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 23
Workout was printed and had graphics for the holiday. We ended with some great relays, lots of noise from cheering.
This time was probably my best effort at having even teams - I got lucky.
Santa Claus is Coming to Town
You better watch out. You better not complain. Better not pout . I’ll completely explain. Santa Claus is coming to town.
→500 as: 100 swim (no fins) / 100 kick with fins / 100 swim with fins / 100 drill (choice) / 100 swim no fins
→400 Pull as: 100 easy pull / 200 pull fast /100 pull easy. Get lane together before each part.
→300 as 4 x 75. #1- all drill;
#2 - 50 drill/25 swim; #3-25 drill/50 swim; #4 all swim. Choice drills.
Leave when 4th finishes.
He’s making a list and checking with coach. Gonna find out Who works hard and Who doesn’t. Santa Claus is coming to town
→6 x 50 Pull. On :45,:55, 1:00, 1:20, 1:45
He sees you when you’re swimming. He knows when you are sloppy. He knows if you are doing your best, so pay attention to how much rest.
→400 as 2 x 50 / 2 x 100 / 2 x 50. Look at the clock when you start. Rest exactly 10 seconds after each part. Get your finish time. Subtract 50 seconds for 400 time.
Oh! You better watch out! You better not complain. Better not pout. I’ll completely explain. Santa Claus is coming to town.
→100 easy swim; long and strong
→At 8:30 we stop for relays!
I’ll miss you. See you on the 26th or 27th!
Monday, Dec 23
Workout was printed and had graphics for the holiday. We ended with some great relays, lots of noise from cheering.
This time was probably my best effort at having even teams - I got lucky.
Santa Claus is Coming to Town
You better watch out. You better not complain. Better not pout . I’ll completely explain. Santa Claus is coming to town.
→500 as: 100 swim (no fins) / 100 kick with fins / 100 swim with fins / 100 drill (choice) / 100 swim no fins
→400 Pull as: 100 easy pull / 200 pull fast /100 pull easy. Get lane together before each part.
→300 as 4 x 75. #1- all drill;
#2 - 50 drill/25 swim; #3-25 drill/50 swim; #4 all swim. Choice drills.
Leave when 4th finishes.
He’s making a list and checking with coach. Gonna find out Who works hard and Who doesn’t. Santa Claus is coming to town
→6 x 50 Pull. On :45,:55, 1:00, 1:20, 1:45
He sees you when you’re swimming. He knows when you are sloppy. He knows if you are doing your best, so pay attention to how much rest.
→400 as 2 x 50 / 2 x 100 / 2 x 50. Look at the clock when you start. Rest exactly 10 seconds after each part. Get your finish time. Subtract 50 seconds for 400 time.
Oh! You better watch out! You better not complain. Better not pout. I’ll completely explain. Santa Claus is coming to town.
→100 easy swim; long and strong
→At 8:30 we stop for relays!
I’ll miss you. See you on the 26th or 27th!
