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 18
Warm-Up (1000)
300 Swim, choice. I’ll stop everyone together.
150 Free style drills
50 With paddles, no buoy. One-arm free; chg arms at 25. Feel the catch and the pull.
50 Swim with paddles.
50 Swim without paddles.
100 Fly drills
2 x 25 (fly at least ½ way) swim, think “no kick”
2 x 25 with fins, swim, think “no kick”
200 Kick, choice
150 Free swim with paddles
100 IM (sub free if needed)
Main (1600)
100 (2 x 50) freestyle. 1st breathe on right; 2nd breathe on left. Go on 4th.
100 (2 x 50) Pull free, no paddles. Use hips to enter with force and extend. Go on 4th.
100 Free swim, almost catch-up. Use hips.
100 (2 x 50) backstroke. Think “change 2”. Move hips! Go on 4th.
100 (50 pull backstroke/50 pull free). No paddles.
100 (50 pull backstroke/50 pull free). With paddles.
3 x 100 free on interval for 15 sec rest
2 x 100 IM. Can be free/back/***/free. Add 15 to interval.
3 x 100 Pull free. Same interval as free swim.
8 x 25 (odds easy; evens fast). Rest 10-15. I will try to time some of these.
Cool-Down (200)
Easy Swim
Friday, July 18
Warm-Up (1000)
300 Swim, choice. I’ll stop everyone together.
150 Free style drills
50 With paddles, no buoy. One-arm free; chg arms at 25. Feel the catch and the pull.
50 Swim with paddles.
50 Swim without paddles.
100 Fly drills
2 x 25 (fly at least ½ way) swim, think “no kick”
2 x 25 with fins, swim, think “no kick”
200 Kick, choice
150 Free swim with paddles
100 IM (sub free if needed)
Main (1600)
100 (2 x 50) freestyle. 1st breathe on right; 2nd breathe on left. Go on 4th.
100 (2 x 50) Pull free, no paddles. Use hips to enter with force and extend. Go on 4th.
100 Free swim, almost catch-up. Use hips.
100 (2 x 50) backstroke. Think “change 2”. Move hips! Go on 4th.
100 (50 pull backstroke/50 pull free). No paddles.
100 (50 pull backstroke/50 pull free). With paddles.
3 x 100 free on interval for 15 sec rest
2 x 100 IM. Can be free/back/***/free. Add 15 to interval.
3 x 100 Pull free. Same interval as free swim.
8 x 25 (odds easy; evens fast). Rest 10-15. I will try to time some of these.
Cool-Down (200)
Easy Swim
