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, July 12
Everyone enjoyed this workout. Too often, I put relays at the end, and people have to leave or we run out of time. Today, we did the relays first. It was great! I saw some swimmers kicking the faster than ever.
Warm-Up (900)
200-300 Swim
200-300 as 25 drill/25 swim
~fins on~
200-300 as 50 kick/50 swim
~keep fins on~
Main (1500)
200 Assign teams for relays. Move to lane with fins on and take buoy, no paddles.
#1 Swim with fins - free
#2 Kick free (25 each) – hand off kickboard
#3 Kick back (25 each)
~Fins off~
#4 Pull, free (25)
#5 Freestyle swim (25)
#6 Backstroke swim (25)
#7 Free pull (50)
Back to regular lanes
200 Swim, moderate; all free or 25 non/25 free
200-400 (1-2) x 200 Pull
5 x 100 Swim free: #1 no toys, #2 w/ paddles, #3 with paddles and fins, #4 with fins,
#5 no toys
4 x 50 Odd drill/swim, even swim
Cool-Down (200)
Swim 25 non-free / 25 free
Friday, July 12
Everyone enjoyed this workout. Too often, I put relays at the end, and people have to leave or we run out of time. Today, we did the relays first. It was great! I saw some swimmers kicking the faster than ever.
Warm-Up (900)
200-300 Swim
200-300 as 25 drill/25 swim
~fins on~
200-300 as 50 kick/50 swim
~keep fins on~
Main (1500)
200 Assign teams for relays. Move to lane with fins on and take buoy, no paddles.
#1 Swim with fins - free
#2 Kick free (25 each) – hand off kickboard
#3 Kick back (25 each)
~Fins off~
#4 Pull, free (25)
#5 Freestyle swim (25)
#6 Backstroke swim (25)
#7 Free pull (50)
Back to regular lanes
200 Swim, moderate; all free or 25 non/25 free
200-400 (1-2) x 200 Pull
5 x 100 Swim free: #1 no toys, #2 w/ paddles, #3 with paddles and fins, #4 with fins,
#5 no toys
4 x 50 Odd drill/swim, even swim
Cool-Down (200)
Swim 25 non-free / 25 free
