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, Nov 14
Our local meet was Nov 5. I am doing more stroke work for next few weeks and gearing up for the One hour Swim in January.
Warm-Up (1000)
100-200 Swim
Everybody stop.
200 Work on glide.
*Demo difference in “placing” your hand/arm in water and “throwing” the arm with some
energy, which forces you into extending and gliding.
*50 think about glide
*50 full catch-up, slowly
*2 x 50 swim with wide entry, good extension, glide
Everybody get paddles out.
100 Pull with paddles.
Big switch. Everyone take off your paddles and try someone else’s. Must be a different kind.
100 50 Pull with new paddles. Switch again and pull 50.
Fins on.
50 free change 6. Slowly.
50 free change 6 with 3 strokes. Slowly.
50 back change 6
50 back chg 6 with 3.
200 25 drill/25 swim. Choice of strokes and choice of drills.
Main (1000-1200)
250 (5 x 50 back: 2 kick, 1 pull, 2 swim)
300 (6 x 50 free: 2 Kick, 2 pull, 2 swim)
250 (5 x 50 ***: 2 Kick, 1 pull, 2 swim) OR let me help you with breaststroke.
200-400 Swim back or free. Emphasis on good stroke, not speed.
Cool-Down (100-300)
2 x 25 count strokes back
2 x 25 count strokes ***
2 x 25 count strokes fly or free
2 x 25 count strokes free
100 (all one stroke) count strokes
Monday, Nov 14
Our local meet was Nov 5. I am doing more stroke work for next few weeks and gearing up for the One hour Swim in January.
Warm-Up (1000)
100-200 Swim
Everybody stop.
200 Work on glide.
*Demo difference in “placing” your hand/arm in water and “throwing” the arm with some
energy, which forces you into extending and gliding.
*50 think about glide
*50 full catch-up, slowly
*2 x 50 swim with wide entry, good extension, glide
Everybody get paddles out.
100 Pull with paddles.
Big switch. Everyone take off your paddles and try someone else’s. Must be a different kind.
100 50 Pull with new paddles. Switch again and pull 50.
Fins on.
50 free change 6. Slowly.
50 free change 6 with 3 strokes. Slowly.
50 back change 6
50 back chg 6 with 3.
200 25 drill/25 swim. Choice of strokes and choice of drills.
Main (1000-1200)
250 (5 x 50 back: 2 kick, 1 pull, 2 swim)
300 (6 x 50 free: 2 Kick, 2 pull, 2 swim)
250 (5 x 50 ***: 2 Kick, 1 pull, 2 swim) OR let me help you with breaststroke.
200-400 Swim back or free. Emphasis on good stroke, not speed.
Cool-Down (100-300)
2 x 25 count strokes back
2 x 25 count strokes ***
2 x 25 count strokes fly or free
2 x 25 count strokes free
100 (all one stroke) count strokes
