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.
Wednesday, Nov 7
Warm-Up (1000)
500 as 100 free swim/50 c.u./100 free swim/50 almost c.u.
200-300 pull, build; think almost c.u.
~fins on~
100 backstroke; 25 kick streamline position/25 timing drill/50 swim with hip roll
100 swim with fins, choice
Butterfly (300)
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
Breaststroke (300-500)
100 breaststroke kick or 200 Kick with fins
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
Main (700)
200-300 (4-6) x 50 on 1:00, 1:10, 1:20, 1:30, 2:00
300-400 (3-4) x 100 Odds pull, evens swim
Cool-Down (100-300)
Easy swim
Wednesday, Nov 7
Warm-Up (1000)
500 as 100 free swim/50 c.u./100 free swim/50 almost c.u.
200-300 pull, build; think almost c.u.
~fins on~
100 backstroke; 25 kick streamline position/25 timing drill/50 swim with hip roll
100 swim with fins, choice
Butterfly (300)
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
Breaststroke (300-500)
100 breaststroke kick or 200 Kick with fins
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
Main (700)
200-300 (4-6) x 50 on 1:00, 1:10, 1:20, 1:30, 2:00
300-400 (3-4) x 100 Odds pull, evens swim
Cool-Down (100-300)
Easy swim
