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, Aug 6
This workout was good. I recorded the stroke count on each 25 of the 100. It was very enlightening for some swimmers to realize their count was much higher than the rest of the lane.
Warm-Up (1000)
500 (200 swim / 100 pull / 200 swim)
300 (100 kick / 100 swim with fins / 100 kick)
200 (25 swim /25 drill )
Main1 (1400)
100 (4 x 25) count strokes. Freestyle. Rest 5-10.
100 (2 x 50) count strokes for each 25. Can you maintain count?
100 (2 groups). Count strokes for each 25 for someone else.
50 (2 x 25) count strokes. Choice.
50 Count strokes. Same stroke as above.
400 All free or alternate 50 non-free/50 free. Count strokes on 1st 50 of each 100.
50 Pull. Choice. Count
400 (2 x 200) Pull. Maintain stroke count. Rest 20.
150 (3 x 50), choice. Rest 10 sec. Count.
Main2 (100-400)
(2-8) x 50 on interval for 15 sec rest. Work on pace.
Monday, Aug 6
This workout was good. I recorded the stroke count on each 25 of the 100. It was very enlightening for some swimmers to realize their count was much higher than the rest of the lane.
Warm-Up (1000)
500 (200 swim / 100 pull / 200 swim)
300 (100 kick / 100 swim with fins / 100 kick)
200 (25 swim /25 drill )
Main1 (1400)
100 (4 x 25) count strokes. Freestyle. Rest 5-10.
100 (2 x 50) count strokes for each 25. Can you maintain count?
100 (2 groups). Count strokes for each 25 for someone else.
50 (2 x 25) count strokes. Choice.
50 Count strokes. Same stroke as above.
400 All free or alternate 50 non-free/50 free. Count strokes on 1st 50 of each 100.
50 Pull. Choice. Count
400 (2 x 200) Pull. Maintain stroke count. Rest 20.
150 (3 x 50), choice. Rest 10 sec. Count.
Main2 (100-400)
(2-8) x 50 on interval for 15 sec rest. Work on pace.
