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, Apr 2
Warm-Up (1200)
200-300 Swim, choice
450-600 (9-12) x 50 freestyle w/ pull buoy. Paddles optional.
4 x (#1 buoy at top near crotch, #2 move to just below knees, #3 at ankles )
Note that moving the buoy will shift your balance.
~fins on~
100 (4 x 25) Kick w/ kickboard, no splash, head and shoulders stay still :10 sec rest
200 (4 x 50) Super hero catch-up. Keep your hands wide and change planes w/ shoulder.
Add 10 to #1 to get interval.
Main (1600)
300-450 (4-6) x 75 w/fins :15 sec rest
Odds: perfect stroke, low stroke count, legs move at all times. You shouldn't be going fast because you have fins on!
Evens: 25fast heavy kick / 25 ez perfect stroke / 25fast
~fins off~
450 (3 x 150) 25 fast/ 100 smooth /25 fast, :15 sec rest. Choice.
400 (2 x 200) #1 smooth perfect stroke, choice. #2 pull free. Rest 20.
300 3 stroke IM (you decide which 3 strokes). 25 drill/25 swim/25 drill/25 swim for each str.
Cool-Down (100)
4 x 25 Count strokes
Wednesday, Apr 2
Warm-Up (1200)
200-300 Swim, choice
450-600 (9-12) x 50 freestyle w/ pull buoy. Paddles optional.
4 x (#1 buoy at top near crotch, #2 move to just below knees, #3 at ankles )
Note that moving the buoy will shift your balance.
~fins on~
100 (4 x 25) Kick w/ kickboard, no splash, head and shoulders stay still :10 sec rest
200 (4 x 50) Super hero catch-up. Keep your hands wide and change planes w/ shoulder.
Add 10 to #1 to get interval.
Main (1600)
300-450 (4-6) x 75 w/fins :15 sec rest
Odds: perfect stroke, low stroke count, legs move at all times. You shouldn't be going fast because you have fins on!
Evens: 25fast heavy kick / 25 ez perfect stroke / 25fast
~fins off~
450 (3 x 150) 25 fast/ 100 smooth /25 fast, :15 sec rest. Choice.
400 (2 x 200) #1 smooth perfect stroke, choice. #2 pull free. Rest 20.
300 3 stroke IM (you decide which 3 strokes). 25 drill/25 swim/25 drill/25 swim for each str.
Cool-Down (100)
4 x 25 Count strokes
