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, June 17
A lot of the swimmers are doing an open water event this week. Most will not warm-up.
I want to work on starting out in warm-up mode and then establishing rhythm.
Warm-Up (800)
4 x 100 Rest 10 after each 100. Start slowly, gradually build.
8 x 50 Open water: establish pace for 1 mile. Meet: mix it up (K, P, D, S)
Main (1500)
400-600 Meet: (2 x 50 + 1 x 100) x 2; Open Water: 3 x 200 (at least one pull and one swim)
300 (6 x 50 drill) #1 catch-up (free), #2 3R-3-3L (free, back, or fly),
#3 chg 6 (kicks) w/ 3 (strokes) (free or back), #4 “C” drill- get on side (free),
#5 “L” drill- get on side (back), #6 almost c.u., elbow up, EVF (free)
200 Pull
200-400 Open Water (L4-5, 6-7):
Mix up lanes into 2 groups, so fast, med, slow in each group
Swim 200-400: go down L4, back L5 or down L6, back L7. Everyone starts together.
List your head to sight and pass as needed.
Cool-Down (300)
(25 K/25D/25S ) x 4. Fins ok.
Monday, June 17
A lot of the swimmers are doing an open water event this week. Most will not warm-up.
I want to work on starting out in warm-up mode and then establishing rhythm.
Warm-Up (800)
4 x 100 Rest 10 after each 100. Start slowly, gradually build.
8 x 50 Open water: establish pace for 1 mile. Meet: mix it up (K, P, D, S)
Main (1500)
400-600 Meet: (2 x 50 + 1 x 100) x 2; Open Water: 3 x 200 (at least one pull and one swim)
300 (6 x 50 drill) #1 catch-up (free), #2 3R-3-3L (free, back, or fly),
#3 chg 6 (kicks) w/ 3 (strokes) (free or back), #4 “C” drill- get on side (free),
#5 “L” drill- get on side (back), #6 almost c.u., elbow up, EVF (free)
200 Pull
200-400 Open Water (L4-5, 6-7):
Mix up lanes into 2 groups, so fast, med, slow in each group
Swim 200-400: go down L4, back L5 or down L6, back L7. Everyone starts together.
List your head to sight and pass as needed.
Cool-Down (300)
(25 K/25D/25S ) x 4. Fins ok.
