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, Dec 5
Warm-Up (1000)
(100) 25 c.u./25 swim
(100) almost c.u.
~Fins ok~
(100) 25 change 6/25 swim in slow motion
(100) swim with fins, think about pull (elbow up at catch)
(100) 2 x 25 *** scull with free kick; breathe early. 2 x 25 *** pull with free kick
~fins off~
(50-100) *** kick
(50-100) *** swim, keep pull short
(100-300) pull 75 free/25 back
Main (1500)
6 x 50 All free, even pace. Or 1-3 choice, 4-6 free even pace.
4 x 75 All free or free/choice/free
3 x 100 All free or 1-2 free, 3 choice
2 x 150 All free or 50 free/50 choice/50 free
1 x 300 Long and strong, good stroke. Choice.
Cool-Down (300)
100 pull / 100 swim / 100 pull
Wednesday, Dec 5
Warm-Up (1000)
(100) 25 c.u./25 swim
(100) almost c.u.
~Fins ok~
(100) 25 change 6/25 swim in slow motion
(100) swim with fins, think about pull (elbow up at catch)
(100) 2 x 25 *** scull with free kick; breathe early. 2 x 25 *** pull with free kick
~fins off~
(50-100) *** kick
(50-100) *** swim, keep pull short
(100-300) pull 75 free/25 back
Main (1500)
6 x 50 All free, even pace. Or 1-3 choice, 4-6 free even pace.
4 x 75 All free or free/choice/free
3 x 100 All free or 1-2 free, 3 choice
2 x 150 All free or 50 free/50 choice/50 free
1 x 300 Long and strong, good stroke. Choice.
Cool-Down (300)
100 pull / 100 swim / 100 pull