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, June 21
Easy day today. There is a LC meet this weekend and an open water event.
Warm-Up (900-1100)
200-300 Swim (75 free/25 choice)
200 as 4 x 50 drill/swim: #1 fly or free, #2 back, #3 *** or free, #4 free
200 as 4 x 50 freestyle pull: #1 hold paddles on the top, #2 left paddle only, breathe right,
#3 right paddle only, breathe left, #4 both paddles
200 Pull (75 free/25 back)
100-200 Swim, choice
Main (1200)
16 x 50 Freestyle: #1-2 Swim with paddles, #3-4 Swim w/o paddles
Backstroke: #5 backstroke with fins, #6 with fins and paddles, #7 swim (no toys)
Breaststroke: #8 Kick with board, #9 25 as 1 Pull-2 Kicks / 25 3-count glide
#10 25 2 Pulls-1 Kick / 25 3-count glide, #11 swim ***
Butterfly (fins on): #12 kick with board, #13 kick with hands in front, pull every 4-5
Kicks, #14 3 right arm-3 left arm, #15 butterfly/flutter (swim fly each length as far
as it feels right, then switch to free, #16 fins off: butterfly/flutter
2 x 100 choice, do not have to be the same. On 2:00, 2:30, 3:00. (Lots of rest)
8 x 25 choice. Rest 5-10. Concentrate on technique (push-off, glide, stroke).
Cool-Down (200)
Easy swim
Friday, June 21
Easy day today. There is a LC meet this weekend and an open water event.
Warm-Up (900-1100)
200-300 Swim (75 free/25 choice)
200 as 4 x 50 drill/swim: #1 fly or free, #2 back, #3 *** or free, #4 free
200 as 4 x 50 freestyle pull: #1 hold paddles on the top, #2 left paddle only, breathe right,
#3 right paddle only, breathe left, #4 both paddles
200 Pull (75 free/25 back)
100-200 Swim, choice
Main (1200)
16 x 50 Freestyle: #1-2 Swim with paddles, #3-4 Swim w/o paddles
Backstroke: #5 backstroke with fins, #6 with fins and paddles, #7 swim (no toys)
Breaststroke: #8 Kick with board, #9 25 as 1 Pull-2 Kicks / 25 3-count glide
#10 25 2 Pulls-1 Kick / 25 3-count glide, #11 swim ***
Butterfly (fins on): #12 kick with board, #13 kick with hands in front, pull every 4-5
Kicks, #14 3 right arm-3 left arm, #15 butterfly/flutter (swim fly each length as far
as it feels right, then switch to free, #16 fins off: butterfly/flutter
2 x 100 choice, do not have to be the same. On 2:00, 2:30, 3:00. (Lots of rest)
8 x 25 choice. Rest 5-10. Concentrate on technique (push-off, glide, stroke).
Cool-Down (200)
Easy swim
