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, March 5, Meter Pool
Warm-Up (1100)
200-400 Swim, choice
*great push offs & streamlines, 3 SDKs off every wall, DPS
200-400 Pull; continue good push-off streamline; EVF
200 (8 x 25 Kick ); free w/ brd or on back
*odd count kicks; even fast
*I’ll start each lane
100 easy
Main (1400)
200 (8 x 25 Swim)
*odds easy on :40, :45, :50, 1:00 concentrate on DPS
*evens fast on 0:30, :35, :40, :45, :55 get your times. Limit breathing , HARD PUSHOFFS, Good STREAMLINES
100 easy
600 (4 x (3 x 50)); :55, 1:05, 1:10, 1:20, 1:45
1) easy
2) 85% DPS
3) 95% focus on easy speed & awesome technique
*odd rounds free
*even rounds non free or 1) 3R-3L 2) Catch-up 3) Speed
100 easy
400 (2 x (2x 100)); 1st 2 are choice, 2nd 2 are free
Cool-Down (100-500)
(2-10) x 50
Monday, March 5, Meter Pool
Warm-Up (1100)
200-400 Swim, choice
*great push offs & streamlines, 3 SDKs off every wall, DPS
200-400 Pull; continue good push-off streamline; EVF
200 (8 x 25 Kick ); free w/ brd or on back
*odd count kicks; even fast
*I’ll start each lane
100 easy
Main (1400)
200 (8 x 25 Swim)
*odds easy on :40, :45, :50, 1:00 concentrate on DPS
*evens fast on 0:30, :35, :40, :45, :55 get your times. Limit breathing , HARD PUSHOFFS, Good STREAMLINES
100 easy
600 (4 x (3 x 50)); :55, 1:05, 1:10, 1:20, 1:45
1) easy
2) 85% DPS
3) 95% focus on easy speed & awesome technique
*odd rounds free
*even rounds non free or 1) 3R-3L 2) Catch-up 3) Speed
100 easy
400 (2 x (2x 100)); 1st 2 are choice, 2nd 2 are free
Cool-Down (100-500)
(2-10) x 50