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, March 14
“Catchup with Stick” – I bought some dowels and cut them in 16 in lengths. I wish they were a little longer. To ensure proper catch-up drill. You use the stick. You have to hold the non-stroking hand up until the stroking hand catches up to grab the stick. There are rubber bands on the ends, so swimmers can feel the end of the stick. I want a wide entry.
Warm-Up (1000)
300 Swim, choice
100 (50 Catch-up with Stick / 50 c.u. without stick)
200 4 x (25 D / 25 S) Drills: (1) 4 c.u./4 str (2) 3R-3-3L Back or Free
(3) Chg 6 with 3 Back or Free (4) Fingertip Drag
100 Swim (25 swim / 25 c.u.). I’ll be watching! Do it right.
100 Drill with paddles and fins. 25 rt only/25 left only/50 3R-3-3L
200 Kick, choice
Main (1600)
300 (3 x 100 Pull) 1:35, 1:50, 2:00, 2:15, 2:50 (2)
200 (4 x 50) Odds pull, evens swim. :55, 1:05, 1:10, 1:20, 1:45
100 50 fast for time; 50 easy. I’ll time each lane.
300 (50 K/ 50 D/50 S) x 2. Choice
300 (6 x 50) (2 fast/1 easy) x 2 on interval above. Choice.
100 50 fast for time; 50 easy. I’ll time each lane.
300 (100 Pull with paddles, 100 Pull w/o paddles, 100 Swim) – free
Cool-Down (100-200)
Easy swim
Wednesday, March 14
“Catchup with Stick” – I bought some dowels and cut them in 16 in lengths. I wish they were a little longer. To ensure proper catch-up drill. You use the stick. You have to hold the non-stroking hand up until the stroking hand catches up to grab the stick. There are rubber bands on the ends, so swimmers can feel the end of the stick. I want a wide entry.
Warm-Up (1000)
300 Swim, choice
100 (50 Catch-up with Stick / 50 c.u. without stick)
200 4 x (25 D / 25 S) Drills: (1) 4 c.u./4 str (2) 3R-3-3L Back or Free
(3) Chg 6 with 3 Back or Free (4) Fingertip Drag
100 Swim (25 swim / 25 c.u.). I’ll be watching! Do it right.
100 Drill with paddles and fins. 25 rt only/25 left only/50 3R-3-3L
200 Kick, choice
Main (1600)
300 (3 x 100 Pull) 1:35, 1:50, 2:00, 2:15, 2:50 (2)
200 (4 x 50) Odds pull, evens swim. :55, 1:05, 1:10, 1:20, 1:45
100 50 fast for time; 50 easy. I’ll time each lane.
300 (50 K/ 50 D/50 S) x 2. Choice
300 (6 x 50) (2 fast/1 easy) x 2 on interval above. Choice.
100 50 fast for time; 50 easy. I’ll time each lane.
300 (100 Pull with paddles, 100 Pull w/o paddles, 100 Swim) – free
Cool-Down (100-200)
Easy swim
