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.
Monday, Dec 29
Warm-Up (700-1200)
200-400 Free. (1-2) x (100 free/50 choice)
Stop. Talk about the “catch” and paddles.
200-400 (1-2) x (100 or 150 or 200) Pull. Paddles on 1st one; no paddles on 2nd one.
Get lane together after #1 before starting #2.
300-400 (6-8) x 50. Odds-drill/swim; evens- swim.
Stop everyone.
Main (1100-1500)
Talk about hip roll, long stroke, recovery. It’s all connected.
300-400 Odds-free. Evens-choice. #1 drill25/swim75; #2 drill 2nd length; #3 drill 3rd…..
Drills: catch-up; fingertip drag; change 3 with 3; 4 rt only/4 lft only.
300-400 (6-8) x 50. #1, 2 25 non/25 free; #3 non; #4 pull free no paddles; #5 pull free w/ paddles; #6 swim free w/ paddles; #7 swim, no toys; #8 choice
100 Kick 25 with no fins (fly, back, or free); lv brd at other end; swim 50; Kick 25.
100 Free swim, count strokes
100 Choice swim, count
200-400 (1-2) x 200. Each 200: all free, all non (one str), or 50 non/50 free. Rest 20.
Cool-Down (100)
4 x 25. Think about streamline off the wall.
Monday, Dec 29
Warm-Up (700-1200)
200-400 Free. (1-2) x (100 free/50 choice)
Stop. Talk about the “catch” and paddles.
200-400 (1-2) x (100 or 150 or 200) Pull. Paddles on 1st one; no paddles on 2nd one.
Get lane together after #1 before starting #2.
300-400 (6-8) x 50. Odds-drill/swim; evens- swim.
Stop everyone.
Main (1100-1500)
Talk about hip roll, long stroke, recovery. It’s all connected.
300-400 Odds-free. Evens-choice. #1 drill25/swim75; #2 drill 2nd length; #3 drill 3rd…..
Drills: catch-up; fingertip drag; change 3 with 3; 4 rt only/4 lft only.
300-400 (6-8) x 50. #1, 2 25 non/25 free; #3 non; #4 pull free no paddles; #5 pull free w/ paddles; #6 swim free w/ paddles; #7 swim, no toys; #8 choice
100 Kick 25 with no fins (fly, back, or free); lv brd at other end; swim 50; Kick 25.
100 Free swim, count strokes
100 Choice swim, count
200-400 (1-2) x 200. Each 200: all free, all non (one str), or 50 non/50 free. Rest 20.
Cool-Down (100)
4 x 25. Think about streamline off the wall.
