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, Aug 21
Warm-Up (1000)
~Fins on~
200 50 swim/50 kick, choice
50 kick free on side. Face should be in the water, looking down. Practice rotating hips,
while keeping face in water except to turn to breathe.
200 75 Kick/25 swim, choice
~Fins off~
50 Swim, choice
300 25 drill/25 swim
200 (8 x 25) #1 Freestyle rt arm only, count #2 Free lft only, count, #3-4 free swim, count
#5-8 repeat free, fly, or back OR all breaststroke, count
Main (1600)
400 (2 x 200) #1 Pull, #2 Swim. Compare time. On 3:15, 4:00, 4:20, 4:45, 6:00
400 (4 x 100) Odds pull, Evens swim. On 1:40, 1:55, 2:05, 2:20, 3:00.
You can pull free and swim non-free, but move to a slower lane.
400 (8 x 50) #1-3 one stroke, descend; #4 easy free; #5-7 one stroke, descend; #8 easy
400 (only stop to change equip) #1 with fins, #2 pull w/o paddles, #3 pull w/ paddles,#4 swim
Cool-Down (100)
4 x 25, good streamline
Wednesday, Aug 21
Warm-Up (1000)
~Fins on~
200 50 swim/50 kick, choice
50 kick free on side. Face should be in the water, looking down. Practice rotating hips,
while keeping face in water except to turn to breathe.
200 75 Kick/25 swim, choice
~Fins off~
50 Swim, choice
300 25 drill/25 swim
200 (8 x 25) #1 Freestyle rt arm only, count #2 Free lft only, count, #3-4 free swim, count
#5-8 repeat free, fly, or back OR all breaststroke, count
Main (1600)
400 (2 x 200) #1 Pull, #2 Swim. Compare time. On 3:15, 4:00, 4:20, 4:45, 6:00
400 (4 x 100) Odds pull, Evens swim. On 1:40, 1:55, 2:05, 2:20, 3:00.
You can pull free and swim non-free, but move to a slower lane.
400 (8 x 50) #1-3 one stroke, descend; #4 easy free; #5-7 one stroke, descend; #8 easy
400 (only stop to change equip) #1 with fins, #2 pull w/o paddles, #3 pull w/ paddles,#4 swim
Cool-Down (100)
4 x 25, good streamline
