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, Jan 5
Warm-Up (700-1100)
400-600 (2-3) x 200 #1 Swim, #2 Pull, #3 Swim
100-200 Kick, choice
200-300 (2-3) x 100 #1 Pull, #2 Swim, #3 Pull
Main (1400)
200 free 2 x 100. Each 100: 25 swim/25 catch-up/50 almost catch-up
100 back with fins. 50 kick in streamline position/50 swim
100 back no fins. 50 pull/50 swim
200 free. 2 x 100 #1 long and strong; #2 faster than #1. On 1:30, 1:55, 2:05, 2: 20, 2:45
300 breaststroke. Breaststrokers – no fins; those that have trouble w/ kick – fins ok.
25 *** pull w/ fly kick (1 kick per stroke) / 25 2 *** pull w/ fly kick; 2 w/ br kick.
50 *** pull w/ free kick (fast hands)
100 kick *** or choice kick
100 swim *** (can use fly kick)
~Fins off~
200 free. 2 x 100 #1 long and strong; #2 faster than #1. On 1:30, 1:55, 2:05, 2: 20, 2:45
200 choice. 4 x 50 on 1:00, 1:10, 1:20, 1:30, 1:55
100 swim 100 IM. Can drill if needed.
Cool-Down (100-300)
Easy swim or pull, choice.
Monday, Jan 5
Warm-Up (700-1100)
400-600 (2-3) x 200 #1 Swim, #2 Pull, #3 Swim
100-200 Kick, choice
200-300 (2-3) x 100 #1 Pull, #2 Swim, #3 Pull
Main (1400)
200 free 2 x 100. Each 100: 25 swim/25 catch-up/50 almost catch-up
100 back with fins. 50 kick in streamline position/50 swim
100 back no fins. 50 pull/50 swim
200 free. 2 x 100 #1 long and strong; #2 faster than #1. On 1:30, 1:55, 2:05, 2: 20, 2:45
300 breaststroke. Breaststrokers – no fins; those that have trouble w/ kick – fins ok.
25 *** pull w/ fly kick (1 kick per stroke) / 25 2 *** pull w/ fly kick; 2 w/ br kick.
50 *** pull w/ free kick (fast hands)
100 kick *** or choice kick
100 swim *** (can use fly kick)
~Fins off~
200 free. 2 x 100 #1 long and strong; #2 faster than #1. On 1:30, 1:55, 2:05, 2: 20, 2:45
200 choice. 4 x 50 on 1:00, 1:10, 1:20, 1:30, 1:55
100 swim 100 IM. Can drill if needed.
Cool-Down (100-300)
Easy swim or pull, choice.
