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, Feb 8
Warm-Up (1100)
200 Swim
300 50 Kick/50 Swim (with fins)
200 Backstroke (50 kick on back / 50 “L” drill with 3 strokes / 50 chg 3 with 3/ 50 swim
100 Butterfly (2 x 25 K with board / 2 x 25 K underwater as far as you can /
50 K 6 underwater-fast-then swim fly rest / 50 fly swim or butter-flutter)
~fins off~
100 *** (25 Pull with fly kick- 1 kick per pull / 25 pull, no kick / 50 swim or 25 br/25 fr)
200 Swim (75 choice/25 non-free)
Main (1600)
100 Free with paddles (50 3R-3L / 50 swim)
200 Swim free, broken at the 100 to check time. Keep steady pace.
300 (50 count strokes / 50 almost c.u. ) x 3
400 Pull
300 Swim free, broken at the 100s to check time. Steady pace.
200 (50 drill/50 kick) x 2, choice
100 IM swim (substitute: one arm drill of given stroke or br pull w/ fly kick)
Cool-Down (100)
4 x 25 “Perfect” stroke
Wednesday, Feb 8
Warm-Up (1100)
200 Swim
300 50 Kick/50 Swim (with fins)
200 Backstroke (50 kick on back / 50 “L” drill with 3 strokes / 50 chg 3 with 3/ 50 swim
100 Butterfly (2 x 25 K with board / 2 x 25 K underwater as far as you can /
50 K 6 underwater-fast-then swim fly rest / 50 fly swim or butter-flutter)
~fins off~
100 *** (25 Pull with fly kick- 1 kick per pull / 25 pull, no kick / 50 swim or 25 br/25 fr)
200 Swim (75 choice/25 non-free)
Main (1600)
100 Free with paddles (50 3R-3L / 50 swim)
200 Swim free, broken at the 100 to check time. Keep steady pace.
300 (50 count strokes / 50 almost c.u. ) x 3
400 Pull
300 Swim free, broken at the 100s to check time. Steady pace.
200 (50 drill/50 kick) x 2, choice
100 IM swim (substitute: one arm drill of given stroke or br pull w/ fly kick)
Cool-Down (100)
4 x 25 “Perfect” stroke
