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.
Santa Claus is Coming to Town
You better watch out. You better not complain. Better not pout . It’s easy to explain. Santa Claus is coming to town.
→500 (100 swim (no fins) / 100 kick (with fins) / 100 swim with fins / 100 drill
(choice) / 100 swim no fins
→400 Pull as 100 easy pull / 200 pull fast /100 pull easy. Get lane together
before each part.
→300 as 4 x 75. #1- all drill; #2 - 50 drill/25 swim; #3-25 drill/25 swim;
#4 all swim. Choice drill. Leave when 4th finishes.
He’s making a list and checking with coach. Gonna find out Who’s working hard and Who’s not. Santa Claus is coming to town.
→6 x 50 #1-4 are pull; #5-6 are swim. On :45,:50, :55, 1:00, 1:10, 1:20
He sees you when you’re swimming. He knows when you are sloppy. He knows if you are doing your best, so pay attention to how much rest.
→400 as 2 x 50 / 2 x 100 / 2 x 50. Look at the clock when you start. Rest exactly 10 seconds after each part. Get your finish time. Subtract 50 seconds for 400 time.
Oh! You better watch out! You better not complain. Better not pout. It’s easy to explain. Santa Claus is coming to town.
→100 easy swim; long and strong
→Relays!
I’ll miss you. See you on the 26th!
Santa Claus is Coming to Town
You better watch out. You better not complain. Better not pout . It’s easy to explain. Santa Claus is coming to town.
→500 (100 swim (no fins) / 100 kick (with fins) / 100 swim with fins / 100 drill
(choice) / 100 swim no fins
→400 Pull as 100 easy pull / 200 pull fast /100 pull easy. Get lane together
before each part.
→300 as 4 x 75. #1- all drill; #2 - 50 drill/25 swim; #3-25 drill/25 swim;
#4 all swim. Choice drill. Leave when 4th finishes.
He’s making a list and checking with coach. Gonna find out Who’s working hard and Who’s not. Santa Claus is coming to town.
→6 x 50 #1-4 are pull; #5-6 are swim. On :45,:50, :55, 1:00, 1:10, 1:20
He sees you when you’re swimming. He knows when you are sloppy. He knows if you are doing your best, so pay attention to how much rest.
→400 as 2 x 50 / 2 x 100 / 2 x 50. Look at the clock when you start. Rest exactly 10 seconds after each part. Get your finish time. Subtract 50 seconds for 400 time.
Oh! You better watch out! You better not complain. Better not pout. It’s easy to explain. Santa Claus is coming to town.
→100 easy swim; long and strong
→Relays!
I’ll miss you. See you on the 26th!
