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, July 25
Video today!
Warm-Up (1400)
300 Swim.
300 Pull
500 (25 swim/25 full c.u. + 25 swim almost c.u.) x 5. Go on 4th touch.
100 Free - fingertip drag
200 backstroke (50 kick/50 swim). Fins ok if necessary.
Main 1 (700)
300 (6 x 50 choice) on 1:00, 1:10, 1:20, 1:30, 200. Quality.
100 D/S by 25, choice. Recovery.
300 (3 x 100 choice) on 1:45, 2:00, 2:15, 2:30. Lane 8 (3 x 75) on 3:00.
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2100 (so far)
Get out to look at video or continue and look at video after practice.
Main 2 (700)
Repeat 300, 100, 300 as above.
***Note: Looking at the videos, it was obvious that way too many swimmers are sloppy with the drills. We'll have to work on that.
Wednesday, July 25
Video today!
Warm-Up (1400)
300 Swim.
300 Pull
500 (25 swim/25 full c.u. + 25 swim almost c.u.) x 5. Go on 4th touch.
100 Free - fingertip drag
200 backstroke (50 kick/50 swim). Fins ok if necessary.
Main 1 (700)
300 (6 x 50 choice) on 1:00, 1:10, 1:20, 1:30, 200. Quality.
100 D/S by 25, choice. Recovery.
300 (3 x 100 choice) on 1:45, 2:00, 2:15, 2:30. Lane 8 (3 x 75) on 3:00.
---------
2100 (so far)
Get out to look at video or continue and look at video after practice.
Main 2 (700)
Repeat 300, 100, 300 as above.
***Note: Looking at the videos, it was obvious that way too many swimmers are sloppy with the drills. We'll have to work on that.