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 28
Warm-Up (1400)
300 (50 swim/25 drill) x 4. Choice of stroke and drill.
~Everyone get paddles. Fins are okay also.~
600 (25 swim/25 drill) x 12 . All free.
#1 Rt arm only; #2 Lft arm only; Look at where your hand enters and pulls.
#3-#4 3R-3L
#5-6 3R-3-3L
#7-8 Full c.u.
#9-10 Almost c.u.
#11 Swim ¾ c.u.; #12 Paddles off. Swim ¾ c.u.
300 (50 kick/50 swim). Choice.
200 No fins or paddles. 8 x 25 count strokes. Mix it up.
Main (1300)
300 2 x (3 x 50). Descend 1-3. Interval: 1:00/:55, 1:10/1:00, 1:20/1:05, 1:30/1:15, 2:00/1:45
First set is choice. Second set is free.
500 (2 x 100 pull free. Interval for 15 sec rest. Rest and get organized. 50 choice fast) x 2.
~Fins on. Kicks and Drills. Pick fly or back (just one).~
3 x 50 Kick. Back on side or on back in streamline position. Fly on back or w/ brd.
3 x 50 One arm. #1 6R-6 L, #2 3R-3L, #3 3R-3-3L back or 3R-1 full -3L fly
200 8 x 25 Odds fast. Evens recovery (any stroke).
Cool-Down (200-400)
(1-2) x 200
Wednesday, March 28
Warm-Up (1400)
300 (50 swim/25 drill) x 4. Choice of stroke and drill.
~Everyone get paddles. Fins are okay also.~
600 (25 swim/25 drill) x 12 . All free.
#1 Rt arm only; #2 Lft arm only; Look at where your hand enters and pulls.
#3-#4 3R-3L
#5-6 3R-3-3L
#7-8 Full c.u.
#9-10 Almost c.u.
#11 Swim ¾ c.u.; #12 Paddles off. Swim ¾ c.u.
300 (50 kick/50 swim). Choice.
200 No fins or paddles. 8 x 25 count strokes. Mix it up.
Main (1300)
300 2 x (3 x 50). Descend 1-3. Interval: 1:00/:55, 1:10/1:00, 1:20/1:05, 1:30/1:15, 2:00/1:45
First set is choice. Second set is free.
500 (2 x 100 pull free. Interval for 15 sec rest. Rest and get organized. 50 choice fast) x 2.
~Fins on. Kicks and Drills. Pick fly or back (just one).~
3 x 50 Kick. Back on side or on back in streamline position. Fly on back or w/ brd.
3 x 50 One arm. #1 6R-6 L, #2 3R-3L, #3 3R-3-3L back or 3R-1 full -3L fly
200 8 x 25 Odds fast. Evens recovery (any stroke).
Cool-Down (200-400)
(1-2) x 200
