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.
Wed, Jan 14
Warm-Up (1300)
200-400 75 Swim / 25 Drill, choice
~Stop. Get lane together.~
200-300 (2-3) x 100 Pull. Go on 3rd touch.
~Fins on~
300 (3 x 100) (1) 25 kick / 75 swim (2) 50 kick / 50 swim (3) 75 kick /25 swim.
Stop after each 100 for 10 sec. Choice.
300 (4 x 75) (1) 25 kick/25 swim/25 kick (2) 25 swim/25 kick/25 swim (3) 50 kick/25 swim
(4) 25 kick/50 swim. Stop after each 75 for 10 sec. Choice.
Main (1400)
100 (4 x 25) Swim free with 3 count glide. Count 3 before hand begins pull. “Lean into glide.” I’ll start you for each 25.
200 Swim free with 3 count glide.
~fins on~
200 Backstroke. 50 chg 6 / 50 chg 6 with 3 / 50 chg 3 with 3 / 50 swim, exaggerate roll.
200-300 Swim 300 free with glide OR 250 back with roll OR 200 *** with 4 count glide.
200-600 (2-4) sets of (2 x 50) same stroke, work on speed, on 1:30, 1:40, 2:00, 2:15.
Should have 30 sec rest. Between each set of 2, easy 50 or just rest.
Cool-Down (300)
Swim or pull
Wed, Jan 14
Warm-Up (1300)
200-400 75 Swim / 25 Drill, choice
~Stop. Get lane together.~
200-300 (2-3) x 100 Pull. Go on 3rd touch.
~Fins on~
300 (3 x 100) (1) 25 kick / 75 swim (2) 50 kick / 50 swim (3) 75 kick /25 swim.
Stop after each 100 for 10 sec. Choice.
300 (4 x 75) (1) 25 kick/25 swim/25 kick (2) 25 swim/25 kick/25 swim (3) 50 kick/25 swim
(4) 25 kick/50 swim. Stop after each 75 for 10 sec. Choice.
Main (1400)
100 (4 x 25) Swim free with 3 count glide. Count 3 before hand begins pull. “Lean into glide.” I’ll start you for each 25.
200 Swim free with 3 count glide.
~fins on~
200 Backstroke. 50 chg 6 / 50 chg 6 with 3 / 50 chg 3 with 3 / 50 swim, exaggerate roll.
200-300 Swim 300 free with glide OR 250 back with roll OR 200 *** with 4 count glide.
200-600 (2-4) sets of (2 x 50) same stroke, work on speed, on 1:30, 1:40, 2:00, 2:15.
Should have 30 sec rest. Between each set of 2, easy 50 or just rest.
Cool-Down (300)
Swim or pull
