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, Oct 1
Warm-Up (1300)
200-300 Swim, choice
200-300 Pull, free
100 Swim, choice
100 Pull, choice
~fins on~
200 Fly drills. (50 body dolphin, scull to breathe / 50 kick with brd /
50 c.u. with fly kick / 50 3R-3L “head down, butt up”)
50 Butter Flutter (Swim fly as far as you can each 25 – at least 3 or 4 strokes)
100 Swim free with fins – almost c.u.
100 Breaststroke drills. (50 *** pull with free kick. ~fins off~ / 25 br pull with fly kick/
Stop at deep end. Vertical kick *** for 30 sec. 25 *** swim)
50 Swim, choice.
Main (1000)
Go 10 sec apart on next several swims.
50 swim free, relaxed. Get your time.
50 swim free at 38-41 (40), 44-49 (under 48), 50-54 (under 55), 57-1:02 (1:00), 1:10-1:20
50 swim free at same speed as above.
100 free at 1:20, 1:35, 1:48, 2:00, 2:25
100 free faster than above
Go back to leaving 5 sec apart
400 as 4 x (75 moderate, rest 5-10 sec, 25 sprint). Rest approx.. 30 sec between. Choice.
200 as 2 x 100 free on 1:30, 1:45, 2:00, 2:10, 2:40
50 Choice. Fast.
Cool-Down (400)
50 Kick/50 Swim
Monday, Oct 1
Warm-Up (1300)
200-300 Swim, choice
200-300 Pull, free
100 Swim, choice
100 Pull, choice
~fins on~
200 Fly drills. (50 body dolphin, scull to breathe / 50 kick with brd /
50 c.u. with fly kick / 50 3R-3L “head down, butt up”)
50 Butter Flutter (Swim fly as far as you can each 25 – at least 3 or 4 strokes)
100 Swim free with fins – almost c.u.
100 Breaststroke drills. (50 *** pull with free kick. ~fins off~ / 25 br pull with fly kick/
Stop at deep end. Vertical kick *** for 30 sec. 25 *** swim)
50 Swim, choice.
Main (1000)
Go 10 sec apart on next several swims.
50 swim free, relaxed. Get your time.
50 swim free at 38-41 (40), 44-49 (under 48), 50-54 (under 55), 57-1:02 (1:00), 1:10-1:20
50 swim free at same speed as above.
100 free at 1:20, 1:35, 1:48, 2:00, 2:25
100 free faster than above
Go back to leaving 5 sec apart
400 as 4 x (75 moderate, rest 5-10 sec, 25 sprint). Rest approx.. 30 sec between. Choice.
200 as 2 x 100 free on 1:30, 1:45, 2:00, 2:10, 2:40
50 Choice. Fast.
Cool-Down (400)
50 Kick/50 Swim
