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 9
Warm-Up (1000)
100-200 Swim, choice
200 Free. 50 c.u./50 almost c.u. / 100 swim
200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
No fins!
100 Backstroke. 25 chg 6 with 3 / 25 chg 3 with 3 / 50 swim (hips rotate before hand enters)
100 Butterfly. 25 kick underwater as far as you can. When you surface, kick fly w/ *** pull.
25 4 rt arm/4 lft arm. (2 x 25) butter/flutter.
~Fins ok now~
200 25 kick/25 swim, choice
Main (1600)
600 3 x 200 freestyle (#1 pull / #2 swim / #3 pull. On 3:10, 3:45, 4:10, 4:30
Ln 8 – just do 2; rest 15 sec; do not wait.
~Fins ok~
400 (2 x 200) choice, but all one stroke. #1 Kick / #2 Swim. If free, take off fins to swim.
If back or fly, can keep fins on for swim.
~Fins off~
400 (2 x 200). Swim. Rest 10 sec after each 100 of 200. Rest about 1 min between 200s.
1st and 2nd 100 of each 200 must be same. Can be back/free and back/ free, or could
be 100 IM twice. Can change after the 1st 200.
200 Pull
Cool-Down (100)
Easy 100
Monday, Dec 9
Warm-Up (1000)
100-200 Swim, choice
200 Free. 50 c.u./50 almost c.u. / 100 swim
200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
No fins!
100 Backstroke. 25 chg 6 with 3 / 25 chg 3 with 3 / 50 swim (hips rotate before hand enters)
100 Butterfly. 25 kick underwater as far as you can. When you surface, kick fly w/ *** pull.
25 4 rt arm/4 lft arm. (2 x 25) butter/flutter.
~Fins ok now~
200 25 kick/25 swim, choice
Main (1600)
600 3 x 200 freestyle (#1 pull / #2 swim / #3 pull. On 3:10, 3:45, 4:10, 4:30
Ln 8 – just do 2; rest 15 sec; do not wait.
~Fins ok~
400 (2 x 200) choice, but all one stroke. #1 Kick / #2 Swim. If free, take off fins to swim.
If back or fly, can keep fins on for swim.
~Fins off~
400 (2 x 200). Swim. Rest 10 sec after each 100 of 200. Rest about 1 min between 200s.
1st and 2nd 100 of each 200 must be same. Can be back/free and back/ free, or could
be 100 IM twice. Can change after the 1st 200.
200 Pull
Cool-Down (100)
Easy 100
