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.
Wed, Sept 26
Warm-Up (1000)
300 (100 Swim, 100 as 25 Drill/75 Swim, 100 as 50 Drill/50 Swim)
~Fins on~
200 (50 kick on side, 50 chg 6, 50 chg 6 with 3, 50 swim). Free or Free/Back
100 Breaststroke. 25 pull with free kick, 25 pull with fly kick,
~fins off~ 25 with 1 pull/2 kicks, 25 swim
100 Repeat breaststroke above OR 100 Fly with fins (25 c.u. with fly kick / 25 3R-3L /
25 3R-1-3L / 25 swim)
200 Swim, choice
100 (4 x 25) Build on 1 and 2, sprint on 3 and 4
Main (1600)
100 Count strokes
200 Pull, long and strong
300 (3 x 100) Descend. On 1:40, 1:55, 2:05, 2:20, 2:45
400 50 Kick/50 Swim
300 (3 x 100) Pull, descend. Same interval.
200 Swim, long and strong
100 Count strokes
Alternate Main for those going to the meet Saturday:
100 Count strokes
2 x 50 Pull
150 Swim (75, 50, 25).
200 50 Kick/50 Swim
10 minutes of quality turns
10 minutes off the blocks
Cool-Down (100)
4 x 25
Wed, Sept 26
Warm-Up (1000)
300 (100 Swim, 100 as 25 Drill/75 Swim, 100 as 50 Drill/50 Swim)
~Fins on~
200 (50 kick on side, 50 chg 6, 50 chg 6 with 3, 50 swim). Free or Free/Back
100 Breaststroke. 25 pull with free kick, 25 pull with fly kick,
~fins off~ 25 with 1 pull/2 kicks, 25 swim
100 Repeat breaststroke above OR 100 Fly with fins (25 c.u. with fly kick / 25 3R-3L /
25 3R-1-3L / 25 swim)
200 Swim, choice
100 (4 x 25) Build on 1 and 2, sprint on 3 and 4
Main (1600)
100 Count strokes
200 Pull, long and strong
300 (3 x 100) Descend. On 1:40, 1:55, 2:05, 2:20, 2:45
400 50 Kick/50 Swim
300 (3 x 100) Pull, descend. Same interval.
200 Swim, long and strong
100 Count strokes
Alternate Main for those going to the meet Saturday:
100 Count strokes
2 x 50 Pull
150 Swim (75, 50, 25).
200 50 Kick/50 Swim
10 minutes of quality turns
10 minutes off the blocks
Cool-Down (100)
4 x 25
