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 13
Warm-Up (1000)
100-200 swim free
100 (4 x 25 almost c.u., “ride the glide”)
100 (2 x 50, count strokes)
100 (4 x 25 backstroke), exaggerate the roll, deep pull
200 swim (75 free/25 back) x 2
200-300 Kick (fins ok), choice
Main (1600)
300 Pull
300 Swim
200 Pull
200 Swim
100 Pull
100 Swim
400 (2 x 200 long and strong); same stroke or combination
Cool-Down (100)
25 Dog Paddle
25 modified dog paddle (human stroke, underwater recovery)
25 head out (Tarzan or water polo stroke)
25 swim
Monday, Feb 13
Warm-Up (1000)
100-200 swim free
100 (4 x 25 almost c.u., “ride the glide”)
100 (2 x 50, count strokes)
100 (4 x 25 backstroke), exaggerate the roll, deep pull
200 swim (75 free/25 back) x 2
200-300 Kick (fins ok), choice
Main (1600)
300 Pull
300 Swim
200 Pull
200 Swim
100 Pull
100 Swim
400 (2 x 200 long and strong); same stroke or combination
Cool-Down (100)
25 Dog Paddle
25 modified dog paddle (human stroke, underwater recovery)
25 head out (Tarzan or water polo stroke)
25 swim