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.
Friday, Apr 4
Warm-Up (1000)
100-150 Swim
200-350 (4-7) x 50. Go on 3rd touch. #1 4 R – 4 – 4L free, #2 swim free, #3 – 4 same back,
#5 L only 12.5/ swim 12.5/ R only 12.5 / swim 12.5 fly, bk, or fr #6 same as 5, #7 swim
50-100 Breaststroke; 1-2 swim to other end br (with glide), 30 sec vert k, swim back, repeat
200 (4 x 50) free. Wide, “superman” entry, extend but keep elbow up, glide 2, use hips.
200 (4 x 50) choice. Go on 3rd touch.
Main (1400)
200 (8 x 25) from center of pool. ½ head to deep end, ½ to shallow. Good turn & push-off.
At least 4 freestyle.
300 (6 x 50) freestyle. We’ll figure “best avg.” Rest time = swim time.
On: 1:10, 1:30, 1:45, 2:00, 2:50.
300 as 50 Kick/50 Swim, choice
400 as 100 Pull/100 Swim…
200 swim, choice; all one stroke
Cool-Down (100-500)
(2-10) x 50 Odds – drill/swim, evens – swim
Friday, Apr 4
Warm-Up (1000)
100-150 Swim
200-350 (4-7) x 50. Go on 3rd touch. #1 4 R – 4 – 4L free, #2 swim free, #3 – 4 same back,
#5 L only 12.5/ swim 12.5/ R only 12.5 / swim 12.5 fly, bk, or fr #6 same as 5, #7 swim
50-100 Breaststroke; 1-2 swim to other end br (with glide), 30 sec vert k, swim back, repeat
200 (4 x 50) free. Wide, “superman” entry, extend but keep elbow up, glide 2, use hips.
200 (4 x 50) choice. Go on 3rd touch.
Main (1400)
200 (8 x 25) from center of pool. ½ head to deep end, ½ to shallow. Good turn & push-off.
At least 4 freestyle.
300 (6 x 50) freestyle. We’ll figure “best avg.” Rest time = swim time.
On: 1:10, 1:30, 1:45, 2:00, 2:50.
300 as 50 Kick/50 Swim, choice
400 as 100 Pull/100 Swim…
200 swim, choice; all one stroke
Cool-Down (100-500)
(2-10) x 50 Odds – drill/swim, evens – swim
