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, Sept 12
Note: Some of my swimmers are still struggling with the fly with underwater recovery or "stone-skipper" drill. They are improving, and I'm sticking with it. I really believe it gets the breathing in the right place and gets "head down, butt up."
Warm-Up (1000)
200-300 (50 catch-up, slowly / 50 free swim)
100 Swim, choice
~fins on~
100 backstroke (25 chg 6 / 25 chg 6 with 3 / 25 chg 3 /25 swim)
100 free (25 chg 6, face in the water / 25 chg 6 with 3 / 25 chg 3 /25 swim)
200 Kick (free or fly with board or back). Mix it up.
100 fly (2 x 25 underwater recovery; 2 x 25 use same timing – breathe early, overwater
recovery while head is down).
~fins on~
100 swim, choice
Main (1600)
300-600 (3-6) x 100 free (#1 pull w/o paddles; #2 pull w/ paddles; #3 swim) x 2
100-200 (1-2) x 100 choice, same stroke. #1 easy, #2 faster
100-200 (2-4) x 50. #1-2 same stroke; #3-4 same stroke.
200 pull, free
200 Kick, choice
200 swim, choice
Cool-Down (100-200)
(4-8) x 25
Friday, Sept 12
Note: Some of my swimmers are still struggling with the fly with underwater recovery or "stone-skipper" drill. They are improving, and I'm sticking with it. I really believe it gets the breathing in the right place and gets "head down, butt up."
Warm-Up (1000)
200-300 (50 catch-up, slowly / 50 free swim)
100 Swim, choice
~fins on~
100 backstroke (25 chg 6 / 25 chg 6 with 3 / 25 chg 3 /25 swim)
100 free (25 chg 6, face in the water / 25 chg 6 with 3 / 25 chg 3 /25 swim)
200 Kick (free or fly with board or back). Mix it up.
100 fly (2 x 25 underwater recovery; 2 x 25 use same timing – breathe early, overwater
recovery while head is down).
~fins on~
100 swim, choice
Main (1600)
300-600 (3-6) x 100 free (#1 pull w/o paddles; #2 pull w/ paddles; #3 swim) x 2
100-200 (1-2) x 100 choice, same stroke. #1 easy, #2 faster
100-200 (2-4) x 50. #1-2 same stroke; #3-4 same stroke.
200 pull, free
200 Kick, choice
200 swim, choice
Cool-Down (100-200)
(4-8) x 25
