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, July 8
Warm-Up (1100)
200-400 (75 free / 25 non-free or free drill)
100-200 free (25 c.u./25 swim / chg 3 with 3 / 25 swim) x 2
~Everyone get paddles~
Stand up, stroke with paddles. Experiment with what makes them come off.
Explain purpose of paddles to diagnose stroke problems.
200 (50 Free swim with paddles / 50 pull free with paddles / 50 pull free no paddles / 50 swim)
100 (50 pull back / 50 pull or swim back)
100 (25 pull ***, no buoy / 25 swim ***). Repeat or swim free or back.
100 (4 x 25 count strokes. At least 2 are free). Rest 5-10.
Main (1400)
400 free: 200 pull, 200 swim
200 choice: 100 pull, 100 swim
100 choice: 50 pull, 50 swim
250-500 10 x 50 free on :50, :55, 1:05, 1:20, 1:40
OR 5 x 50 non-free on 1:40, 1:50, 2:10, 2:40, 3:20
Make up your mind before you start. Stay with free or non-free, can’t do part free
200 swim: free, non-free (1 stroke) or IM. Moderate.
Cool-Down (250)
100-75-50-25 choice
Monday, July 8
Warm-Up (1100)
200-400 (75 free / 25 non-free or free drill)
100-200 free (25 c.u./25 swim / chg 3 with 3 / 25 swim) x 2
~Everyone get paddles~
Stand up, stroke with paddles. Experiment with what makes them come off.
Explain purpose of paddles to diagnose stroke problems.
200 (50 Free swim with paddles / 50 pull free with paddles / 50 pull free no paddles / 50 swim)
100 (50 pull back / 50 pull or swim back)
100 (25 pull ***, no buoy / 25 swim ***). Repeat or swim free or back.
100 (4 x 25 count strokes. At least 2 are free). Rest 5-10.
Main (1400)
400 free: 200 pull, 200 swim
200 choice: 100 pull, 100 swim
100 choice: 50 pull, 50 swim
250-500 10 x 50 free on :50, :55, 1:05, 1:20, 1:40
OR 5 x 50 non-free on 1:40, 1:50, 2:10, 2:40, 3:20
Make up your mind before you start. Stay with free or non-free, can’t do part free
200 swim: free, non-free (1 stroke) or IM. Moderate.
Cool-Down (250)
100-75-50-25 choice
