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, Aug 10
Warm-Up (1000)
200 Swim. Streamline off all turns.
200 Pull. Think about the “catch”.
~fins on~
300 (3 x 100) #1- Kick ½ way on stomach in streamline position/swim ½;
#2- 50 free/50 back, fly or free;
#3 – 50 with kickbrd, one arm w/ paddles/50 Tarzan ½ way Swim ½ (no paddles)
100 back or fly with fins
~fins off~
100 25 back, fly or ***/25 free
Main (1300)
100 (2 x 25 count; 50 long and strong) All one stroke.
150 (2 x 75); #1 – non/free/non; #2 – free/non/free
100 Swim, choice, good pace
250 (2 x 125) 25K/25D/25S/25D/25K (fins ok)
150 Pull
350 (2 x 175) #1 – 50P/50S/50P; #2 – 50S/50P/50S
200 Swim, choice, good effort
Cool-Down (200)
4 x 50
Friday, Aug 10
Warm-Up (1000)
200 Swim. Streamline off all turns.
200 Pull. Think about the “catch”.
~fins on~
300 (3 x 100) #1- Kick ½ way on stomach in streamline position/swim ½;
#2- 50 free/50 back, fly or free;
#3 – 50 with kickbrd, one arm w/ paddles/50 Tarzan ½ way Swim ½ (no paddles)
100 back or fly with fins
~fins off~
100 25 back, fly or ***/25 free
Main (1300)
100 (2 x 25 count; 50 long and strong) All one stroke.
150 (2 x 75); #1 – non/free/non; #2 – free/non/free
100 Swim, choice, good pace
250 (2 x 125) 25K/25D/25S/25D/25K (fins ok)
150 Pull
350 (2 x 175) #1 – 50P/50S/50P; #2 – 50S/50P/50S
200 Swim, choice, good effort
Cool-Down (200)
4 x 50