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, Nov 5
Recovery Workout (local meet on Saturday)
Freestyle (1000)
200 freestyle as 25 catch-up/25 almost c.u.
100 free, count strokes
~fins on~
200 as (50 chg 6 / 50 chg 6 with 3 / 50 chg 3/ 50 chg 3 with 3)
100 free with fins
~fins off~
100 free with glide 2
200 free pull as almost c.u.
100 free swim, almost c.u.
Backstroke (500)
~fins on~
100 back kick – streamline
100 timing drill (hands at side…)
100 back swim with fins, turn hips before lifting hand out of water (like drill)
~fins off~
100 as 4 x 25 back. I want to see you turn hips.
100 (25 back/50 free/25 back)
Breaststroke (200)
50 *** swim, work on timing (breathe at the “y”, glide 3)
100 as 4 x 25 (underwater pull-out, 3,2,1) glide on each stroke
50 *** swim
Butterfly (300)
~fins on~
50 kick with board
50 kick as body dolphin, no board, streamline
100 as 4 x 25, underwater recovery
50 as 2 x 25 swim with fins
~fins off~
50 as 2 x 25 fly as far as you do it correctly, then free
Conditioning (500-800)
200 as 4 x 50. Try for exactly the same time. Choice
300 as 3 x 100. Try for exactly the same time. Choice
If time, 300 easy swim – choice
Monday, Nov 5
Recovery Workout (local meet on Saturday)
Freestyle (1000)
200 freestyle as 25 catch-up/25 almost c.u.
100 free, count strokes
~fins on~
200 as (50 chg 6 / 50 chg 6 with 3 / 50 chg 3/ 50 chg 3 with 3)
100 free with fins
~fins off~
100 free with glide 2
200 free pull as almost c.u.
100 free swim, almost c.u.
Backstroke (500)
~fins on~
100 back kick – streamline
100 timing drill (hands at side…)
100 back swim with fins, turn hips before lifting hand out of water (like drill)
~fins off~
100 as 4 x 25 back. I want to see you turn hips.
100 (25 back/50 free/25 back)
Breaststroke (200)
50 *** swim, work on timing (breathe at the “y”, glide 3)
100 as 4 x 25 (underwater pull-out, 3,2,1) glide on each stroke
50 *** swim
Butterfly (300)
~fins on~
50 kick with board
50 kick as body dolphin, no board, streamline
100 as 4 x 25, underwater recovery
50 as 2 x 25 swim with fins
~fins off~
50 as 2 x 25 fly as far as you do it correctly, then free
Conditioning (500-800)
200 as 4 x 50. Try for exactly the same time. Choice
300 as 3 x 100. Try for exactly the same time. Choice
If time, 300 easy swim – choice
