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.
Thursday, Jan 17
Warm-Up (1200)
200 Swim
4 x 25 together. #1 head up, #2 just face in, #3 too low, #4 perfect
6 x 50. Go on 3rd touch. #1- 2 are thinking about head position. #3 is catch-up (wide entry),
#4 is almost catch-up, #5 -6 are choice (good technique)
~fins on~
4 x 50 Kick. Back or with board (fly or free). Go on 3rd touch.
8 x 25 #1 fly (3R-3L), #2 fly (3R-1-3L-1), #3 back (1/4 arm raise), #4 back “L”,
#5 *** with free kick, #6 brast with fly kick, #7 free (change 6),
#8 free (chg 6 with 3 strokes)
~fins off~
50-100 breaststroke kick
50-100 breaststroke swim (breathe early, glide)
Main (1100 or 1400)
200 Broken at the 50-100-50. Try for even pace. Get time, let me write it down.
L4: :45, 1:30 L5: :50, 1:40 L6: :55 or 1:00, 1:50 or 2:00
L7: 1:05, 2:10 L8: 1:15, 2:30
100-200 Pull, recovery
200 Broken as 4 x 50. Pick your interval: :50, :55, 1:00, 1:05, 1:10, 2:30
~fins ok~
300 as 4 x (25K, 25D, 25S)
200 Pull, freestyle. Time yourself; good effort
(If time…100 choice, count strokes; 2 x 100 descend (rest 20 sec after 1st 100)
Cool-Down (300)
4 x 25 with “perfect” stroke, choice. Rest 5-10.
200 easy swim or pull
Thursday, Jan 17
Warm-Up (1200)
200 Swim
4 x 25 together. #1 head up, #2 just face in, #3 too low, #4 perfect
6 x 50. Go on 3rd touch. #1- 2 are thinking about head position. #3 is catch-up (wide entry),
#4 is almost catch-up, #5 -6 are choice (good technique)
~fins on~
4 x 50 Kick. Back or with board (fly or free). Go on 3rd touch.
8 x 25 #1 fly (3R-3L), #2 fly (3R-1-3L-1), #3 back (1/4 arm raise), #4 back “L”,
#5 *** with free kick, #6 brast with fly kick, #7 free (change 6),
#8 free (chg 6 with 3 strokes)
~fins off~
50-100 breaststroke kick
50-100 breaststroke swim (breathe early, glide)
Main (1100 or 1400)
200 Broken at the 50-100-50. Try for even pace. Get time, let me write it down.
L4: :45, 1:30 L5: :50, 1:40 L6: :55 or 1:00, 1:50 or 2:00
L7: 1:05, 2:10 L8: 1:15, 2:30
100-200 Pull, recovery
200 Broken as 4 x 50. Pick your interval: :50, :55, 1:00, 1:05, 1:10, 2:30
~fins ok~
300 as 4 x (25K, 25D, 25S)
200 Pull, freestyle. Time yourself; good effort
(If time…100 choice, count strokes; 2 x 100 descend (rest 20 sec after 1st 100)
Cool-Down (300)
4 x 25 with “perfect” stroke, choice. Rest 5-10.
200 easy swim or pull
