Main (1200)
5 x 100 free on interval to allow time for equip. changes
#1 swim (no toys)
#2 swim w/ paddles
#3 swim w/ paddles and fins
#4 swim w/ fins
#5 swim (no toys)
200 free. Slow to moderate, long stroke, must glide.
100 choice, “perfect” stroke
4 x 100 pull on interval for 10-15 sec rest
Cool-Down (100-200)
Easy swim