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, June 25
Warm-Up (1000)
300 (25 full c.u. /50 swim) x 4
200 Swim, choice. Think about the stroke mechanics.
~Fins on~
100 Free Kick (25 on right side / 25 on left side / 50 with board). Face in when on side.
100 Kick (50 Back / 25 Fly with brd / 25 Fly or Free with brd)
100 Swim with fins (50 back or fly / 50 free or fly)
200 Drill/Swim by 25. Fly (c.u. with fly kick) / Back (chg 6 with 3) / Free (c.u.) / fins off for
*** (1 pull with 2 kicks)
Main (600, 1000, 1500)
Purpose is to maintain a consistent pace by checking the last 100 or each swim.
Alternately, you can do the last 100 non-free.
Lanes 4-6 start with 500. Lane 7 start with 400. Lane 8 start with 300.
500 Swim. Check time for last 100.
400 Swim. Check time for last 100.
300 Swim. Check time for last 100.
200 Swim. Check time for last 100.
100 Swim, choice.
Cool-Down (100-300)
25 drill/25 swim
Monday, June 25
Warm-Up (1000)
300 (25 full c.u. /50 swim) x 4
200 Swim, choice. Think about the stroke mechanics.
~Fins on~
100 Free Kick (25 on right side / 25 on left side / 50 with board). Face in when on side.
100 Kick (50 Back / 25 Fly with brd / 25 Fly or Free with brd)
100 Swim with fins (50 back or fly / 50 free or fly)
200 Drill/Swim by 25. Fly (c.u. with fly kick) / Back (chg 6 with 3) / Free (c.u.) / fins off for
*** (1 pull with 2 kicks)
Main (600, 1000, 1500)
Purpose is to maintain a consistent pace by checking the last 100 or each swim.
Alternately, you can do the last 100 non-free.
Lanes 4-6 start with 500. Lane 7 start with 400. Lane 8 start with 300.
500 Swim. Check time for last 100.
400 Swim. Check time for last 100.
300 Swim. Check time for last 100.
200 Swim. Check time for last 100.
100 Swim, choice.
Cool-Down (100-300)
25 drill/25 swim
