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.
Friday, March 22
This was a successful workout. Swimmers liked the kicking contest with prizes (caps or luggage tags). Also, pulling with no paddles was particularly good for some. They needed to see how their stroke compares without the help of the paddle.
Warm-Up (1000)
200-300 Swim (75 free/25 non-free or drill)
200-300 (2-3) x 100 Pull. Descend. Rest 10 sec
100 (25 c.u./25 swim)
100 (25 4R-4L/25 swim)
~Fins on~
100-200 Kick, choice
Keep fins on for next part.
Main (1200)
100 Kicking contest!
Assign lanes. 3 x 25 Free kick with board.
Shift people after each 25 to get fastest in one heat, etc. Then 1 x 25 for heat winners.
~Fins off~
200 (4 x 50 free pull w/o paddles)
100 (4 x 25 pull, no paddles, count strokes)
200 (4 x 50 free pull w/o paddles)
200 Swim, free. Long and strong.
100 Swim, choice.
4 x 25 Swim, count strokes, choice.
200 Swim, choice. Count.
Cool-Down (100-300)
(2-6) x 50 drill/swim
Friday, March 22
This was a successful workout. Swimmers liked the kicking contest with prizes (caps or luggage tags). Also, pulling with no paddles was particularly good for some. They needed to see how their stroke compares without the help of the paddle.
Warm-Up (1000)
200-300 Swim (75 free/25 non-free or drill)
200-300 (2-3) x 100 Pull. Descend. Rest 10 sec
100 (25 c.u./25 swim)
100 (25 4R-4L/25 swim)
~Fins on~
100-200 Kick, choice
Keep fins on for next part.
Main (1200)
100 Kicking contest!
Assign lanes. 3 x 25 Free kick with board.
Shift people after each 25 to get fastest in one heat, etc. Then 1 x 25 for heat winners.
~Fins off~
200 (4 x 50 free pull w/o paddles)
100 (4 x 25 pull, no paddles, count strokes)
200 (4 x 50 free pull w/o paddles)
200 Swim, free. Long and strong.
100 Swim, choice.
4 x 25 Swim, count strokes, choice.
200 Swim, choice. Count.
Cool-Down (100-300)
(2-6) x 50 drill/swim
