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 24
Warm-Up (1200)
200 (75 free/25 full c.u.)
200 Pull (100 w/o paddles, 100 with paddles)
~Fins and Paddles~
200 (75 free/25 back) 3R-3-3L
50 One arm with kickboard. Hold board sideways, one arm with paddles. Head up-look.
50 Swim free with paddles and fins.
~No paddles, keep fins on~
50 25 Tarzan Stroke (head up)/25 Tarzan ½ way, then swim
50 Swim with fins, wide entry, good reach
200 (4 x 50 kick) on 1:10, 1:10, 1:10, 1:15, 2:00. Choice.
50 Fly. Catch-up pull/fly kick. Breathe forward.
50 Fly. Kick 4, then stroke one or two; Kick 4, stroke one or two…
~Fins off~
100 IM swim. On fly and ***, you can drill if needed.
Main (600-1200)
(12-24) x 50 continuous, but think in groups of 4. Descend 3 - 1 easy.
After each group of 4, reset the clock (no more than 25 sec extra rest)
Alternate choice and free.
Ln 4: 1:00 choice/:50 free
Ln 5: 1:10 choice/:55 free
Ln 6: 1:20 choice/1:00 free
Ln 7: 1:30 choice/1:15 free
Ln 8: 2:15 choice/1:50 free
Cool-Down (100-400)
100-200 Pull
100-200 Swim
Friday, Aug 24
Warm-Up (1200)
200 (75 free/25 full c.u.)
200 Pull (100 w/o paddles, 100 with paddles)
~Fins and Paddles~
200 (75 free/25 back) 3R-3-3L
50 One arm with kickboard. Hold board sideways, one arm with paddles. Head up-look.
50 Swim free with paddles and fins.
~No paddles, keep fins on~
50 25 Tarzan Stroke (head up)/25 Tarzan ½ way, then swim
50 Swim with fins, wide entry, good reach
200 (4 x 50 kick) on 1:10, 1:10, 1:10, 1:15, 2:00. Choice.
50 Fly. Catch-up pull/fly kick. Breathe forward.
50 Fly. Kick 4, then stroke one or two; Kick 4, stroke one or two…
~Fins off~
100 IM swim. On fly and ***, you can drill if needed.
Main (600-1200)
(12-24) x 50 continuous, but think in groups of 4. Descend 3 - 1 easy.
After each group of 4, reset the clock (no more than 25 sec extra rest)
Alternate choice and free.
Ln 4: 1:00 choice/:50 free
Ln 5: 1:10 choice/:55 free
Ln 6: 1:20 choice/1:00 free
Ln 7: 1:30 choice/1:15 free
Ln 8: 2:15 choice/1:50 free
Cool-Down (100-400)
100-200 Pull
100-200 Swim
