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, Dec 10
Warm-Up (1200)
200-300 Swim
200-300 Pull. 100 with paddles/100 without paddles/100 up to you
200-300 Kick. Fins ok.
200 Swim with fins.
~Fins off~
100 (4 x 25) . Kick ½ way, swim rest. Choice.
Main (Total 1500)
Technique Check-Up: (800)
100 25 swim/25 left arm only/25 swim/25 right arm only. Be sure to roll back to center
with each one-arm stroke. Don’t stay on your side.
100 Same thing with paddles.
100 Swim free. Concentrate on good pull on both sides.
100 Combo drill: catch-up with fingertip drag. Be sure to count 1-2 in superman position.
Don’t rush it.
100 Swim free.
100 Count strokes for each 25. Try to stay at same count.
200 Swim free, long and strong, good pull.
Pick another stroke. No free. Back in lanes 4, 5; fins ok. Fly in lane 6; fins ok.
*** in lanes 7, 8. (300)
Back: 100 25 swim/25 left arm only/25 swim/25 right arm only. Be sure to roll back to center
with each one-arm stroke. Don’t stay on your side.
***: 100 25 *** pull with fly kick/25 swim/25 *** pull with free kick/25 swim
Fly: 100 25 3right only-3 left only/ 25 swim think about kick hands in, kick hands out/
3 right-1 full-3 left-1full/25 swim
Each lane: kick 100 of that stroke.
~Fins off~
4 x 25 swim. Rest 10. Think about the stroke.
Return to usual lane. (400)
(4-8) x 50 Odds choice (can be free). Evens free. On: 55/50; 1:10/1:00; 1:20/1:10;
1:30/1:20; 1:55/1:45
Cool-Down (100-200)
Easy swim
Wednesday, Dec 10
Warm-Up (1200)
200-300 Swim
200-300 Pull. 100 with paddles/100 without paddles/100 up to you
200-300 Kick. Fins ok.
200 Swim with fins.
~Fins off~
100 (4 x 25) . Kick ½ way, swim rest. Choice.
Main (Total 1500)
Technique Check-Up: (800)
100 25 swim/25 left arm only/25 swim/25 right arm only. Be sure to roll back to center
with each one-arm stroke. Don’t stay on your side.
100 Same thing with paddles.
100 Swim free. Concentrate on good pull on both sides.
100 Combo drill: catch-up with fingertip drag. Be sure to count 1-2 in superman position.
Don’t rush it.
100 Swim free.
100 Count strokes for each 25. Try to stay at same count.
200 Swim free, long and strong, good pull.
Pick another stroke. No free. Back in lanes 4, 5; fins ok. Fly in lane 6; fins ok.
*** in lanes 7, 8. (300)
Back: 100 25 swim/25 left arm only/25 swim/25 right arm only. Be sure to roll back to center
with each one-arm stroke. Don’t stay on your side.
***: 100 25 *** pull with fly kick/25 swim/25 *** pull with free kick/25 swim
Fly: 100 25 3right only-3 left only/ 25 swim think about kick hands in, kick hands out/
3 right-1 full-3 left-1full/25 swim
Each lane: kick 100 of that stroke.
~Fins off~
4 x 25 swim. Rest 10. Think about the stroke.
Return to usual lane. (400)
(4-8) x 50 Odds choice (can be free). Evens free. On: 55/50; 1:10/1:00; 1:20/1:10;
1:30/1:20; 1:55/1:45
Cool-Down (100-200)
Easy swim
