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, Sept 28
Warm-Up (1000)
200 Swim, choice
200-400 Pull as (1-2) x 200
~Fins okay~
200 (4 x 25 kick free –dolphin underwater, than side or front for rest). Repeat backstroke.
100 Swim with fins – back, free or fly
100 Swim, 25 non-free/25 free
Main (900-1200)
Lanes 4,5,6
I’ll start each lane:
300 Swim, get time
200 Swim, get time
100 Swim, get time
OR
Lanes 7,8
4 x 50 same stroke, get time, rest 10-15 seconds
200 choice, get time
Everyone:
~fins okay~
4 x 50 Drill/Swim, choice. Rest no more than 10 sec.
100-200 as 25 drill/25 swim
~fins off~
2 x 25 on :35, :40, :45, :50, :55
~rest another minute~
1 x 50 get time, try to get some speed
~rest another minute~
100 choice, fast
Cool-Down (100-200)
Easy swim
Wednesday, Sept 28
Warm-Up (1000)
200 Swim, choice
200-400 Pull as (1-2) x 200
~Fins okay~
200 (4 x 25 kick free –dolphin underwater, than side or front for rest). Repeat backstroke.
100 Swim with fins – back, free or fly
100 Swim, 25 non-free/25 free
Main (900-1200)
Lanes 4,5,6
I’ll start each lane:
300 Swim, get time
200 Swim, get time
100 Swim, get time
OR
Lanes 7,8
4 x 50 same stroke, get time, rest 10-15 seconds
200 choice, get time
Everyone:
~fins okay~
4 x 50 Drill/Swim, choice. Rest no more than 10 sec.
100-200 as 25 drill/25 swim
~fins off~
2 x 25 on :35, :40, :45, :50, :55
~rest another minute~
1 x 50 get time, try to get some speed
~rest another minute~
100 choice, fast
Cool-Down (100-200)
Easy swim