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, Sept 10
I printed the Warm-up and the Main Set in large print for each lane. Too much writing to put on the board.
Warm-Up (900-1000)
100 Free, catch-up (slowly, 2 kicks in superman position before pulling again).
100 Free, ¾ catch-up
100 (25 non-free/25 free)
200-300 Pull (75 free/25 back)
200 (8 x 25) #1-2 free, one arm free ½ way, then swim; #3-4 back one-arm ½ way
#5-6 breaststroke, pull *** w/ fly kick ½, then swim; #7-8 fly or free or back, like #1
~fins on~
100 (4 x 25) fly; #1-2 kick with brd; #3 kick w/o brd, scull to breathe; #4 underwater recovery
100 swim, choice (with fins)
~fins off~
Main (1350-1650)
100 free, (25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3)
100 free, count strokes (25 chg 6, 25 chg 3, 25 c.u., 25 swim)
200 Repeat 2 x 100 back or free. Rest 10-15 between 100s.
400 (2 x 200 Free), #1 long and strong. Get time. Rest 20-30. #2 faster than #1.
200 25 non-free/25 free OR 25 (3R-3L) / 25 swim
50 (2 x 25) Kick, no fins. Only 1 can be breaststroke.
Stop if you feel you are making no progress. I want to see how far you get.
~fins on~
150 (2 x 75). #1 25 kick/50 swim, #2 50 swim/25 kick. Choice.
150-450 (3-9) x 50. (#1 Kick, #2 D/S, #3 Swim). Repeat.
Cool-Down (50-150)
Easy swim
Wednesday, Sept 10
I printed the Warm-up and the Main Set in large print for each lane. Too much writing to put on the board.
Warm-Up (900-1000)
100 Free, catch-up (slowly, 2 kicks in superman position before pulling again).
100 Free, ¾ catch-up
100 (25 non-free/25 free)
200-300 Pull (75 free/25 back)
200 (8 x 25) #1-2 free, one arm free ½ way, then swim; #3-4 back one-arm ½ way
#5-6 breaststroke, pull *** w/ fly kick ½, then swim; #7-8 fly or free or back, like #1
~fins on~
100 (4 x 25) fly; #1-2 kick with brd; #3 kick w/o brd, scull to breathe; #4 underwater recovery
100 swim, choice (with fins)
~fins off~
Main (1350-1650)
100 free, (25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3)
100 free, count strokes (25 chg 6, 25 chg 3, 25 c.u., 25 swim)
200 Repeat 2 x 100 back or free. Rest 10-15 between 100s.
400 (2 x 200 Free), #1 long and strong. Get time. Rest 20-30. #2 faster than #1.
200 25 non-free/25 free OR 25 (3R-3L) / 25 swim
50 (2 x 25) Kick, no fins. Only 1 can be breaststroke.
Stop if you feel you are making no progress. I want to see how far you get.
~fins on~
150 (2 x 75). #1 25 kick/50 swim, #2 50 swim/25 kick. Choice.
150-450 (3-9) x 50. (#1 Kick, #2 D/S, #3 Swim). Repeat.
Cool-Down (50-150)
Easy swim
