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 9
Warm-Up (1200)
200 Swim, free
200 Swim (50 choice/50 free)
Good push-offs: streamline, start kick first
100 Swim free with good push-offs
100 Swim free, good push-offs; kick betw/ flags and wall (in and out); drop kick in-between
100 Swim choice, all of the above.
400 (8 x 50) Drill/Swim. Remember streamline, etc.
100 Breaststroke drills: (1) float on back, can use buoy, scull feet first, hands at sides (scull)
(2) on stomach, with buoy, pull breaststroke, narrow scull-like strokes
(3) push-off, streamline, count 1,2,3; pull hands all the way to sides, count 1,2; kick to surface
(4) repeat (3)
Main
Two workouts: Regular and Meet Prep
►Regular (1500)
500 continuous: 100 swim; 100 as 50 c.u./50 swim; 100 swim; 100 swim w/ paddles; 100 swim
500 pull: 200, 150, 100, 50. Rest 15 sec.
500 swim: 200, 150, 100, 50. Rest 15 sec.
►Meet Prep
4 x 25 Kick ½ way, swim ½ way (keep kick going)
4 x 25 Pull ½ way, let feet drag, add kick ½ way and swim rest
2 x 50 timed. #1 build each length; start out controlled. #2 fast
50-100 easy, recovery
100 broken: 25 long and strong/25 concentrate on pull/25 concentrate on kick/25 bring it home
Rest 10 sec after each 25
100 easy recovery
Monday, April 9
Warm-Up (1200)
200 Swim, free
200 Swim (50 choice/50 free)
Good push-offs: streamline, start kick first
100 Swim free with good push-offs
100 Swim free, good push-offs; kick betw/ flags and wall (in and out); drop kick in-between
100 Swim choice, all of the above.
400 (8 x 50) Drill/Swim. Remember streamline, etc.
100 Breaststroke drills: (1) float on back, can use buoy, scull feet first, hands at sides (scull)
(2) on stomach, with buoy, pull breaststroke, narrow scull-like strokes
(3) push-off, streamline, count 1,2,3; pull hands all the way to sides, count 1,2; kick to surface
(4) repeat (3)
Main
Two workouts: Regular and Meet Prep
►Regular (1500)
500 continuous: 100 swim; 100 as 50 c.u./50 swim; 100 swim; 100 swim w/ paddles; 100 swim
500 pull: 200, 150, 100, 50. Rest 15 sec.
500 swim: 200, 150, 100, 50. Rest 15 sec.
►Meet Prep
4 x 25 Kick ½ way, swim ½ way (keep kick going)
4 x 25 Pull ½ way, let feet drag, add kick ½ way and swim rest
2 x 50 timed. #1 build each length; start out controlled. #2 fast
50-100 easy, recovery
100 broken: 25 long and strong/25 concentrate on pull/25 concentrate on kick/25 bring it home
Rest 10 sec after each 25
100 easy recovery
