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 16
Warm-Up (1000)
200-300 Swim (75 free/25 non-free)
50 Catch-up. Think about an early catch, good pull.
100 ¾ catch-up, full c.u. when breathing.
50 ¾ c.u., perfect technique.
300 (25K/25D/25S) x 4
200 Keep fins on. Get paddles also. (50 drill (3R-3-3L). 50 Swim) x 2
Main1 (1050)
200 (4 x 50, choice) on :50, :55, 1:05 or 1:15, 1:20, 1:50
300 Pull
150 (3 x 50, free) on :50, :55, 1:05, 1:10, 1:45
200 Pull
100 (2 x 50, choice) on ?
100 Pull
Main2 (450)
3 x 150. (50 free/50 non-free/50 free) x 3
Cool-Down (100-200)
(4-8) x 25 “Perfect stroke”
Friday, March 16
Warm-Up (1000)
200-300 Swim (75 free/25 non-free)
50 Catch-up. Think about an early catch, good pull.
100 ¾ catch-up, full c.u. when breathing.
50 ¾ c.u., perfect technique.
300 (25K/25D/25S) x 4
200 Keep fins on. Get paddles also. (50 drill (3R-3-3L). 50 Swim) x 2
Main1 (1050)
200 (4 x 50, choice) on :50, :55, 1:05 or 1:15, 1:20, 1:50
300 Pull
150 (3 x 50, free) on :50, :55, 1:05, 1:10, 1:45
200 Pull
100 (2 x 50, choice) on ?
100 Pull
Main2 (450)
3 x 150. (50 free/50 non-free/50 free) x 3
Cool-Down (100-200)
(4-8) x 25 “Perfect stroke”
