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.
Friday, Nov 16
Warm-Up (1000)
250 (100 Swim free/50 c.u./100 almost c.u.
250 (5 x 50) #1 3R-3L (fly, back, or free) / #2 swim (choice) / #3 chg 2 (free) /
#4 swim (choice) / #5 swim free (almost c.u.)
~fins on~
100 Kick backstroke (streamline position)
100 Backstroke (25 timing drill/25 swim). Turn hips!
100 Backstroke (25 “L” drill/25 swim). On your side to form “L”!
100 Backstroke swim, move hips as in drills.
~fins off~
100 Swim (25 ***/25 free or 25 back/25 free)
Main (1400)
200 (4 x 50) on 1:00, 1:10, 1:20, 1:30, 1:50 #1-2 choice descend / #3-4 free descend
200 (2 x 100) on 1:35, 1:50, 2:00, 2:15, 2:50
200 Pull. 100 with paddles / 100 without paddles
200 Swim, free. Good effort.
Float with hands at side. Move head up or down to see what happens to fee.
Float with hands extended. Move head.
***Reason for almost c.u. on free is to maintain streamline position.***
50 Try pulling with feet tied. No buoy. &&&
100 swim free, almost c.u.
200 (4 x 50) on 1:00, 1:10, 1:20, 1:30, 1:50 #1-2 choice descend / #3-4 choice descend
100 swim choice
200 Kick
Cool-Down (100)
4 x 25 Count
***I was amazed that some of my swimmers never understood why I keep pushing them to do almost catch-up. Today they were nodding like they “got it.”
&&&Back in the 50s, we pulled with a rubber band from an inner tube around our ankles, nothing for buoyancy. Pulling was not fun like it is with a buoy. I bought some Velcro and cut it in strips to tie fee. I didn’t push it today, just a 50. But, we will do more.
Friday, Nov 16
Warm-Up (1000)
250 (100 Swim free/50 c.u./100 almost c.u.
250 (5 x 50) #1 3R-3L (fly, back, or free) / #2 swim (choice) / #3 chg 2 (free) /
#4 swim (choice) / #5 swim free (almost c.u.)
~fins on~
100 Kick backstroke (streamline position)
100 Backstroke (25 timing drill/25 swim). Turn hips!
100 Backstroke (25 “L” drill/25 swim). On your side to form “L”!
100 Backstroke swim, move hips as in drills.
~fins off~
100 Swim (25 ***/25 free or 25 back/25 free)
Main (1400)
200 (4 x 50) on 1:00, 1:10, 1:20, 1:30, 1:50 #1-2 choice descend / #3-4 free descend
200 (2 x 100) on 1:35, 1:50, 2:00, 2:15, 2:50
200 Pull. 100 with paddles / 100 without paddles
200 Swim, free. Good effort.
Float with hands at side. Move head up or down to see what happens to fee.
Float with hands extended. Move head.
***Reason for almost c.u. on free is to maintain streamline position.***
50 Try pulling with feet tied. No buoy. &&&
100 swim free, almost c.u.
200 (4 x 50) on 1:00, 1:10, 1:20, 1:30, 1:50 #1-2 choice descend / #3-4 choice descend
100 swim choice
200 Kick
Cool-Down (100)
4 x 25 Count
***I was amazed that some of my swimmers never understood why I keep pushing them to do almost catch-up. Today they were nodding like they “got it.”
&&&Back in the 50s, we pulled with a rubber band from an inner tube around our ankles, nothing for buoyancy. Pulling was not fun like it is with a buoy. I bought some Velcro and cut it in strips to tie fee. I didn’t push it today, just a 50. But, we will do more.
