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.
Oh my, I really got behind on posting.
Monday, December 1
This is a freestyle technique day.
Warm-Up (1200)
100-200 free swim
100-200 choice swim, mix it up
200 (3 x 50 free, 1 x 50 choice). Steady pace. On :50, 1:05, 1:15, 1:30, 1:50
~fins on~
200 (50 catch-up with stick / 50 catch-up without stick/50 swim with fins/50 swim no fins)
~fins off~
100-200 pull free
200 (4 x 50 pull free) on :45, 1:00, 1:10, 1:20, 1:45)
Main (1600)
~fins on~
200 (50 chg 6 with 3/50 swim/50 kick 3 on rt, kick 3 on front, k 3 on lft, k3 on frnt/50 swim)
~get paddles, no buoy, keep fins on~
200 (25 rt only with paddles/25 lft only/25 rt only no paddles/25 left only/100 swim)
~no fins, buoy or paddles~
200 (3 x 50 free, 1 x 50 choice). Steady pace. On :50, 1:05, 1:15, 1:30, 1:50
200 Count strokes. (2 x 25 pull w/ paddles and buoy; 2 x 25 pull w/ no paddles;
2 x 25 swim w/ paddles; 2 x 25 swim). Rest 10.
200 (2 x 100 free). Rest 15. Even pace.
200 (2 x 50 free; 2 x 50 choice). On :50, 1:05, 1:15, 1:30, 1:50
200-400 (2 or 4) x 100. Descend 1-2, 3-4. Rest extra 30 after #2. Set interval for 15 sec rest.
Cool-Down (100)
2 x 50 easy
Oh my, I really got behind on posting.
Monday, December 1
This is a freestyle technique day.
Warm-Up (1200)
100-200 free swim
100-200 choice swim, mix it up
200 (3 x 50 free, 1 x 50 choice). Steady pace. On :50, 1:05, 1:15, 1:30, 1:50
~fins on~
200 (50 catch-up with stick / 50 catch-up without stick/50 swim with fins/50 swim no fins)
~fins off~
100-200 pull free
200 (4 x 50 pull free) on :45, 1:00, 1:10, 1:20, 1:45)
Main (1600)
~fins on~
200 (50 chg 6 with 3/50 swim/50 kick 3 on rt, kick 3 on front, k 3 on lft, k3 on frnt/50 swim)
~get paddles, no buoy, keep fins on~
200 (25 rt only with paddles/25 lft only/25 rt only no paddles/25 left only/100 swim)
~no fins, buoy or paddles~
200 (3 x 50 free, 1 x 50 choice). Steady pace. On :50, 1:05, 1:15, 1:30, 1:50
200 Count strokes. (2 x 25 pull w/ paddles and buoy; 2 x 25 pull w/ no paddles;
2 x 25 swim w/ paddles; 2 x 25 swim). Rest 10.
200 (2 x 100 free). Rest 15. Even pace.
200 (2 x 50 free; 2 x 50 choice). On :50, 1:05, 1:15, 1:30, 1:50
200-400 (2 or 4) x 100. Descend 1-2, 3-4. Rest extra 30 after #2. Set interval for 15 sec rest.
Cool-Down (100)
2 x 50 easy
