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 23
We don't usually do a workout like this. I printed it out for each lane and they worked through it. Meanwhile, by granddaughter and I wandered up and down the lanes with her I-pad and make short videos as needed. We showed them to the swimmer immediately. It was very successful.
Warm-Up (1000)
100 Swim
300 Drill/Swim
50 catch-up/50 swim
50 fingertip drag/50 swim
50 choice drill/50 swim
100 Swim
~Get lane together~
500 (4 x 125) 50 free/25 non-free/50 free. Go on 15 after each 125 or go on 4th touch.
Main (2000)
500 as 2 x 50 fast, choice / 100 recovery / 2 x 50 fast, choice / 100 recovery / 2 x 50 fast
500 as 2 x 250 Pull. Rest 20 seconds or go on 4th touch
500 Work on an even pace:
200 choice, 150 choice, 100 choice, 50 choice
10 x 50 (#1-2 drill/swim; #3 swim; #4-5 drill/swim; #6-7 swim, descend;
8-10 choice, easy)
Friday, August 23
We don't usually do a workout like this. I printed it out for each lane and they worked through it. Meanwhile, by granddaughter and I wandered up and down the lanes with her I-pad and make short videos as needed. We showed them to the swimmer immediately. It was very successful.
Warm-Up (1000)
100 Swim
300 Drill/Swim
50 catch-up/50 swim
50 fingertip drag/50 swim
50 choice drill/50 swim
100 Swim
~Get lane together~
500 (4 x 125) 50 free/25 non-free/50 free. Go on 15 after each 125 or go on 4th touch.
Main (2000)
500 as 2 x 50 fast, choice / 100 recovery / 2 x 50 fast, choice / 100 recovery / 2 x 50 fast
500 as 2 x 250 Pull. Rest 20 seconds or go on 4th touch
500 Work on an even pace:
200 choice, 150 choice, 100 choice, 50 choice
10 x 50 (#1-2 drill/swim; #3 swim; #4-5 drill/swim; #6-7 swim, descend;
8-10 choice, easy)
