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, July 11
Warm-Up (1000)
300 Swim (100 free/50 choice) x 2
300 with ~fins on~
50 free kick on side. Change side at turn. I should see your hip. Face in water.
50 free, change 6 with 3 strokes
50 free swim, exaggerate roll
50 backstroke kick on side. Change side at turn. I should see your hip. Face out of water.
50 backstroke, change 6 with 3 strokes
50 backstroke swim, exaggerate roll
100 with ~fins off~
50 backstroke swim, exaggerate roll
50 free swim, exaggerate roll
300 build
2 x 25 build to fast finish
2 x 50 same stroke, descend, rest 10.
2 x 50 same stroke for both, descend, rest 10
2 x 25 easy
Main (1500)
50 2 x 25. I’ll start all lanes together and time you.
200 Swim, choice. Moderate. Predict your time.
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.
~Rest 45-60~
100 Swim, choice. Predict your time.
250 Swim. Rest 10 after each part. Choice. 100-75-50-25
250 (5 x 50) Swim, kick, pull or drill/swim. Choice. Go on 3rd or 4th .
Cool-Down (200)
Easy swim
Friday, July 11
Warm-Up (1000)
300 Swim (100 free/50 choice) x 2
300 with ~fins on~
50 free kick on side. Change side at turn. I should see your hip. Face in water.
50 free, change 6 with 3 strokes
50 free swim, exaggerate roll
50 backstroke kick on side. Change side at turn. I should see your hip. Face out of water.
50 backstroke, change 6 with 3 strokes
50 backstroke swim, exaggerate roll
100 with ~fins off~
50 backstroke swim, exaggerate roll
50 free swim, exaggerate roll
300 build
2 x 25 build to fast finish
2 x 50 same stroke, descend, rest 10.
2 x 50 same stroke for both, descend, rest 10
2 x 25 easy
Main (1500)
50 2 x 25. I’ll start all lanes together and time you.
200 Swim, choice. Moderate. Predict your time.
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.
~Rest 45-60~
100 Swim, choice. Predict your time.
250 Swim. Rest 10 after each part. Choice. 100-75-50-25
250 (5 x 50) Swim, kick, pull or drill/swim. Choice. Go on 3rd or 4th .
Cool-Down (200)
Easy swim
