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, Mar 7
The 75s were a little confusing, but swimmers were thinking so much they didn't worry about how far they were going.
Warm-Up (1100)
200-300 Swim
200 Catch-up Drills.
1st 50: 4 strokes c.u. (count to 2 before starting each arm) / 4 arm strk (2 full strks) reg
2nd 50: 4 strokes c.u. (pull as soon as other arm hits) / 4 arm strokes regular
3rd 50: almost c.u.
4th 50: continue almost c.u.
200 Pull. Think about almost c.u.
200 Kick/Drill on side. Back or free. Fins ok.
50 kick (25 on each side)
50 change 12, no strokes. 50 chg 6. 50 chg 3. Be sure to get on your side!
200 Swim with fins. Use hips. Backstroke or freestyle almost c.u.
Main 1 (1200)
Rest 10-15 after each 75.
300 (4 x 75). Each 75 is 25 free/25 back/25 free.
300 (4 x 75). Alternate : #1,3 are 50 pull/25 swim. #2, 4 are 25 swim/50 pull. Free.
Use paddles for all.
300 (4 x 75). Alternate: #1,3 are 50 swim/25 pull. #2,4 are 25 pull/50 swim. Free or Back.
No paddles.
300 (4 x 75). Swim, choice.
Main 2 (100-400)
4 x 50. Descend 1-3, 4 easy. Repeat if time.
Wednesday, Mar 7
The 75s were a little confusing, but swimmers were thinking so much they didn't worry about how far they were going.
Warm-Up (1100)
200-300 Swim
200 Catch-up Drills.
1st 50: 4 strokes c.u. (count to 2 before starting each arm) / 4 arm strk (2 full strks) reg
2nd 50: 4 strokes c.u. (pull as soon as other arm hits) / 4 arm strokes regular
3rd 50: almost c.u.
4th 50: continue almost c.u.
200 Pull. Think about almost c.u.
200 Kick/Drill on side. Back or free. Fins ok.
50 kick (25 on each side)
50 change 12, no strokes. 50 chg 6. 50 chg 3. Be sure to get on your side!
200 Swim with fins. Use hips. Backstroke or freestyle almost c.u.
Main 1 (1200)
Rest 10-15 after each 75.
300 (4 x 75). Each 75 is 25 free/25 back/25 free.
300 (4 x 75). Alternate : #1,3 are 50 pull/25 swim. #2, 4 are 25 swim/50 pull. Free.
Use paddles for all.
300 (4 x 75). Alternate: #1,3 are 50 swim/25 pull. #2,4 are 25 pull/50 swim. Free or Back.
No paddles.
300 (4 x 75). Swim, choice.
Main 2 (100-400)
4 x 50. Descend 1-3, 4 easy. Repeat if time.
