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.
Monday, Feb 18
Warm-Up (1000)
300 (25 drill/50 swim) x 4
200-300 Pull
~fins on~
400 (8 x 50). #1 Freestyle change 12; #2 Backstroke change 12; #3 Free chg 6 with 3;
#4 Back chg 6 with 3; #5 (2 x 25) Hand at side – 3 k lft, 3 k front, 3 k left;
#7 Back ¼ arm raise (hands at side); #7 Free swim with exaggerated hip rotation;
#8 Back swim – roll hip before hand enters
~fins off ~
Main1 (1100)
100 Free swim – show hip rotation and reach/glide
100 Back or (50 back/50 free) – show hip rotation as hand enters
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:40, 1:55, 2:10, 2:20, 2:45
~rest extra 30~
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:35, 1:50, 2:05, 2:15, 2:40
~rest extra 30~
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:30, 1:45, 2:00, 2:10
Main2 (300-500)
~fins on~
(6-10) x 50 Choice. 25 Kick/25 Swim on 1:00, 1:05, 1:10, 1:15, 1:30
Cool-Down (100-200)
~fins off~
Easy swim
Monday, Feb 18
Warm-Up (1000)
300 (25 drill/50 swim) x 4
200-300 Pull
~fins on~
400 (8 x 50). #1 Freestyle change 12; #2 Backstroke change 12; #3 Free chg 6 with 3;
#4 Back chg 6 with 3; #5 (2 x 25) Hand at side – 3 k lft, 3 k front, 3 k left;
#7 Back ¼ arm raise (hands at side); #7 Free swim with exaggerated hip rotation;
#8 Back swim – roll hip before hand enters
~fins off ~
Main1 (1100)
100 Free swim – show hip rotation and reach/glide
100 Back or (50 back/50 free) – show hip rotation as hand enters
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:40, 1:55, 2:10, 2:20, 2:45
~rest extra 30~
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:35, 1:50, 2:05, 2:15, 2:40
~rest extra 30~
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:30, 1:45, 2:00, 2:10
Main2 (300-500)
~fins on~
(6-10) x 50 Choice. 25 Kick/25 Swim on 1:00, 1:05, 1:10, 1:15, 1:30
Cool-Down (100-200)
~fins off~
Easy swim
