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, August 16
Warm-Up (1000)
200-300 Swim
~Stop. Get everyone together.~
200 as 4 x 50. #1-2 chg 3. Rotate hips! #3-4 25 chg3/25 swim.
100-200 Free. Use hips, extend, elbow up.
200-300 as (4-6) x 50 Drill/Swim
Main (1500)
300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40
300 pull. Get your time; get 100 average.
300 as 3 x 100 swim. Each should be faster than 100 average for pull.
300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40 or add :05
300 Swim
Cool-Down (200)
4 x 50
Friday, August 16
Warm-Up (1000)
200-300 Swim
~Stop. Get everyone together.~
200 as 4 x 50. #1-2 chg 3. Rotate hips! #3-4 25 chg3/25 swim.
100-200 Free. Use hips, extend, elbow up.
200-300 as (4-6) x 50 Drill/Swim
Main (1500)
300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40
300 pull. Get your time; get 100 average.
300 as 3 x 100 swim. Each should be faster than 100 average for pull.
300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40 or add :05
300 Swim
Cool-Down (200)
4 x 50
