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.
Monday, Feb 6
Warm-Up (1100)
300 (50 swim/25 drill) x 4
300 (6 x 50, drill/swim). Rest 10-15
300 Pull (100, 2 x 50, 4 x 25). Rest 10.
~ Fins on ~
200 (4 x 50 swim with fins.) Push yourself. Be sure to kick!!!
Main (900-1400)
300-600 (3-6) x 100 , choice. If free, try for even pace or descend. If mixing free and non-free,
work the non-free, free should be long and strong (not slow).
300 (3 x 50 descend) x 2 on 1:00, 1:10, 1:15, 1:20, 1:45. Rest between the 2 sets.
200 drill. Fins ok. Choose one of the following:
•Free or back: 25 K on rt/25 K on lft; 50 chg 6; 50 chg 6 with 3; 50 chg 3 with 3.
Get on side. Anchor hand for good catch.
•Fly: 50 Kick underwater as far as you can, then kick on surface with scull to breathe;
50 3rt/3 lft; 50 3rt/1 full/3 lft/1 full; 50 3rt/3full/3lft/3full
•***: 50 pull w/ free kick; 50 pull w/ fly kick; 50 2K/1P; 50 2P/1K
100-300 Swim, choice. “Perfect” stroke.
Cool-Down (200)
Easy 200 pull
Monday, Feb 6
Warm-Up (1100)
300 (50 swim/25 drill) x 4
300 (6 x 50, drill/swim). Rest 10-15
300 Pull (100, 2 x 50, 4 x 25). Rest 10.
~ Fins on ~
200 (4 x 50 swim with fins.) Push yourself. Be sure to kick!!!
Main (900-1400)
300-600 (3-6) x 100 , choice. If free, try for even pace or descend. If mixing free and non-free,
work the non-free, free should be long and strong (not slow).
300 (3 x 50 descend) x 2 on 1:00, 1:10, 1:15, 1:20, 1:45. Rest between the 2 sets.
200 drill. Fins ok. Choose one of the following:
•Free or back: 25 K on rt/25 K on lft; 50 chg 6; 50 chg 6 with 3; 50 chg 3 with 3.
Get on side. Anchor hand for good catch.
•Fly: 50 Kick underwater as far as you can, then kick on surface with scull to breathe;
50 3rt/3 lft; 50 3rt/1 full/3 lft/1 full; 50 3rt/3full/3lft/3full
•***: 50 pull w/ free kick; 50 pull w/ fly kick; 50 2K/1P; 50 2P/1K
100-300 Swim, choice. “Perfect” stroke.
Cool-Down (200)
Easy 200 pull
