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, Sept 10
Warm-Up (1200)
200-300 Swim, Choice
All Free:
100 Swim with an exaggerated glide. I’m watching!
100 as 4 x 25 count strokes. Slow it down and ride the glide.
100 as 2 x 50 count. Maintain same stroke count as on 25s.
Pick another stroke:
100 as 2 x 25 Count. 1 x 50 Count. Back should be close to Free count.
Fly and *** should be about ½ of count for Free.
Back to Free:
200 Pull. Think about a long stroke.
200-300 (4-6) x 50 Kick. Choice. On 1:10, 1:20, 1:30, 1:50. Pick interval after 1st 50.
Main1 (1200)
500 as 5 x 100. #1-50 c.u./50 swim; #2-50 3R,3L/50 swim; #3-25 c.u./75 swim;
#4-25 3R,3L/75 Swim; #5-Swim
400 as 4 x 100 Pull.
300 as 3 x 100 Swim, choice.
Main2 (200-400)
(4-8) x 50. Do 2 in a row the same stroke.
Cool-Down (100)
100 Easy Swim.
Monday, Sept 10
Warm-Up (1200)
200-300 Swim, Choice
All Free:
100 Swim with an exaggerated glide. I’m watching!
100 as 4 x 25 count strokes. Slow it down and ride the glide.
100 as 2 x 50 count. Maintain same stroke count as on 25s.
Pick another stroke:
100 as 2 x 25 Count. 1 x 50 Count. Back should be close to Free count.
Fly and *** should be about ½ of count for Free.
Back to Free:
200 Pull. Think about a long stroke.
200-300 (4-6) x 50 Kick. Choice. On 1:10, 1:20, 1:30, 1:50. Pick interval after 1st 50.
Main1 (1200)
500 as 5 x 100. #1-50 c.u./50 swim; #2-50 3R,3L/50 swim; #3-25 c.u./75 swim;
#4-25 3R,3L/75 Swim; #5-Swim
400 as 4 x 100 Pull.
300 as 3 x 100 Swim, choice.
Main2 (200-400)
(4-8) x 50. Do 2 in a row the same stroke.
Cool-Down (100)
100 Easy Swim.
