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, July 9
Warm-Up (1000)
600 as 200 Swim / 100 Pull / 100 Swim / 200 Pull
~fins on~
50 backstroke kick on side. Change side at turn. I should see your hip.
50 backstroke, change 6 with 3 strokes
50 backstroke swim, exaggerate roll
~fins off~
50 backstroke swim, exaggerate roll
200 free or back or mixed. Concentrate on good turn with good streamline.
No stroke before the flags!
Main (1600)
50 2 x 25. I’ll start all lanes together and time you.
200 Swim, choice. Moderate. Predict your time.
~Rest 30-60 seconds~
200 Swim, choice. This one should hurt a little (last 200 today). Predict time.
~Rest 30~
200 (4 x 50). #1 swim easy, #2 drill/swim, #3 drill/swim, #4 swim
300 (3 x 100) Kick. #1 with board, fly or free or mixture , #2 back or fly on back,
#3 breaststroke with board or fly, free or back. Go on 4th or R15
300 (4 x 75 pull), #1 with paddles, #2 no paddles, leave paddles at other end,
#3 no paddles, #4 with paddles. Go on 4th or R15.
50 2 x 25 again. I’ll time.
300 (3 x 100). One stroke or IM. Decide on interval for 20 sec rest.
Cool-Down (100)
2 x 50 easy
Wednesday, July 9
Warm-Up (1000)
600 as 200 Swim / 100 Pull / 100 Swim / 200 Pull
~fins on~
50 backstroke kick on side. Change side at turn. I should see your hip.
50 backstroke, change 6 with 3 strokes
50 backstroke swim, exaggerate roll
~fins off~
50 backstroke swim, exaggerate roll
200 free or back or mixed. Concentrate on good turn with good streamline.
No stroke before the flags!
Main (1600)
50 2 x 25. I’ll start all lanes together and time you.
200 Swim, choice. Moderate. Predict your time.
~Rest 30-60 seconds~
200 Swim, choice. This one should hurt a little (last 200 today). Predict time.
~Rest 30~
200 (4 x 50). #1 swim easy, #2 drill/swim, #3 drill/swim, #4 swim
300 (3 x 100) Kick. #1 with board, fly or free or mixture , #2 back or fly on back,
#3 breaststroke with board or fly, free or back. Go on 4th or R15
300 (4 x 75 pull), #1 with paddles, #2 no paddles, leave paddles at other end,
#3 no paddles, #4 with paddles. Go on 4th or R15.
50 2 x 25 again. I’ll time.
300 (3 x 100). One stroke or IM. Decide on interval for 20 sec rest.
Cool-Down (100)
2 x 50 easy
