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 18
Warm-Up (1000)
400 Swim (100 free/50 back/100 free/50 ***/100 free)
~fins on~
100 Kick Fly (50 with board / 25 on back/ 25 on front w/ no brd, hands in superman pos)
100 Drill Fly (2 x 25 “stone skipper” / 50 4 rt only/4 lft only) Hands wide like fly, not free.
Head down as you stroke.
50 Fly Swim (as far as you can fly, then free)
~fins off~
50 (2 x 25 Fly Swim). Rest as long as you need to.
300 Freestyle (100 pull/50 swim/100 pull/50 swim)
Main (1700)
250 Swim (25-50-75-100). Use all 4 strokea, order is your choice. Continuous.
400 Pull (100 free/50 non/100 free/50 non/100 free)
300 (6 x 50). If distance free, hold one pace. Or, descend 1-3, 4-6. Can chg str for 4-6.
On :45 or :50, 1:00 or 1:05, 1:05 or 1:15, 1:20 or 1:30, 1:45 or 1:55
~Fins on~
450 (3 x 150) 50 Kick/100 Swim. Go on on 3rd touch.
300 (2 x 150) Pull. Go on 3rd touch.
Cool-Down (100)
Friday, Apr 18
Warm-Up (1000)
400 Swim (100 free/50 back/100 free/50 ***/100 free)
~fins on~
100 Kick Fly (50 with board / 25 on back/ 25 on front w/ no brd, hands in superman pos)
100 Drill Fly (2 x 25 “stone skipper” / 50 4 rt only/4 lft only) Hands wide like fly, not free.
Head down as you stroke.
50 Fly Swim (as far as you can fly, then free)
~fins off~
50 (2 x 25 Fly Swim). Rest as long as you need to.
300 Freestyle (100 pull/50 swim/100 pull/50 swim)
Main (1700)
250 Swim (25-50-75-100). Use all 4 strokea, order is your choice. Continuous.
400 Pull (100 free/50 non/100 free/50 non/100 free)
300 (6 x 50). If distance free, hold one pace. Or, descend 1-3, 4-6. Can chg str for 4-6.
On :45 or :50, 1:00 or 1:05, 1:05 or 1:15, 1:20 or 1:30, 1:45 or 1:55
~Fins on~
450 (3 x 150) 50 Kick/100 Swim. Go on on 3rd touch.
300 (2 x 150) Pull. Go on 3rd touch.
Cool-Down (100)
