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 24
For the last workout before Christmas, I try to do something different. This year I used "Twas the Night Before Christmas" as
the basis and pretty much murdered it.
'Twas the day before Christmas, when all ‘round the pool
lots of creatures were stirring, all lookin’ quite cool.
The kickboards were stacked by each lane with care,
in hopes that the coach soon would be there.
*SWIM 200400 WARM-UP
*PULL (1-2) X 200. REST 15
The swimmers had been nestled all snug in their beds,
but they got up for a workout to clear out their heads.
Now wearing their goggles, fins and a cap,
they forgot all about a long winter's nap.
*100 KICK. REST 15. 2 X 50 KICK. REST 10.
*200-300 OF 25 DRILL/25 SWIM
*100 SWIM WITHOUT FINS
When out on the deck there arose such a clatter,
Swimmers stopped to see what was the matter…
When, what to their wondering eyes should appear,
a cart full of fins and buoys - no tiny reindeer.
"Now Slackers! Now Talkers!
Now, Leaders and *Gawkers!
On, Backstrokers! On, Flyers!
On, Freestylers and Breaststrokers!
Choose a stroke as you may!
Watch the clock on the wall!
Now swim away! Swim away!
Sprint away all!"
*(3-5) X 100 FREESTYLE. INTERVAL FOR REST 15.
*2 X 100 NON-FREE OR 25 NON-FREE/25 FREE. ADD 15 TO INTERVAL.
And then, in a twinkling, I heard from the pool
just swimming, not talking, twas really quite cool.
As I turned my head ‘round to check on the time,
Time for Relays; no more of this rhyme!
*RELAYS WERE 25 EACH. WE DID TWO FREESTYLE SWIM, ONE FREESTYLE PULL, ONE BACKSTROKE, ONE BREASTSTROKE.
Wednesday, Dec 24
For the last workout before Christmas, I try to do something different. This year I used "Twas the Night Before Christmas" as
the basis and pretty much murdered it.
'Twas the day before Christmas, when all ‘round the pool
lots of creatures were stirring, all lookin’ quite cool.
The kickboards were stacked by each lane with care,
in hopes that the coach soon would be there.
*SWIM 200400 WARM-UP
*PULL (1-2) X 200. REST 15
The swimmers had been nestled all snug in their beds,
but they got up for a workout to clear out their heads.
Now wearing their goggles, fins and a cap,
they forgot all about a long winter's nap.
*100 KICK. REST 15. 2 X 50 KICK. REST 10.
*200-300 OF 25 DRILL/25 SWIM
*100 SWIM WITHOUT FINS
When out on the deck there arose such a clatter,
Swimmers stopped to see what was the matter…
When, what to their wondering eyes should appear,
a cart full of fins and buoys - no tiny reindeer.
"Now Slackers! Now Talkers!
Now, Leaders and *Gawkers!
On, Backstrokers! On, Flyers!
On, Freestylers and Breaststrokers!
Choose a stroke as you may!
Watch the clock on the wall!
Now swim away! Swim away!
Sprint away all!"
*(3-5) X 100 FREESTYLE. INTERVAL FOR REST 15.
*2 X 100 NON-FREE OR 25 NON-FREE/25 FREE. ADD 15 TO INTERVAL.
And then, in a twinkling, I heard from the pool
just swimming, not talking, twas really quite cool.
As I turned my head ‘round to check on the time,
Time for Relays; no more of this rhyme!
*RELAYS WERE 25 EACH. WE DID TWO FREESTYLE SWIM, ONE FREESTYLE PULL, ONE BACKSTROKE, ONE BREASTSTROKE.
