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 23
Warm-Up (1000)
400 Swim (75 free / 25 choice) x 4
100 (4 x 25) Freestyle Pull, count strokes, no paddles.
100 Swim, choice, with paddles
~Fins on~
100 Swim, choice, with paddles and fins.
100 Swim, choice, with fins.
200 Kick (50 fly, 50 back, 50 free). ~Fins off~ 50 ***.
Main (1600)
Freestyle (400)
4 x 25 Count strokes
2 x 50 Count strokes. Give me total.
1 x 50. I’ll time you. Count strokes. Add # strokes for 50 to time. “Golf” score.
3 x 50. See if you can lower your score. 2 ways: lower count or go faster.
1 x 50. Final score for Freestyle.
Pick a stroke. Can be free. If fly or ***, score will be lower. (400)
4 x 25 Count strokes
2 x 50 Count strokes. Give me total.
1 x 50. I’ll time you. Count strokes. Add # strokes for 50 to time. “Golf” score.
3 x 50. See if you can lower your score. 2 ways: lower count or go faster.
1 x 50. Final score for Choice.
(1-2) x 200 Pull. On 3:15, 3:55, 4:15, 4:30, 5:20
~Fins on~
200 Kick
200 (25 kick/25swim)
Cool Down (100-200)
Swim 50 non-free/50 free.
Wednesday, Apr 23
Warm-Up (1000)
400 Swim (75 free / 25 choice) x 4
100 (4 x 25) Freestyle Pull, count strokes, no paddles.
100 Swim, choice, with paddles
~Fins on~
100 Swim, choice, with paddles and fins.
100 Swim, choice, with fins.
200 Kick (50 fly, 50 back, 50 free). ~Fins off~ 50 ***.
Main (1600)
Freestyle (400)
4 x 25 Count strokes
2 x 50 Count strokes. Give me total.
1 x 50. I’ll time you. Count strokes. Add # strokes for 50 to time. “Golf” score.
3 x 50. See if you can lower your score. 2 ways: lower count or go faster.
1 x 50. Final score for Freestyle.
Pick a stroke. Can be free. If fly or ***, score will be lower. (400)
4 x 25 Count strokes
2 x 50 Count strokes. Give me total.
1 x 50. I’ll time you. Count strokes. Add # strokes for 50 to time. “Golf” score.
3 x 50. See if you can lower your score. 2 ways: lower count or go faster.
1 x 50. Final score for Choice.
(1-2) x 200 Pull. On 3:15, 3:55, 4:15, 4:30, 5:20
~Fins on~
200 Kick
200 (25 kick/25swim)
Cool Down (100-200)
Swim 50 non-free/50 free.
