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 18
This is a relatively low stress workout. We had a hard one for those who swam on Friday, and many swimmers missed Friday because of a big running weekend here – an 8K, ½ and full marathons.
Warm-Up (1200)
300 Freestyle. 100 swim / 50 catch-up / 50 swim / 50 3R-3-3L / 50 swim
300 Pull. 100 without paddles / 100 with paddles / 100 paddles optional
200 (8 x 25) 1-4 count strokes (do at least 2 different strokes);
5-8 streamline and kick 1/3 of the way, then swim
300 (6 x 50) Descend 1-3, descend 4-6. Look at the clock!!! Can change strokes for 4-6.
100 Swim, choice. Good technique.
Main (1500)
~Fins on~
200 (25 kick / 25 swim). Choice.
200 (75 swim/25 kick) x 2. Choice.
100 Free, back or fly with fins and paddles. 25 R arm only / 25 L arm only / 50 4R-4L.
~Fins off~
300 (100 swim / 100 pull / 100 swim). Just stop to change equipment.
300 (50 pull / 100 swim) x 2
200-400 (4-8) x 50. Odds fast, evens easy. Go when 4th person touches.
Cool-Down (100)
4 x 25 perfect stroke, choice.
Monday, March 18
This is a relatively low stress workout. We had a hard one for those who swam on Friday, and many swimmers missed Friday because of a big running weekend here – an 8K, ½ and full marathons.
Warm-Up (1200)
300 Freestyle. 100 swim / 50 catch-up / 50 swim / 50 3R-3-3L / 50 swim
300 Pull. 100 without paddles / 100 with paddles / 100 paddles optional
200 (8 x 25) 1-4 count strokes (do at least 2 different strokes);
5-8 streamline and kick 1/3 of the way, then swim
300 (6 x 50) Descend 1-3, descend 4-6. Look at the clock!!! Can change strokes for 4-6.
100 Swim, choice. Good technique.
Main (1500)
~Fins on~
200 (25 kick / 25 swim). Choice.
200 (75 swim/25 kick) x 2. Choice.
100 Free, back or fly with fins and paddles. 25 R arm only / 25 L arm only / 50 4R-4L.
~Fins off~
300 (100 swim / 100 pull / 100 swim). Just stop to change equipment.
300 (50 pull / 100 swim) x 2
200-400 (4-8) x 50. Odds fast, evens easy. Go when 4th person touches.
Cool-Down (100)
4 x 25 perfect stroke, choice.
