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 16
Warm-Up (1000)
300 (75 swim/25 chg 3; 75 swim/25 c.u.; 75 swim/25 fingertip drill)
~paddles, no buoy~
200 (25 rt arm only/25 left arm only/50 3 rt-3lft/50 3 rt-3-3lft/50 almost c.u.)
~paddles off~
100 free, almost c.u.
~fins on~
100 backstroke (25 chg 12/25 chg 6/25 chg 6 with 3/25 chg 3)
200 Kick (100 back + 100 free with board)
~fins off~
100 choice, count strokes each 25
Main (1400-1600)
200 Pull
200 Swim
2 x 100 Pull
2 x 100 Swim
4 x 50 Pull
4 x 50 Swim
200-400 (2 x 25 + 50) x (2-4). Each 100 is one stroke.
Cool-Down (100-200)
(2-4) x 50 easy, choice
NATIONALS MEET PREP (350)
4 x 25 Pull, fast
4 x 25 Swim, fast
4 x 25 (I’ll time); broken 100
1 x 50 (I’ll time); 50 of some race
Monday, April 16
Warm-Up (1000)
300 (75 swim/25 chg 3; 75 swim/25 c.u.; 75 swim/25 fingertip drill)
~paddles, no buoy~
200 (25 rt arm only/25 left arm only/50 3 rt-3lft/50 3 rt-3-3lft/50 almost c.u.)
~paddles off~
100 free, almost c.u.
~fins on~
100 backstroke (25 chg 12/25 chg 6/25 chg 6 with 3/25 chg 3)
200 Kick (100 back + 100 free with board)
~fins off~
100 choice, count strokes each 25
Main (1400-1600)
200 Pull
200 Swim
2 x 100 Pull
2 x 100 Swim
4 x 50 Pull
4 x 50 Swim
200-400 (2 x 25 + 50) x (2-4). Each 100 is one stroke.
Cool-Down (100-200)
(2-4) x 50 easy, choice
NATIONALS MEET PREP (350)
4 x 25 Pull, fast
4 x 25 Swim, fast
4 x 25 (I’ll time); broken 100
1 x 50 (I’ll time); 50 of some race