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 31
*I tried to write a special workout with New Year's Resolutions for swimmers and coaches. I guess I was tired and got carried away.
After I printed it out and reread it, I realized how negative it was. I had included all the little things that bothered me as a coach. The first resolution for the coach was to always be positive, but then I got very negative. I threw that away, deleted the resolutions and had everyone do the original workout below. Anyone reading the original would think I hated coaching. I'll work on the resolutions for a coach.
Warm-Up (600-1000)
►200-400 Swim 2 x (200 or 150 or 100). #1 free, #2 choice. Wait until everyone finishes
#1 before starting #2.
►200-300 Pull (2-3) x 100. Go on 4th person’s touch.
►200-300 (4-6) x 50 Odds free, evens choice. Go on 3rd touch.
Main Set (1300-1600)
►400-600 Fins on. 3 x (200 or 150). #1,3 free; #2 choice. Kick 50, swim the rest.
Wait for lane to finish each 200.
.
►300-400 Fins off. Get buoy and paddles. Remember that paddles are to help you get the stroke right. (6-8) x 50 freestyle.
#1 Pull with paddles, #2 pull without paddles,
#3 swim with paddles, #4 swim without paddles.
Repeat #1-2 or #1-4. Long stroke. On :50, 1:00, 1:10, 1:20, 1:45.
► 300 (4 x 75) #1 fly/back/*** (can do one arm fly); #2 back/***/free, #3-4 choice.
Rest 15 after each 75.
►300 Swim. 100 free/100 choice/100 free, continuous.
Cool-Down (300)
►200 Kick/100 swim
Wednesday, Dec 31
*I tried to write a special workout with New Year's Resolutions for swimmers and coaches. I guess I was tired and got carried away.
After I printed it out and reread it, I realized how negative it was. I had included all the little things that bothered me as a coach. The first resolution for the coach was to always be positive, but then I got very negative. I threw that away, deleted the resolutions and had everyone do the original workout below. Anyone reading the original would think I hated coaching. I'll work on the resolutions for a coach.
Warm-Up (600-1000)
►200-400 Swim 2 x (200 or 150 or 100). #1 free, #2 choice. Wait until everyone finishes
#1 before starting #2.
►200-300 Pull (2-3) x 100. Go on 4th person’s touch.
►200-300 (4-6) x 50 Odds free, evens choice. Go on 3rd touch.
Main Set (1300-1600)
►400-600 Fins on. 3 x (200 or 150). #1,3 free; #2 choice. Kick 50, swim the rest.
Wait for lane to finish each 200.
.
►300-400 Fins off. Get buoy and paddles. Remember that paddles are to help you get the stroke right. (6-8) x 50 freestyle.
#1 Pull with paddles, #2 pull without paddles,
#3 swim with paddles, #4 swim without paddles.
Repeat #1-2 or #1-4. Long stroke. On :50, 1:00, 1:10, 1:20, 1:45.
► 300 (4 x 75) #1 fly/back/*** (can do one arm fly); #2 back/***/free, #3-4 choice.
Rest 15 after each 75.
►300 Swim. 100 free/100 choice/100 free, continuous.
Cool-Down (300)
►200 Kick/100 swim
