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, March 2
Warm-Up (700)
200-300 Swim, count strokes on even lengths
200 Swim free with bottles
100 Swim, choice. 3 heats; each person has someone to count strokes on each length
100 Contest: who can go furthest on push-off – NO Kicking. Practice 2-3 times.
Main (1600)
Lane 8 – do all 100s; Lane 7 – do 1st 4 as 200; do rest as 100
200 (25 back/25 free OR 25 ***/25 free)
200 Kick, choice
200 (25 drill/25 swim, back or free) x 4; #1 Chg 6; #2 3R-3L; #3 Chg 6 w/3; #4 chg 3 with 3
200 Pull, 75 free/25 back
200 Swim free
200 Kick free, with or w/o the board
200 25 c.u / 25 swim
200 Pull, free
Cool-Down (300)
3 x 100 easy swim or pull
Friday, March 2
Warm-Up (700)
200-300 Swim, count strokes on even lengths
200 Swim free with bottles
100 Swim, choice. 3 heats; each person has someone to count strokes on each length
100 Contest: who can go furthest on push-off – NO Kicking. Practice 2-3 times.
Main (1600)
Lane 8 – do all 100s; Lane 7 – do 1st 4 as 200; do rest as 100
200 (25 back/25 free OR 25 ***/25 free)
200 Kick, choice
200 (25 drill/25 swim, back or free) x 4; #1 Chg 6; #2 3R-3L; #3 Chg 6 w/3; #4 chg 3 with 3
200 Pull, 75 free/25 back
200 Swim free
200 Kick free, with or w/o the board
200 25 c.u / 25 swim
200 Pull, free
Cool-Down (300)
3 x 100 easy swim or pull