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.
Friday, Nov 18
This was a very successful workout - a lot of variety. For swimmers who hate to swim any distance, I encouraged them to figure out some kind of interval to use or to mix up strokes.
Warm-Up (1000)
200 (50 full c.u./50 swim/50 almost c.u./50 swim)
100 Free, glide 2 (extend and glide)
~Fins on~
100 Kick (50 free with board/50 back)
100 Kick (25 fly with board/25 on fly on back/25 on front with hands extended/25 with board
100 One-arm fly (25 5 rt/5 lft, 25 4 rt/1 full/4 lft/1 full) x 2
100 Swim (50 back/50 free)
~Fins off~
100 Pull free, almost c.u. (no paddles)
200 Pull, paddles optional
Main (900-1300)
100 Swim, non-free. On 2:00, 2:15, 2:30, 2:30, 3:00
50 Swim, easy.
~Rest 1 min~
200 Free, on 3:00, 3:30, 4:00, 4:20, ?
50 Swim, easy
15 minute swim for distance. I will try to keep count. Estimate distance when bell rings.
(Starting to work toward One Hour Swim in Jan)
Ln 4 ≥900; Ln 5≥800; Ln 6≥750; Ln 7≥600; Ln 8≥500
Cool-Down (100-400)
(2-4) x 50 Drill/Swim, choice
Friday, Nov 18
This was a very successful workout - a lot of variety. For swimmers who hate to swim any distance, I encouraged them to figure out some kind of interval to use or to mix up strokes.
Warm-Up (1000)
200 (50 full c.u./50 swim/50 almost c.u./50 swim)
100 Free, glide 2 (extend and glide)
~Fins on~
100 Kick (50 free with board/50 back)
100 Kick (25 fly with board/25 on fly on back/25 on front with hands extended/25 with board
100 One-arm fly (25 5 rt/5 lft, 25 4 rt/1 full/4 lft/1 full) x 2
100 Swim (50 back/50 free)
~Fins off~
100 Pull free, almost c.u. (no paddles)
200 Pull, paddles optional
Main (900-1300)
100 Swim, non-free. On 2:00, 2:15, 2:30, 2:30, 3:00
50 Swim, easy.
~Rest 1 min~
200 Free, on 3:00, 3:30, 4:00, 4:20, ?
50 Swim, easy
15 minute swim for distance. I will try to keep count. Estimate distance when bell rings.
(Starting to work toward One Hour Swim in Jan)
Ln 4 ≥900; Ln 5≥800; Ln 6≥750; Ln 7≥600; Ln 8≥500
Cool-Down (100-400)
(2-4) x 50 Drill/Swim, choice
