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 26
“Human” stroke is similar to dog paddle, except you pull all the way back. Underwater, it is like the normal stroke, but recover underwater.
Warm-Up (1400)
300 Swim. 200 easy/100 pick it up a little
~fins on~
300 as 4 x( 50 Kick/25 Swim)
300 as 6 x 50. #1-2 50 catch-up, #3 25 “human” stroke/25 swim, #4 25 head up/25 swim,
#5-6 choice stroke and drill
300 Pull. Continuous for 300, but make each 100 faster
200 Swim. Choice, all the same stroke. Good technique.
Main (1200)
300 as 2 x 150 (50 swim/50 3R-3-3L/50 swim). Free. fly or back.
600 as 6 x 100 Odds are pull; evens are swim. Try to keep the time for pull and swim equal
On 1:40, 1:55, 2:10, 2:15, 2:50
300 swim. All free or 100 free/100 non/100 free. Good technique.
Cool-Down (100)
100 IM, easy. Substitute as needed.
Wednesday, Dec 26
“Human” stroke is similar to dog paddle, except you pull all the way back. Underwater, it is like the normal stroke, but recover underwater.
Warm-Up (1400)
300 Swim. 200 easy/100 pick it up a little
~fins on~
300 as 4 x( 50 Kick/25 Swim)
300 as 6 x 50. #1-2 50 catch-up, #3 25 “human” stroke/25 swim, #4 25 head up/25 swim,
#5-6 choice stroke and drill
300 Pull. Continuous for 300, but make each 100 faster
200 Swim. Choice, all the same stroke. Good technique.
Main (1200)
300 as 2 x 150 (50 swim/50 3R-3-3L/50 swim). Free. fly or back.
600 as 6 x 100 Odds are pull; evens are swim. Try to keep the time for pull and swim equal
On 1:40, 1:55, 2:10, 2:15, 2:50
300 swim. All free or 100 free/100 non/100 free. Good technique.
Cool-Down (100)
100 IM, easy. Substitute as needed.
