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, Oct 24
Warm-Up (1000)
300 (100 swim, 100 pull – no paddles, 100 swim)
100 (2 x 50 as 25 c.u./25 almost c.u.). Remember to do drills correctly!
~Fins on~
100 (25 free drill (wave)/25 swim) x 2
100 (25 back drill (timing)/25 swim) x 2. Roll hips!!!
300 (3 x 100 Kick). Rest 15 after each 100.
~Fins off~
100 Swim, choice
Main (1500)
~Rearrange lanes for sprinting~
8 x 25 Sprint
100-200 Easy
4 x 50 (2 at a time, split lane)
~Return to usual lanes~
3 x (200, 150, 100) Pull
3 x 100 Swim
Cool-Down (100)
4 x 25 Count strokes
Wed, Oct 24
Warm-Up (1000)
300 (100 swim, 100 pull – no paddles, 100 swim)
100 (2 x 50 as 25 c.u./25 almost c.u.). Remember to do drills correctly!
~Fins on~
100 (25 free drill (wave)/25 swim) x 2
100 (25 back drill (timing)/25 swim) x 2. Roll hips!!!
300 (3 x 100 Kick). Rest 15 after each 100.
~Fins off~
100 Swim, choice
Main (1500)
~Rearrange lanes for sprinting~
8 x 25 Sprint
100-200 Easy
4 x 50 (2 at a time, split lane)
~Return to usual lanes~
3 x (200, 150, 100) Pull
3 x 100 Swim
Cool-Down (100)
4 x 25 Count strokes
