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, May 9
Warm-Up (1000)
300 (50 c.u./100 swim) x 2
200 Pull, almost c.u.
200 (8 x 25). #1-2 hands shoulder width, elbows up, pull ***;
#3-4 hands same, elbows up, recover over water, fly pull;
#5-6 hands same, body dolphin, do not bend knees;
37-8 hands same, elbows up, pull free
200 (4 x 50), 25 drill/25 swim, choice
100 Easy swim, choice
Main (1500)
200 25 back/25 free. Head back, hand wide entry, deep entry, elbow in, pull
200 (4 x 50) Free, back, or 25 back/25 free; on 1:00, 1:10, 1:15, 1:30, 1:45
100 back or free; good effort
200 Free pull; think almost c.u.
200 Free swim. ALMOST C.U.
4 x 50 free (descend 1-2, 3-4) on :50, :55, 1:00, 1:10, 1:30
300 (6 x 50) Kick. Go on 3rd touch – 15 sec rest.
100 IM with good strokes. Start each 25 with stroke, switch to free if necessary.
Cool-Down (100-200)
(2-4) x 50 choice, easy
Wednesday, May 9
Warm-Up (1000)
300 (50 c.u./100 swim) x 2
200 Pull, almost c.u.
200 (8 x 25). #1-2 hands shoulder width, elbows up, pull ***;
#3-4 hands same, elbows up, recover over water, fly pull;
#5-6 hands same, body dolphin, do not bend knees;
37-8 hands same, elbows up, pull free
200 (4 x 50), 25 drill/25 swim, choice
100 Easy swim, choice
Main (1500)
200 25 back/25 free. Head back, hand wide entry, deep entry, elbow in, pull
200 (4 x 50) Free, back, or 25 back/25 free; on 1:00, 1:10, 1:15, 1:30, 1:45
100 back or free; good effort
200 Free pull; think almost c.u.
200 Free swim. ALMOST C.U.
4 x 50 free (descend 1-2, 3-4) on :50, :55, 1:00, 1:10, 1:30
300 (6 x 50) Kick. Go on 3rd touch – 15 sec rest.
100 IM with good strokes. Start each 25 with stroke, switch to free if necessary.
Cool-Down (100-200)
(2-4) x 50 choice, easy
