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.
Wed, Nov 23
Warm-Up (900-1100)
100-200 Swim
100-200 Pull
Freestyle drills (500)
50 one arm. Count strokes for each 25 (different arm)
50 4 right/4 left
50 3 rt/3/3lft/3
50 catch-up
50 almost catch-up
~Fins on~
50 Kick free on side. One side for each 25. Narrow kick, tense your abs.
50 Chg 6
50 Chg 6 with 3 strokes
~Fins off~
50 Chg 3 with 3 strokes
50 Free. Perfect stroke.
200 25 drill/25 swim (back or free)
Main 1 (800-1200)
2 x 100 moderate pace for distance. On: 1:40, 1:55, 2:10, 2:15, 2:50 (20 sec rest). Free.
200 Same pace as 100s. Free.
Rest
Separate lanes for non-free.
Same as above or…
2 x 100 choice. On 2:20 or 2:30, 3:15. Same stroke for both 100s
200 Choice. Can be free or any stroke.
Rest
One more time with 2 x 100 and 200.
Main 2 (150-300)
150-300 (3 x 50 descend) x 2 (if time). On :55, 1:05, 1:10, 1:20, 1:50
Cool-Down (100-200)
100-200 Pull. Long and strong.
Wed, Nov 23
Warm-Up (900-1100)
100-200 Swim
100-200 Pull
Freestyle drills (500)
50 one arm. Count strokes for each 25 (different arm)
50 4 right/4 left
50 3 rt/3/3lft/3
50 catch-up
50 almost catch-up
~Fins on~
50 Kick free on side. One side for each 25. Narrow kick, tense your abs.
50 Chg 6
50 Chg 6 with 3 strokes
~Fins off~
50 Chg 3 with 3 strokes
50 Free. Perfect stroke.
200 25 drill/25 swim (back or free)
Main 1 (800-1200)
2 x 100 moderate pace for distance. On: 1:40, 1:55, 2:10, 2:15, 2:50 (20 sec rest). Free.
200 Same pace as 100s. Free.
Rest
Separate lanes for non-free.
Same as above or…
2 x 100 choice. On 2:20 or 2:30, 3:15. Same stroke for both 100s
200 Choice. Can be free or any stroke.
Rest
One more time with 2 x 100 and 200.
Main 2 (150-300)
150-300 (3 x 50 descend) x 2 (if time). On :55, 1:05, 1:10, 1:20, 1:50
Cool-Down (100-200)
100-200 Pull. Long and strong.
