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, Aug 8
Warm-Up (1000)
200 Swim. Choice. Streamline off wall – no strokes before the flags!
100 Swim. Free. All open turns, done correctly.
200 (25 drill/25 swim). Don’t forget the turns.
300 fins ok. (25K/25D/25S). Choice.
200 (2 x 100 IM). Fly can be one-arm. *** can be with fly or free kick.
Main1 (800)
Change lanes so not with usual group. Stroke work.
200 (8 x 25) . Getting the catch.
#1-2 Reach, elbow up, scull out just a little, feel catch
#3-4 with paddles. One arm out in front, stroke with one arm. Watch the catch. Chg arm.
#5-8 with fins. 5- dog paddle; look for wider pull. 6-human stroke (pull back, underwater
Recovery. 7-Tarzan or water polo stroke. 8-perfect stroke, feel the catch.
Back to regular lanes. Fins off.
200 (2 x 50, 1 x 100) pull with paddles. Slow, with glide.
200 Same. Swim with paddles.
200 Same. Swim, no paddles.
Main2 (600)
4 x 75 (25 free/25 non-free/25 free)
4 x 75 (all free or 25 non/25 free/25 non)
Cool-Down (300)
6 x 50, drill/swim
Wednesday, Aug 8
Warm-Up (1000)
200 Swim. Choice. Streamline off wall – no strokes before the flags!
100 Swim. Free. All open turns, done correctly.
200 (25 drill/25 swim). Don’t forget the turns.
300 fins ok. (25K/25D/25S). Choice.
200 (2 x 100 IM). Fly can be one-arm. *** can be with fly or free kick.
Main1 (800)
Change lanes so not with usual group. Stroke work.
200 (8 x 25) . Getting the catch.
#1-2 Reach, elbow up, scull out just a little, feel catch
#3-4 with paddles. One arm out in front, stroke with one arm. Watch the catch. Chg arm.
#5-8 with fins. 5- dog paddle; look for wider pull. 6-human stroke (pull back, underwater
Recovery. 7-Tarzan or water polo stroke. 8-perfect stroke, feel the catch.
Back to regular lanes. Fins off.
200 (2 x 50, 1 x 100) pull with paddles. Slow, with glide.
200 Same. Swim with paddles.
200 Same. Swim, no paddles.
Main2 (600)
4 x 75 (25 free/25 non-free/25 free)
4 x 75 (all free or 25 non/25 free/25 non)
Cool-Down (300)
6 x 50, drill/swim
