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.
Wednesday, Dec 21
Our pool will be closed on Friday so this is the last workout before Christmas.
I could not get the graphics to show up when I copied the workout.
On the twelfth day of Christmas your true love (aka coach) gave to you …
12 Drummers Drumming. 12 lengths or (300) Free for warm-up.
11 Pipers Piping. 11 x 50 (550)
3 – pull, no paddles
2 – pull (25 left only/25 right only) with paddles 4 – drill/swim, choice
2 – swim, choice
10 Lords a Leaping. 10 x 25 Swim. Rest 10-15 sec (250)
~Fins off after #2
#1-2 *** #7-8 Free
#3-4 Back #9-10 Choice
#5-6 Fly or Butter-flutter
9 Ladies Waiting. Fins ok. 9 x 50 continuous (50 k/50 d/50s) x 3 (450)
8 Maids a Milking. 8 x 25 (200)
8 x 25 on :35, :40, :45, :45, :55 Choice.
#1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend
7 Swans a Swimming. Fins on. 7 x 50 Kick on 1:00, 1:10, 1:20, 2:00 (350)
6 Geese a Laying. 6 lengths (150) easy swim, choice.
5 Golden Rings. 5 x 50 Quality. On :55, 1:05, 1:15, 1:20, 1:45 (250)
4 Calling Birds. 1 x 100 Good effort.
3 French Hens. 150 (50 free/50 non/50 free).
2 Turtle Doves. 50 free almost catch-up.
And a Partridge in a Pear Tree. 1 x 50 choice, “perfect stroke.”
Total: 2850
Wednesday, Dec 21
Our pool will be closed on Friday so this is the last workout before Christmas.
I could not get the graphics to show up when I copied the workout.
On the twelfth day of Christmas your true love (aka coach) gave to you …
12 Drummers Drumming. 12 lengths or (300) Free for warm-up.
11 Pipers Piping. 11 x 50 (550)
3 – pull, no paddles
2 – pull (25 left only/25 right only) with paddles 4 – drill/swim, choice
2 – swim, choice
10 Lords a Leaping. 10 x 25 Swim. Rest 10-15 sec (250)
~Fins off after #2
#1-2 *** #7-8 Free
#3-4 Back #9-10 Choice
#5-6 Fly or Butter-flutter
9 Ladies Waiting. Fins ok. 9 x 50 continuous (50 k/50 d/50s) x 3 (450)
8 Maids a Milking. 8 x 25 (200)
8 x 25 on :35, :40, :45, :45, :55 Choice.
#1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend
7 Swans a Swimming. Fins on. 7 x 50 Kick on 1:00, 1:10, 1:20, 2:00 (350)
6 Geese a Laying. 6 lengths (150) easy swim, choice.
5 Golden Rings. 5 x 50 Quality. On :55, 1:05, 1:15, 1:20, 1:45 (250)
4 Calling Birds. 1 x 100 Good effort.
3 French Hens. 150 (50 free/50 non/50 free).
2 Turtle Doves. 50 free almost catch-up.
And a Partridge in a Pear Tree. 1 x 50 choice, “perfect stroke.”
Total: 2850
