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.
Wed, Jan 9
This workout was adapted from Wendy Neely’s workouts on Workout Forum
Warm-Up (900)
200-300 Swim
300 as 4 x 75 (25k, 25drill, 25 swim). Continuous.
200 as 4 x 50 Pace Freestyle on :50, 1:00, 1:05, 1:10, 1:45
100 as 4 x 25 Build to fast with in each 25. Start ou technically perfect and at the 12 ½ mark turn on the legs and sprint. On :35, :40, :45, :45, :55
Main (1500)
6 x 100 Distance per stroke. Keep even stroke count!
Odds are choice 1:40, 2:00, 2:10, 2:20, 3:00
3X200
#1Easy- Fins and Paddles( legs are moving you forward strokes relaxed and long)
#2 Medium- Paddles No Fins (legs still driving force long strokes
#3 Strong- No Toys relaxed effort faster in time
12 x 25
4 Kick on back ( rolling water off of feet no knees breaking surface)
4 Swim choice
4 Kick w/board (feet under water)
Cool-Down (100-300)
300 Pull, long and strong
Wed, Jan 9
This workout was adapted from Wendy Neely’s workouts on Workout Forum
Warm-Up (900)
200-300 Swim
300 as 4 x 75 (25k, 25drill, 25 swim). Continuous.
200 as 4 x 50 Pace Freestyle on :50, 1:00, 1:05, 1:10, 1:45
100 as 4 x 25 Build to fast with in each 25. Start ou technically perfect and at the 12 ½ mark turn on the legs and sprint. On :35, :40, :45, :45, :55
Main (1500)
6 x 100 Distance per stroke. Keep even stroke count!
Odds are choice 1:40, 2:00, 2:10, 2:20, 3:00
3X200
#1Easy- Fins and Paddles( legs are moving you forward strokes relaxed and long)
#2 Medium- Paddles No Fins (legs still driving force long strokes
#3 Strong- No Toys relaxed effort faster in time
12 x 25
4 Kick on back ( rolling water off of feet no knees breaking surface)
4 Swim choice
4 Kick w/board (feet under water)
Cool-Down (100-300)
300 Pull, long and strong
