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, April 2, 2012
Warm-Up (600-800)
200-300 Swim, choice.
200 Drill/Swim by 25. No fins. Drills: full catch-up; 3R-3L; Chg 3; *** pull w/ fly kick
100 Free. Count stokes each 25.
100 Choice. Count strokes, rest 5-10 after each 25.
100 Swim, choice.
Main (1300-1700)
600 Sprint Practice
~Fins on~
4 x 25 Choice. Kick ½ way; swim rest.
4 x 25 Choice. Sprint.
2 x 50 Choice. Swim.
~Fins off~
4 x 25 Choice. Let feet drag, pull only ½; swim rest.
4 x 25 Choice. Sprint.
2 x 50 Choice. Swim.
100 easy swim
500 Pull (1 x 200; 2 x 100; 2 x 50). Slower lanes omit the 200.
500 Swim (1 x 200; 2 x 100; 2 x 50). Slower lanes omit the 200.
Cool-Down (100-300)
200 Free (50 swim with fins, 50 swim with fins and paddles, 50 swim with paddles, 50 swim)
100 choice
Monday, April 2, 2012
Warm-Up (600-800)
200-300 Swim, choice.
200 Drill/Swim by 25. No fins. Drills: full catch-up; 3R-3L; Chg 3; *** pull w/ fly kick
100 Free. Count stokes each 25.
100 Choice. Count strokes, rest 5-10 after each 25.
100 Swim, choice.
Main (1300-1700)
600 Sprint Practice
~Fins on~
4 x 25 Choice. Kick ½ way; swim rest.
4 x 25 Choice. Sprint.
2 x 50 Choice. Swim.
~Fins off~
4 x 25 Choice. Let feet drag, pull only ½; swim rest.
4 x 25 Choice. Sprint.
2 x 50 Choice. Swim.
100 easy swim
500 Pull (1 x 200; 2 x 100; 2 x 50). Slower lanes omit the 200.
500 Swim (1 x 200; 2 x 100; 2 x 50). Slower lanes omit the 200.
Cool-Down (100-300)
200 Free (50 swim with fins, 50 swim with fins and paddles, 50 swim with paddles, 50 swim)
100 choice
