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.
Mon, June 9
Warm-Up (1000)
800 as 200 Swim/200 Pull/200 Kick/200 Swim with fins. Stop after each 200.
~Fins off~
Talk about fly kick. Swim ½ length without kicking.
(1-2) x 100 IM
Main (1600)
3 x 100 all free, descend or #1,2 free, descend, #3 choice. 1:30, 1:55, 2:05, 2:20, 2:45
8 x 50 as 2 sets of (4 x 50). In each set, one stroke for #1-3 descend, #4 easy choice.
On :50, 1:05 or 1:10, 1:15, 1:30, 1:50
200 Pull. Work on alternate breathing and rolling hips both ways. No paddles.
3 x 100 all free, descend or #1,2 free, descend, #3 choice. 1:30, 1:55, 2:05, 2:20, 2:45
2 x 200 #1 50 paddles and fins/50 fins/50 swim (no toys)/50 swim with paddles
#2 Swim. Work on early catch, good pull.
Cool-Down (100)
4 x 25, mix it up, perfect stroke
Mon, June 9
Warm-Up (1000)
800 as 200 Swim/200 Pull/200 Kick/200 Swim with fins. Stop after each 200.
~Fins off~
Talk about fly kick. Swim ½ length without kicking.
(1-2) x 100 IM
Main (1600)
3 x 100 all free, descend or #1,2 free, descend, #3 choice. 1:30, 1:55, 2:05, 2:20, 2:45
8 x 50 as 2 sets of (4 x 50). In each set, one stroke for #1-3 descend, #4 easy choice.
On :50, 1:05 or 1:10, 1:15, 1:30, 1:50
200 Pull. Work on alternate breathing and rolling hips both ways. No paddles.
3 x 100 all free, descend or #1,2 free, descend, #3 choice. 1:30, 1:55, 2:05, 2:20, 2:45
2 x 200 #1 50 paddles and fins/50 fins/50 swim (no toys)/50 swim with paddles
#2 Swim. Work on early catch, good pull.
Cool-Down (100)
4 x 25, mix it up, perfect stroke
