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.
Monday, Sept 9
Warm-Up (800-1200)
200-300 Swim
200-300 50 Kick/50 Swim (fins ok)
200-300 25 non free/25 free (no fins)
200-300 Pull
Main (1200-1600)
250 Freestyle: All are 25 drill/25 swim
#1 4R-4L, #2 Chg 6, #3 Chg 3 with 3 strokes, #4 catch-up with 3 kick delay
#5 Almost catch-up with fingertip drag
50-150 Swim free
250 Backstroke: All are 25 drill/25 swim
#1 3R-3L, #2 Chg 6, #3 Chg 3 with 3 strokes, #4 “L” drill, #5 “L” drill with 3 strokes
50-150 Swim back
300-400 as 2 x 150 or 2 x 200. #1 all backstroke or 25 back/25 free; #2 all free. Rest 30.
300-400 as 2 x 150 or 2 x 200. Pull free.
Cool-Down (200)
4 x 50 choice
Chg 6 is Change 6 or 6-Kick Switch. Kick 6 on side then change to other side.
We do Catch-up with wide entry, not touching hands.
Monday, Sept 9
Warm-Up (800-1200)
200-300 Swim
200-300 50 Kick/50 Swim (fins ok)
200-300 25 non free/25 free (no fins)
200-300 Pull
Main (1200-1600)
250 Freestyle: All are 25 drill/25 swim
#1 4R-4L, #2 Chg 6, #3 Chg 3 with 3 strokes, #4 catch-up with 3 kick delay
#5 Almost catch-up with fingertip drag
50-150 Swim free
250 Backstroke: All are 25 drill/25 swim
#1 3R-3L, #2 Chg 6, #3 Chg 3 with 3 strokes, #4 “L” drill, #5 “L” drill with 3 strokes
50-150 Swim back
300-400 as 2 x 150 or 2 x 200. #1 all backstroke or 25 back/25 free; #2 all free. Rest 30.
300-400 as 2 x 150 or 2 x 200. Pull free.
Cool-Down (200)
4 x 50 choice
Chg 6 is Change 6 or 6-Kick Switch. Kick 6 on side then change to other side.
We do Catch-up with wide entry, not touching hands.
