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.
I didn't coach from Dec 21 until Jan 4. The pool was closed for extended holidays. When it was open, I was out of town.
Wednesday, Jan 4
After some breaks in our practice schedule, I decided to do a yardage workout today. The workout is divided into 4 x 1000 meter sets. Each 1000 set is a 400,300,200,100. Each lane worked their way through. The fastest lane actually got in 4000 in an hour. The next 2 lanes got in 3000. The other two were 2400 (they called themselves the “disabled lane”; one was swimming with a cast) and 2000 for the 80+ year olds.
FIRST TIME
400 Swim
300 Drill/Swim (50 catch-up/50 swim)
200 Swim (3/4 catch-up)
100 Swim, choice
SECOND TIME
400 Pull
300 Swim with “toys.” Continuous, just stop to change equipment.
100 swim with fins; 100 swim w/ fins and paddles; 100 swim with paddles
200 Swim, choice
100 Count strokes on each 25, choice.
THIRD TIME
400 Drill/Swim. Fins are okay. 50 change 6/50 swim; 50 change 3 with 3 strokes/50 swim;
50 change 3/50 swim; 50 change 3 with 3 strokes/50 swim.
“Change 6” is to kick 6 kicks on your side, then change to the other side.
“Change 6 with 3 strokes” is to kick 6 kicks on your side, them take 3 arm strokes as you
change to the other side.
“Change 3” follows the same pattern with 3 kicks on each side.
300 as 50 Kick/50 Swim
200 Pull
100 Swim, glide 2 (emphasize a long glide)
FOURTH TIME
400 Pull/Swim; alternate 100 pull (no paddles) and 100 swim.
300 Stop after each 100 just long enough to get your time; descend each 100.
200 25 drill/25 swim, choice
100 Swim, choice
I didn't coach from Dec 21 until Jan 4. The pool was closed for extended holidays. When it was open, I was out of town.
Wednesday, Jan 4
After some breaks in our practice schedule, I decided to do a yardage workout today. The workout is divided into 4 x 1000 meter sets. Each 1000 set is a 400,300,200,100. Each lane worked their way through. The fastest lane actually got in 4000 in an hour. The next 2 lanes got in 3000. The other two were 2400 (they called themselves the “disabled lane”; one was swimming with a cast) and 2000 for the 80+ year olds.
FIRST TIME
400 Swim
300 Drill/Swim (50 catch-up/50 swim)
200 Swim (3/4 catch-up)
100 Swim, choice
SECOND TIME
400 Pull
300 Swim with “toys.” Continuous, just stop to change equipment.
100 swim with fins; 100 swim w/ fins and paddles; 100 swim with paddles
200 Swim, choice
100 Count strokes on each 25, choice.
THIRD TIME
400 Drill/Swim. Fins are okay. 50 change 6/50 swim; 50 change 3 with 3 strokes/50 swim;
50 change 3/50 swim; 50 change 3 with 3 strokes/50 swim.
“Change 6” is to kick 6 kicks on your side, then change to the other side.
“Change 6 with 3 strokes” is to kick 6 kicks on your side, them take 3 arm strokes as you
change to the other side.
“Change 3” follows the same pattern with 3 kicks on each side.
300 as 50 Kick/50 Swim
200 Pull
100 Swim, glide 2 (emphasize a long glide)
FOURTH TIME
400 Pull/Swim; alternate 100 pull (no paddles) and 100 swim.
300 Stop after each 100 just long enough to get your time; descend each 100.
200 25 drill/25 swim, choice
100 Swim, choice
