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, Feb 6
Warm-Up (1300)
200-300 Swim (75 free/25 non)
200 free (50 c.u. / 50 almost c.u.)
200 choice (fins ok) 25 kick/25 swim
300-400 Pull. 2 x 200 or 1 x 200 + 1 x 100. Get lane together after 1st 200.
8 x 25 Odd sprint; even easy
Main (1200)
8 x 50 freestyle, count strokes, think. Hint: good streamline off wall reduces # of strokes.
#1 swim, #2 pull, no paddles, #3 pull with paddles, #4 swim with paddles,
#5 swim, #6 pull with paddles, #7 pull, no paddles, #8 swim
4 x 50 kick, choice.
200 choice, all one stroke (not IM).
Free: 25 kick/ 25 swim/ 25 chg 3/ 25 swim/25 4R-4L/25 swim/ fingertip drag/25 swim
Back: same except “L” for last drill
***( just 150): 25 kick/ 25 swim/ 25 (2p/1k)/ 25 swim/25 (1p/2k)/25 swim
200-400 (2-4) x 100. Moderate pace on 1:35, 1:50, 2:05, 2:10, 2:40
Cool-Down (100)
100 easy swim with great streamline
Wednesday, Feb 6
Warm-Up (1300)
200-300 Swim (75 free/25 non)
200 free (50 c.u. / 50 almost c.u.)
200 choice (fins ok) 25 kick/25 swim
300-400 Pull. 2 x 200 or 1 x 200 + 1 x 100. Get lane together after 1st 200.
8 x 25 Odd sprint; even easy
Main (1200)
8 x 50 freestyle, count strokes, think. Hint: good streamline off wall reduces # of strokes.
#1 swim, #2 pull, no paddles, #3 pull with paddles, #4 swim with paddles,
#5 swim, #6 pull with paddles, #7 pull, no paddles, #8 swim
4 x 50 kick, choice.
200 choice, all one stroke (not IM).
Free: 25 kick/ 25 swim/ 25 chg 3/ 25 swim/25 4R-4L/25 swim/ fingertip drag/25 swim
Back: same except “L” for last drill
***( just 150): 25 kick/ 25 swim/ 25 (2p/1k)/ 25 swim/25 (1p/2k)/25 swim
200-400 (2-4) x 100. Moderate pace on 1:35, 1:50, 2:05, 2:10, 2:40
Cool-Down (100)
100 easy swim with great streamline
