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, Sept 27
Warm-Up (1000-1200)
100-200 Swim
400 as 8 x 50. I’ll start each lane for each 50.
#1 50 fingertip drag; #2 50 catch-up; #3 50 fingertip drag with c.u.;
#4 50 Chg 3 with 3 free; #5 50 chg 3 with 3 back or free; #6 50 free swim with exaggerated glide and roll; #7 50 almost c.u.; #8 swim
200-300 as 100-200 free / 100 choice
300 as 6 x 50 Pull. Go when 4th touches. Stretch it out.
Main (1400)
300 Swim. Work on steady pace. Stop after each 100 to get time. All free or fr/non/fr
400 as 2 x 200. Both 200s should be the same. Could be str/fr by 25, 50 or 100. Again, pace.
300 as 6 x 50. Descend 1-3, rest 20-30, Descend 4-6. On :55, 1:05, 1:15, 1:30, 1:50.
100 for time. Choice.
300 as 25 Kick/25 Swim. Fins ok.
Cool-Down (200)
Count strokes: 4 x 25, 2 x 50.
Friday, Sept 27
Warm-Up (1000-1200)
100-200 Swim
400 as 8 x 50. I’ll start each lane for each 50.
#1 50 fingertip drag; #2 50 catch-up; #3 50 fingertip drag with c.u.;
#4 50 Chg 3 with 3 free; #5 50 chg 3 with 3 back or free; #6 50 free swim with exaggerated glide and roll; #7 50 almost c.u.; #8 swim
200-300 as 100-200 free / 100 choice
300 as 6 x 50 Pull. Go when 4th touches. Stretch it out.
Main (1400)
300 Swim. Work on steady pace. Stop after each 100 to get time. All free or fr/non/fr
400 as 2 x 200. Both 200s should be the same. Could be str/fr by 25, 50 or 100. Again, pace.
300 as 6 x 50. Descend 1-3, rest 20-30, Descend 4-6. On :55, 1:05, 1:15, 1:30, 1:50.
100 for time. Choice.
300 as 25 Kick/25 Swim. Fins ok.
Cool-Down (200)
Count strokes: 4 x 25, 2 x 50.
