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.
Thursday, Aug 25
This is similar to yesterday's workout. I wrote this workout for Tues and forgot to take it to the pool. I tried to remember and came up with Tuesday's workout. I liked it and went ahead and did this one the next day. There is enough variation that swimmers who were there both days still liked it.
Warm-Up (1000)
400 (100 swim/50 full c.u./100 swim/50 4R-4L/100 swim)
200 Pull
8 x 50 #1-2 fingertip drag; #3-4 long stroke with glide; #5-6 build choice; #7-8 count choice
Main (1400)
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 dlophin on back as far as possible. Transition to bk kick, swim back rest of 25.
100 swim with fins. Fly, free, or back. Dolphin kick off each wall.
100 swim w/o fins. Same as above.
8 x 50 on 1:00, 1:10, 1:20, 1:30, 1:50. Mix it up, dolphin off walls. Fly, bk, fr.
5 x (25 non-free/75 free)
#1 swim (no toys)
#2 swim w/ paddles
#3 swim w/ paddles and fins
#4 swim w/ fins
#5 swim (no toys)
Kick 100 *** or 150 with fins. Use board except for back.
2 x 50 (***, ***/free, or *** pull with fly kick and fins)
Cool-Down (100)
4 x 25
Thursday, Aug 25
This is similar to yesterday's workout. I wrote this workout for Tues and forgot to take it to the pool. I tried to remember and came up with Tuesday's workout. I liked it and went ahead and did this one the next day. There is enough variation that swimmers who were there both days still liked it.
Warm-Up (1000)
400 (100 swim/50 full c.u./100 swim/50 4R-4L/100 swim)
200 Pull
8 x 50 #1-2 fingertip drag; #3-4 long stroke with glide; #5-6 build choice; #7-8 count choice
Main (1400)
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 dlophin on back as far as possible. Transition to bk kick, swim back rest of 25.
100 swim with fins. Fly, free, or back. Dolphin kick off each wall.
100 swim w/o fins. Same as above.
8 x 50 on 1:00, 1:10, 1:20, 1:30, 1:50. Mix it up, dolphin off walls. Fly, bk, fr.
5 x (25 non-free/75 free)
#1 swim (no toys)
#2 swim w/ paddles
#3 swim w/ paddles and fins
#4 swim w/ fins
#5 swim (no toys)
Kick 100 *** or 150 with fins. Use board except for back.
2 x 50 (***, ***/free, or *** pull with fly kick and fins)
Cool-Down (100)
4 x 25
