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.
Monday, Oct 10
Warm-Up (1200)
300 Free (100 Swim/50 Catch-Up) x 2
~Paddles on; no buoy~
200 Free (25 rt arm only/25 lft arm only/50 swim) x 2
~Paddles off~
100 Free swim
~Fins on~
100 Fly drill (lay on stomach, arms extended – keep elbows up and pull both arms str back);
25 fly with underwater recovery (kick 2-3 with arms extended, head down/butt up;
pull fly straight back and breath; head down as you finish pull; kick and bring hands
up under your body; extend arms and start over; remember 2 kicks
100 Fly (25 rt arm only; 25 left only; 25 3 rt-3 lft; 25 butter/flutter – at least 3 strokes)
100 Back Kick
100 Back (25 3rt only-3 lft only/25 swim) x 2
100 Back swim (50 with fins/50 without fins)
100 Swim choice
Main (1200-1400)
400 (100 swim/200 pull/100 swim), choice
~Fins on~
400 (100 swim/100 kick) x 2, choice
~Fins off~
200-300 Swim (200 if non-free; 300 if free). Keep stroke long and use hips!
200-300 (50 pull/50 swim, no paddles)
Cool-Down (200)
200 swim (50 hard/50 easy/50 moderate/50 easy)
Monday, Oct 10
Warm-Up (1200)
300 Free (100 Swim/50 Catch-Up) x 2
~Paddles on; no buoy~
200 Free (25 rt arm only/25 lft arm only/50 swim) x 2
~Paddles off~
100 Free swim
~Fins on~
100 Fly drill (lay on stomach, arms extended – keep elbows up and pull both arms str back);
25 fly with underwater recovery (kick 2-3 with arms extended, head down/butt up;
pull fly straight back and breath; head down as you finish pull; kick and bring hands
up under your body; extend arms and start over; remember 2 kicks
100 Fly (25 rt arm only; 25 left only; 25 3 rt-3 lft; 25 butter/flutter – at least 3 strokes)
100 Back Kick
100 Back (25 3rt only-3 lft only/25 swim) x 2
100 Back swim (50 with fins/50 without fins)
100 Swim choice
Main (1200-1400)
400 (100 swim/200 pull/100 swim), choice
~Fins on~
400 (100 swim/100 kick) x 2, choice
~Fins off~
200-300 Swim (200 if non-free; 300 if free). Keep stroke long and use hips!
200-300 (50 pull/50 swim, no paddles)
Cool-Down (200)
200 swim (50 hard/50 easy/50 moderate/50 easy)
