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, May 7
Warm-Up (1100)
200 Swim
100 Breaststroke drills (25 kick / 25 pull with free kick / 2 x 25 swim separate k and p)
~Fins on~
100 Back drills (25 kick/ 25 double arm / 2 x 25 swim)
100 Fly drills (25 body dolphin / 25 pull / 2 x 25 swim)
300 (6 x 50) Odds kick (fast); evens swim (easy)
~Fins off~
300 (100 Pull/50 Swim) x 2
Main (1600)
Total of 600 of one stroke.
200 choice, moderate. This will determine intervals for this workout. Lane 8 – 100s.
Set intervals for each lane for 50 and 200.
4 x 50 Maintain same pace.
200 Holding the pace.
4 x broken 200. Same stroke for key 50 on all. Rest can be free. Try to keep the timed 50s equal
200 key 50, get time: 150 choice.
200 easy 50; get time on 2nd 50; easy 100.
200 easy 100; get time on 3rd 50; easy 50.
200 easy 150; get time on last 50.
200 (4 x 50) choice. Set interval for 20 sec rest.
Cool-Down (100-300)
(2 x 25 count; 1 x 50 count) x (2-3)
Monday, May 7
Warm-Up (1100)
200 Swim
100 Breaststroke drills (25 kick / 25 pull with free kick / 2 x 25 swim separate k and p)
~Fins on~
100 Back drills (25 kick/ 25 double arm / 2 x 25 swim)
100 Fly drills (25 body dolphin / 25 pull / 2 x 25 swim)
300 (6 x 50) Odds kick (fast); evens swim (easy)
~Fins off~
300 (100 Pull/50 Swim) x 2
Main (1600)
Total of 600 of one stroke.
200 choice, moderate. This will determine intervals for this workout. Lane 8 – 100s.
Set intervals for each lane for 50 and 200.
4 x 50 Maintain same pace.
200 Holding the pace.
4 x broken 200. Same stroke for key 50 on all. Rest can be free. Try to keep the timed 50s equal
200 key 50, get time: 150 choice.
200 easy 50; get time on 2nd 50; easy 100.
200 easy 100; get time on 3rd 50; easy 50.
200 easy 150; get time on last 50.
200 (4 x 50) choice. Set interval for 20 sec rest.
Cool-Down (100-300)
(2 x 25 count; 1 x 50 count) x (2-3)
