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.
Wednesday, July 3
Warm-Up (900)
300 Swim as (50 free / 25 choice) x 4
300 as 6 x 50 Slow down and do drill correctly.
#1-2 25 free, 25 catch-up (wide entry)
#3 50 free swim
#4 25 free, 25 fingertip drag
#5 50 very carefully: wide entry, extend, lift elbow, pull, extend back, glide (kick 2 on side), roll hips and recover to other side. Again, wide entry, extend,…SLOWLY
#6 swim free, as #5, but not so exaggerated
200-300 Pull, think
Main (1400)
100 4 x 25 build 1-2, sprint 3-4 (fast). Rest 10. Don’t wait for anyone.
400 as 8 x 50 Odds choice or fast free. Evens free, think about stroke.
On 1:00, 1:10, 1:15, 1:30, 1:50
200 Swim, relatively easy (25 choice/25 free)
200 4 x 50 non-free (25 swim/25 drill). Your choice of drills.
200 Pull, remember technique
300 3 x 100 free, descend. On 1:40, 1:55, 2:05, 2:15, 1:45
Cool-Down (300)
4 x 25 count
2 x 50 count
1 x 100 count
Wednesday, July 3
Warm-Up (900)
300 Swim as (50 free / 25 choice) x 4
300 as 6 x 50 Slow down and do drill correctly.
#1-2 25 free, 25 catch-up (wide entry)
#3 50 free swim
#4 25 free, 25 fingertip drag
#5 50 very carefully: wide entry, extend, lift elbow, pull, extend back, glide (kick 2 on side), roll hips and recover to other side. Again, wide entry, extend,…SLOWLY
#6 swim free, as #5, but not so exaggerated
200-300 Pull, think
Main (1400)
100 4 x 25 build 1-2, sprint 3-4 (fast). Rest 10. Don’t wait for anyone.
400 as 8 x 50 Odds choice or fast free. Evens free, think about stroke.
On 1:00, 1:10, 1:15, 1:30, 1:50
200 Swim, relatively easy (25 choice/25 free)
200 4 x 50 non-free (25 swim/25 drill). Your choice of drills.
200 Pull, remember technique
300 3 x 100 free, descend. On 1:40, 1:55, 2:05, 2:15, 1:45
Cool-Down (300)
4 x 25 count
2 x 50 count
1 x 100 count
