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, March 4
Warm-Up (500)
300 Swim (200 Free/100 Choice)
200 Count strokes (4 x 25 Free / 4 x 25 Choice). Rest 5 after each 25.
Main (2000)
~Fins on~ (800)
100-200 Kick Free with board
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L)
100 (25 chg 6 / 25 chg 6 with 3) ~fins off~ (25 chg 3 / 25 chg 3 with 3)
100-200 Pull Free
200 (4 x 50 Free, descend 1-3, 4 easy)
Pick a stroke. ~ Fins on except for breaststroke~ (700)
100-200 Kick
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L) for bk, fly or fr
Breaststroke: 25 1 Pull/2 Kicks, 25 2 Pulls/1 Kick, 25 glide 4/ 25 glide 2
~Fins off except for fly~
100 (Free: 25 catch-up/25 almost c.u.); (Back: 25 ¼ arm raise/25 “L” / 50 “L” with 3)
(Fly: 25 Kick 3, pull 1 / 25 Swim); (***: br with fly k/ swim / br with fr K / swim)
100 Pull Free and Back. *** 50 pull. Fly 50 swim
200 (4 x 50 Stroke, descend 1-3, 4 easy. Fly can be 25 fly/25 free.)
300 as 6 x 50 choice. Keep even pace or descend 1-3, 4-6. Can switch after 3.
200 as 2 x 100. Even pace, choice.
Cool-Down (100-300)
Easy swim
Monday, March 4
Warm-Up (500)
300 Swim (200 Free/100 Choice)
200 Count strokes (4 x 25 Free / 4 x 25 Choice). Rest 5 after each 25.
Main (2000)
~Fins on~ (800)
100-200 Kick Free with board
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L)
100 (25 chg 6 / 25 chg 6 with 3) ~fins off~ (25 chg 3 / 25 chg 3 with 3)
100-200 Pull Free
200 (4 x 50 Free, descend 1-3, 4 easy)
Pick a stroke. ~ Fins on except for breaststroke~ (700)
100-200 Kick
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L) for bk, fly or fr
Breaststroke: 25 1 Pull/2 Kicks, 25 2 Pulls/1 Kick, 25 glide 4/ 25 glide 2
~Fins off except for fly~
100 (Free: 25 catch-up/25 almost c.u.); (Back: 25 ¼ arm raise/25 “L” / 50 “L” with 3)
(Fly: 25 Kick 3, pull 1 / 25 Swim); (***: br with fly k/ swim / br with fr K / swim)
100 Pull Free and Back. *** 50 pull. Fly 50 swim
200 (4 x 50 Stroke, descend 1-3, 4 easy. Fly can be 25 fly/25 free.)
300 as 6 x 50 choice. Keep even pace or descend 1-3, 4-6. Can switch after 3.
200 as 2 x 100. Even pace, choice.
Cool-Down (100-300)
Easy swim
