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.
Wednesday, Feb 26
Warm-Up (1000)
200 Swim
200 Pull
200 Swim
200 Kick
200 (25 drill/25 swim), choice
Main (1500)
Breaststroke (150). Get a kickboard, no fins.
Kick 25 breaststroked
Vertical kick breaststroke 30 sec
Kick 25 breaststroke
50 breaststroke or free, no fins. Kick ½ way, Swim ½ on each 25.
50 breaststroke swim
Butterfly (200). Put on fins.
Kick 50 fly with brd.
Kick 50 fly (25 on back/25 on back or on front w/ arms out)
50 (2 x 25) “Stone skipper” or underwater recovery
Kick 3 kicks with arms extended.
Pull completely back until arms are at sides. Breathe while you pull.
Kick 2 times as you bring hands back to the front underwater.
50 (2 x 25) “Butter flutter.” Swim at least 3 strokes fly, then can switch to free, if necessary.
Fins off.
200-400 (4-8) x 50. 25 non-free/25 free on :50, 1:05, 1:10, 1:20, 1:45
300 (3 x 100) #1 free, #2 choice, #3 free. On 1:35/1:50, 1:50/2:10, 2:00/2:15, 2:15/2:30,
2:50/3:10
250 (5 x 50) Descend #1-2, #3 easy, descend #4-5. #4-5 can be different from #1-2.
Rest 10 sec between 1-2 and 4-5. Go right into #3. Regroup after #3.
200 Swim, one stroke, choice.
Cool-Down (100-400)
4 x 25 technique
4 x 50 choice, easy
100 count strokes
Wednesday, Feb 26
Warm-Up (1000)
200 Swim
200 Pull
200 Swim
200 Kick
200 (25 drill/25 swim), choice
Main (1500)
Breaststroke (150). Get a kickboard, no fins.
Kick 25 breaststroked
Vertical kick breaststroke 30 sec
Kick 25 breaststroke
50 breaststroke or free, no fins. Kick ½ way, Swim ½ on each 25.
50 breaststroke swim
Butterfly (200). Put on fins.
Kick 50 fly with brd.
Kick 50 fly (25 on back/25 on back or on front w/ arms out)
50 (2 x 25) “Stone skipper” or underwater recovery
Kick 3 kicks with arms extended.
Pull completely back until arms are at sides. Breathe while you pull.
Kick 2 times as you bring hands back to the front underwater.
50 (2 x 25) “Butter flutter.” Swim at least 3 strokes fly, then can switch to free, if necessary.
Fins off.
200-400 (4-8) x 50. 25 non-free/25 free on :50, 1:05, 1:10, 1:20, 1:45
300 (3 x 100) #1 free, #2 choice, #3 free. On 1:35/1:50, 1:50/2:10, 2:00/2:15, 2:15/2:30,
2:50/3:10
250 (5 x 50) Descend #1-2, #3 easy, descend #4-5. #4-5 can be different from #1-2.
Rest 10 sec between 1-2 and 4-5. Go right into #3. Regroup after #3.
200 Swim, one stroke, choice.
Cool-Down (100-400)
4 x 25 technique
4 x 50 choice, easy
100 count strokes
