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, Dec 2
Warm-Up (400)
Swim 400, choice, or until I stop you. Everyone stop together.
Main (1950)
300 (12) Swim (50 free/25 back) x 4. Continuous.
275 (11) 25 drill/25 swim, choice. Continuous.
250 (10) 5 x 50 drill/swim. Drill and swim same stroke. Free, back, ***, free, back.
225 (9) Pull 25 and let feet drag (no kicking). Get buoy and paddles and pull 200, free.
200 (8) Kick, choice.
175 (7) 25 kick free on rt/25 kick free on lft/25 chg 6/ 25 chg 6 with 3/25 chg 3/ 25 chg 3 with 3/25 swim. Fins ok. All free.
150 (6) 3 x 50 descend. Choice. Rest 10 sec. Don’t wait for others.
125 (5) 100 swim free / 25 kick free or back. Fins ok.
100 (4) Swim choice.
75 (3) 25 back/25 ***/25 free
50 (2) Count strokes, choice.
25 (1) Count strokes free.
Cool-Down (200)
Easy swim, if time.
This can be confusing because you keep switching ends of the pool. I printed workouts for each end to keep them straight.
Monday, Dec 2
Warm-Up (400)
Swim 400, choice, or until I stop you. Everyone stop together.
Main (1950)
300 (12) Swim (50 free/25 back) x 4. Continuous.
275 (11) 25 drill/25 swim, choice. Continuous.
250 (10) 5 x 50 drill/swim. Drill and swim same stroke. Free, back, ***, free, back.
225 (9) Pull 25 and let feet drag (no kicking). Get buoy and paddles and pull 200, free.
200 (8) Kick, choice.
175 (7) 25 kick free on rt/25 kick free on lft/25 chg 6/ 25 chg 6 with 3/25 chg 3/ 25 chg 3 with 3/25 swim. Fins ok. All free.
150 (6) 3 x 50 descend. Choice. Rest 10 sec. Don’t wait for others.
125 (5) 100 swim free / 25 kick free or back. Fins ok.
100 (4) Swim choice.
75 (3) 25 back/25 ***/25 free
50 (2) Count strokes, choice.
25 (1) Count strokes free.
Cool-Down (200)
Easy swim, if time.
This can be confusing because you keep switching ends of the pool. I printed workouts for each end to keep them straight.
