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, October 17
Warm-Up (1125)
200 Swim, choice. Everyone stop together.
~Give out sheet on Streamline Turns ~
200 Swim, choice. All turns should be streamlined!
300 as 4 x 75 (swim, drill, swim). Choice.
300 as 4 x (Kick, drill, swim). Fins okay.
125 as 5 x 25 with “perfect” push-off. #1,2 free (almost c.u.), #3-5 choice. End at other end.
Main (1225-1625)
200 as 4 x 50, choice. May start from blocks, wall, or in the water. Streamline start!
400 as 4 x 100 choice.
25 Sprint.
400-600 (2-3) x 200 Pull on 3:00, 3: 30, 4:00, 4:30, 5:00
~Fins on~
200-400 as (2-4) x 100 (25 kick/50 swim/25 kick). Can use a kickboard.
On 1:45, 2:05, 2:15, 2:30, 3:00
Cool-Down (100)
Easy swim.
Monday, October 17
Warm-Up (1125)
200 Swim, choice. Everyone stop together.
~Give out sheet on Streamline Turns ~
200 Swim, choice. All turns should be streamlined!
300 as 4 x 75 (swim, drill, swim). Choice.
300 as 4 x (Kick, drill, swim). Fins okay.
125 as 5 x 25 with “perfect” push-off. #1,2 free (almost c.u.), #3-5 choice. End at other end.
Main (1225-1625)
200 as 4 x 50, choice. May start from blocks, wall, or in the water. Streamline start!
400 as 4 x 100 choice.
25 Sprint.
400-600 (2-3) x 200 Pull on 3:00, 3: 30, 4:00, 4:30, 5:00
~Fins on~
200-400 as (2-4) x 100 (25 kick/50 swim/25 kick). Can use a kickboard.
On 1:45, 2:05, 2:15, 2:30, 3:00
Cool-Down (100)
Easy swim.