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.
Note: Mon, Jan 20, was holiday. On Wed, Jan 22, pool closed due to snow.
Friday, Jan 24
Warm-Up (900)
100 Swim, choice
300 (25K/25D/25S). Fins ok. Choice.
100 Swim, choice.
100 2 x 50 Swim breaststroke. Be sure to glide on each stroke.
100 4 x 25 Pull with paddles. Think about a long stroke. Free.
100 4 x 25 Pull without paddles. Long stroke. Free.
100 4 x 25 Swim Free. Pull past waist, rotate hips out of the way – both sides.
Main (1700)
200 Swim with fins. All one stroke or 50/50.
200 Pull free. Long stroke.
200 Swim free. Long stroke. Rotate and finish pull.
300 (6 x 50) #1-3 choice on :55, 1:10, 1:15, 1:20, 1:50; #4-6 free on :50, 1:00, 1:05, 1:10, 1:40
400 2 sets of 2 x 100. Choice. Each set of 2 is the same stroke. On: 1:45, 2:00, 2:15, 2:30, 2:50
200 (8 x 25). #1-4 choice, correct stroke. #5-8 free, long stroke
200 Swim, choice.
Cool-Down (100)
2 x 50 2nd 50 SLOWER than the 1st .
Note: Mon, Jan 20, was holiday. On Wed, Jan 22, pool closed due to snow.
Friday, Jan 24
Warm-Up (900)
100 Swim, choice
300 (25K/25D/25S). Fins ok. Choice.
100 Swim, choice.
100 2 x 50 Swim breaststroke. Be sure to glide on each stroke.
100 4 x 25 Pull with paddles. Think about a long stroke. Free.
100 4 x 25 Pull without paddles. Long stroke. Free.
100 4 x 25 Swim Free. Pull past waist, rotate hips out of the way – both sides.
Main (1700)
200 Swim with fins. All one stroke or 50/50.
200 Pull free. Long stroke.
200 Swim free. Long stroke. Rotate and finish pull.
300 (6 x 50) #1-3 choice on :55, 1:10, 1:15, 1:20, 1:50; #4-6 free on :50, 1:00, 1:05, 1:10, 1:40
400 2 sets of 2 x 100. Choice. Each set of 2 is the same stroke. On: 1:45, 2:00, 2:15, 2:30, 2:50
200 (8 x 25). #1-4 choice, correct stroke. #5-8 free, long stroke
200 Swim, choice.
Cool-Down (100)
2 x 50 2nd 50 SLOWER than the 1st .
