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.
I was away at LC Nationals in Mission Viejo from Aug 5-12. My substitute coach wrote the workouts while I was gone.
Wednesday, Aug 14
Warm-Up (1200)
300 Swim as 100 free / 100 free-non free by 25 / 100 free
300 Pull, same as above
300 as 100 Kick/ 100 Swim /100 Kick
300 as 50 Kick/50 Swim
Main (1200-1500)
150 Breaststroke
25 pull with noodle (short pull); *** or free kick
Vertical kicking, breaststroke
25 pull with noodle
2 x 25 swim with glide and HEAD DOWN for glide
50 swim
100-200 2 x 50 breaststroke or 4 x 50 freestyle
150 Butterfly
~Fins on~
Kick underwater as far as you can. Try to feel undulation. Stop and kick back.
2 x 25 kick w/o board. Not much knee bend.
2 x 25 Push-off, kick 3-4 times, stroke 3 times. Finish free.
~Fins off~
2 x 25 same as above.
500 (10 x 50) #1-2 butter flutter; #3 fly/back; #4 back/br; #5 br/fr, #6-10 choice
200-500 (5 x 100) choice. IM is good choice. Mix it up.
Cool-Down (200)
200 easy swim
I was away at LC Nationals in Mission Viejo from Aug 5-12. My substitute coach wrote the workouts while I was gone.
Wednesday, Aug 14
Warm-Up (1200)
300 Swim as 100 free / 100 free-non free by 25 / 100 free
300 Pull, same as above
300 as 100 Kick/ 100 Swim /100 Kick
300 as 50 Kick/50 Swim
Main (1200-1500)
150 Breaststroke
25 pull with noodle (short pull); *** or free kick
Vertical kicking, breaststroke
25 pull with noodle
2 x 25 swim with glide and HEAD DOWN for glide
50 swim
100-200 2 x 50 breaststroke or 4 x 50 freestyle
150 Butterfly
~Fins on~
Kick underwater as far as you can. Try to feel undulation. Stop and kick back.
2 x 25 kick w/o board. Not much knee bend.
2 x 25 Push-off, kick 3-4 times, stroke 3 times. Finish free.
~Fins off~
2 x 25 same as above.
500 (10 x 50) #1-2 butter flutter; #3 fly/back; #4 back/br; #5 br/fr, #6-10 choice
200-500 (5 x 100) choice. IM is good choice. Mix it up.
Cool-Down (200)
200 easy swim
