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, July 30
Warm-Up (900)
100 free swim
100 free (25 rt only/25 lft only)/50 swim
50 *** (25 pull with free kick/25 swim)
~fins on~
50 fly (25 3rt-3lft / 25 swim or as far as you can)
50 back (25 3 rt-3lft / 25 swim)
~keep fins on, get paddles and kick board~
Put paddle on rt hand. Hold kickboard sideways, in the middle. Tuck in other paddle.
25 Hold brd with left hand, pull with rt hand, kick. Wide entry, bend elbow, pull inward.
25 Repeat with other hand.
100 swim free with paddles and fins. Wide entry, bent arm!
~take off paddles~
200 kick, choice.
~take off fins~
200 swim, choice.
Main1 (1300)
Purpose is to swim fast as you get tired.
4 x 50, choice (all same stroke)
50 Fast. Timed. Same stroke as above.
4 x 75, choice. Same stroke or combination.
50 Fast. Timed.
4 x 100, choice.
50 Fast. Timed.
200 Swim. Long and strong.
50 Fast. Timed.
Main2 (400)
200 Kick
200 Pull
Cool-Down (100-200)
(4-8) x 25
Monday, July 30
Warm-Up (900)
100 free swim
100 free (25 rt only/25 lft only)/50 swim
50 *** (25 pull with free kick/25 swim)
~fins on~
50 fly (25 3rt-3lft / 25 swim or as far as you can)
50 back (25 3 rt-3lft / 25 swim)
~keep fins on, get paddles and kick board~
Put paddle on rt hand. Hold kickboard sideways, in the middle. Tuck in other paddle.
25 Hold brd with left hand, pull with rt hand, kick. Wide entry, bend elbow, pull inward.
25 Repeat with other hand.
100 swim free with paddles and fins. Wide entry, bent arm!
~take off paddles~
200 kick, choice.
~take off fins~
200 swim, choice.
Main1 (1300)
Purpose is to swim fast as you get tired.
4 x 50, choice (all same stroke)
50 Fast. Timed. Same stroke as above.
4 x 75, choice. Same stroke or combination.
50 Fast. Timed.
4 x 100, choice.
50 Fast. Timed.
200 Swim. Long and strong.
50 Fast. Timed.
Main2 (400)
200 Kick
200 Pull
Cool-Down (100-200)
(4-8) x 25
