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.
Warm-Up (900-1200)
300 Swim, 200 free/100 choice. Stop. Get lane together.
300 Pull, 200 free/100 choice. Stop. Get lane together.
200-300 Kick, 100 free/ rest choice. Stop. Get lane together.
100-300 25 drill/25 swim, choice
Main (1300-1500)
Everybody stand with some room to move. (1) Keep your feet in place, turn body to right, hold it. (2) Keep feet in place, turn to your left. If you had difficulty, work on stretching your back.
100 (4 x 25). #1 Swim on line, make sure hands never “touch” the line. Wide entry,pull straight back. #2 Concentrate on head position. Get it down. Don’t lift it to breathe. #3 “Ride the glide.” Glide on both sides, hold your hand on the surface while you glide. #4 Repeat #3.
200 (4 x 50), freestyle. Think about the “catch.” Elbow up, roll as you pull. Quickly, roll to other side. “Snap” the hips. Think about a corkscrew as you swim. Go on 3rd person. Slow down your stroke to do it right.
400 (4 x 100) free on 1:40, 2:00, 2:10, 2:20, 2:45. Don’t worry about speed; g et the stroke
right.
600-900 (8-16) x 50 or (2-4) x (4 x 50). East set: #1 stroke count, #2-4 descend. Choice.
On 1:00, 1:15, 1:20, 1:30, 2:00
Cool-Down (200)
200 Swim
Warm-Up (900-1200)
300 Swim, 200 free/100 choice. Stop. Get lane together.
300 Pull, 200 free/100 choice. Stop. Get lane together.
200-300 Kick, 100 free/ rest choice. Stop. Get lane together.
100-300 25 drill/25 swim, choice
Main (1300-1500)
Everybody stand with some room to move. (1) Keep your feet in place, turn body to right, hold it. (2) Keep feet in place, turn to your left. If you had difficulty, work on stretching your back.
100 (4 x 25). #1 Swim on line, make sure hands never “touch” the line. Wide entry,pull straight back. #2 Concentrate on head position. Get it down. Don’t lift it to breathe. #3 “Ride the glide.” Glide on both sides, hold your hand on the surface while you glide. #4 Repeat #3.
200 (4 x 50), freestyle. Think about the “catch.” Elbow up, roll as you pull. Quickly, roll to other side. “Snap” the hips. Think about a corkscrew as you swim. Go on 3rd person. Slow down your stroke to do it right.
400 (4 x 100) free on 1:40, 2:00, 2:10, 2:20, 2:45. Don’t worry about speed; g et the stroke
right.
600-900 (8-16) x 50 or (2-4) x (4 x 50). East set: #1 stroke count, #2-4 descend. Choice.
On 1:00, 1:15, 1:20, 1:30, 2:00
Cool-Down (200)
200 Swim
