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.
Friday, July 27
***Yesterday, drills were sloppy. Today swimmers used a stick to remind them on doing catch up correctly. Sticks are 16 in dowels with rubber bands on each end. Swimmers are to grasp the stick on the ends - they should feel the rubber bands. You have to hold the stick in one hand until the other hand grasps it.
Warm-Up (1000)
300 (100 swim, 50 kick) x 2. No fins for 1st 100 swim.
200 backstroke (75 kick/25 swim/50 kick/50 swim). Think about hand entry on swim.
~fins off~
100 as 50 c.u. with sticks/50 full c.u. (correctly)
100 combine fingertip drag and almost c.u.
300 (6 x 50) Descend 1-2, 3-4, 5-6. On :55, 1:00 or 1:10, 1:05 or 1:15, 1:30, 1:50
Main (1500)
Rest 30 seconds between sets.
5 x 100 1:40 1:55 2:05 2:20 --
4 x 100 1:35 1:50 2:00 2:15 2:50
3 x 100 1:25 1:45 1:55 2:10 2:45
2 x 100 1:20 1:40 1:50 2:05 2:40
1 x 100
Cool-Down (200-300)
4 x 25 perfect stroke
200-300 easy swim
Friday, July 27
***Yesterday, drills were sloppy. Today swimmers used a stick to remind them on doing catch up correctly. Sticks are 16 in dowels with rubber bands on each end. Swimmers are to grasp the stick on the ends - they should feel the rubber bands. You have to hold the stick in one hand until the other hand grasps it.
Warm-Up (1000)
300 (100 swim, 50 kick) x 2. No fins for 1st 100 swim.
200 backstroke (75 kick/25 swim/50 kick/50 swim). Think about hand entry on swim.
~fins off~
100 as 50 c.u. with sticks/50 full c.u. (correctly)
100 combine fingertip drag and almost c.u.
300 (6 x 50) Descend 1-2, 3-4, 5-6. On :55, 1:00 or 1:10, 1:05 or 1:15, 1:30, 1:50
Main (1500)
Rest 30 seconds between sets.
5 x 100 1:40 1:55 2:05 2:20 --
4 x 100 1:35 1:50 2:00 2:15 2:50
3 x 100 1:25 1:45 1:55 2:10 2:45
2 x 100 1:20 1:40 1:50 2:05 2:40
1 x 100
Cool-Down (200-300)
4 x 25 perfect stroke
200-300 easy swim
