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, Jan 6
Warm-Up (1000)
300 Swim, choice
100 2 x 25 + 1 x 50 Free with 2-3 count glide
Fins ok
100 2 x 50 Kick (25 fly/25 free) with board
100 2 x 50 Kick back
Fins off
100 2 x 25 + 1 x 50 *** kick
50 2 x 25 swim *** with noodle under armpits; can hold head up; thinking about pull only
50 2 x 25 underwater pull-out (streamline 3; pull with dolphin Kick, glide 2; kick to surface)
50 2x 25 *** w/ pull-out; 2-3 count glide; try dive with extension and glide
150 3 x 50 (25 back/25 ***)
Main (1400)
Establish pace and hold that pace.
400 (2 x 200); first one is choice, second one is free. Long and strong.
600 (6 x 100 – 2 swim/2 pull/2 swim)
400 (2 x 200; first one swim, second one pull)
Cool-Down (100-500)
(2-10) x 50 (25 build/25 easy), choice
Friday, Jan 6
Warm-Up (1000)
300 Swim, choice
100 2 x 25 + 1 x 50 Free with 2-3 count glide
Fins ok
100 2 x 50 Kick (25 fly/25 free) with board
100 2 x 50 Kick back
Fins off
100 2 x 25 + 1 x 50 *** kick
50 2 x 25 swim *** with noodle under armpits; can hold head up; thinking about pull only
50 2 x 25 underwater pull-out (streamline 3; pull with dolphin Kick, glide 2; kick to surface)
50 2x 25 *** w/ pull-out; 2-3 count glide; try dive with extension and glide
150 3 x 50 (25 back/25 ***)
Main (1400)
Establish pace and hold that pace.
400 (2 x 200); first one is choice, second one is free. Long and strong.
600 (6 x 100 – 2 swim/2 pull/2 swim)
400 (2 x 200; first one swim, second one pull)
Cool-Down (100-500)
(2-10) x 50 (25 build/25 easy), choice