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.
Mon, Nov 21
Warm-Up (1000-1500)
300-500 Swim each 100: 50 free + 25 No free + 25 catch-up
200-300 (8-12) x 25, rest 5-10 sec. Odds free – almost c.u.; Evens – back w/ hip rotation
400-600 Free as (8-12) x 50 Pull with 10 – 15 sec rest
1 – 6 focus on hip rotation breathe and long extension with glide or 1-4
7 – 12 wear paddles – long & strong or 1-4
100 Easy swim, 50 non-free/50 choice
Main (1050-1350)
300-500 as(3- 5) x 100 25 Back + 75 Free
~Fins on~
200-300 Kick (50 kick on back + 50 Kick with brd-fly or free)
100 Fly drills. 50 4 rt/4 lft + 50 3 rt, 1 full, 3 lft, 1 full
200 Swim with fins. Mix it up. At least 75 fly or back.
50 Breaststroke pull. 25 with fly kick/25 with free kick
~Fins off~
200 Swim. Mix in some breaststroke.
Mon, Nov 21
Warm-Up (1000-1500)
300-500 Swim each 100: 50 free + 25 No free + 25 catch-up
200-300 (8-12) x 25, rest 5-10 sec. Odds free – almost c.u.; Evens – back w/ hip rotation
400-600 Free as (8-12) x 50 Pull with 10 – 15 sec rest
1 – 6 focus on hip rotation breathe and long extension with glide or 1-4
7 – 12 wear paddles – long & strong or 1-4
100 Easy swim, 50 non-free/50 choice
Main (1050-1350)
300-500 as(3- 5) x 100 25 Back + 75 Free
~Fins on~
200-300 Kick (50 kick on back + 50 Kick with brd-fly or free)
100 Fly drills. 50 4 rt/4 lft + 50 3 rt, 1 full, 3 lft, 1 full
200 Swim with fins. Mix it up. At least 75 fly or back.
50 Breaststroke pull. 25 with fly kick/25 with free kick
~Fins off~
200 Swim. Mix in some breaststroke.