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.
Friday, Jan 30
Warm-Up (1000)
200-300 Swim, choice
~fins on~
Think about rolling hips on backstroke like on freestyle. “Snap” your hips back.
100 (4 x 25) #1 chg 4 (Kick 4 on one side, change to other side for 4 kicks);
#2 “L” drill with 3 strokes (kick 3, hold arm up for 3, stroke); #3-4 head position:
Kick in streamline position until feet pass the flags, then keeping head in same position,
swim rest of the way.
100 (4 x 25) #1-2 back, 1-arm ½ way; #3-4 same drill back, fly, or free
~fins off~
100 backstroke. Kick past flags to get head in correct position, then swim.
100 free swim. Concentrate on head position and wide entry.
100 free swim. Glide!!!
200 Pull, 75 free/25 back
Main (1500)
600-1000 (3, 4, or 5) x 200. #1 Swim free, relatively easy, think about stroke, get time;
#2 Pull free; #3 50 drill/50 swim; #4 Swim free, get time, faster than #1;
#5 Swim choice. Lane 7 Skip #3. Lane 8 Do #1, 2, 5.
On 3:10, 4:00, 4:30, 5:00, 5:50
If entered in Richmond meet, do broken 100s. Do 1st and 3rd 50 of each 200.
500 5 x (2 x 25 build, rest 10 between. 50 fast). Rest 30 before repeating.
Cool-Down (200)
Easy swim
Friday, Jan 30
Warm-Up (1000)
200-300 Swim, choice
~fins on~
Think about rolling hips on backstroke like on freestyle. “Snap” your hips back.
100 (4 x 25) #1 chg 4 (Kick 4 on one side, change to other side for 4 kicks);
#2 “L” drill with 3 strokes (kick 3, hold arm up for 3, stroke); #3-4 head position:
Kick in streamline position until feet pass the flags, then keeping head in same position,
swim rest of the way.
100 (4 x 25) #1-2 back, 1-arm ½ way; #3-4 same drill back, fly, or free
~fins off~
100 backstroke. Kick past flags to get head in correct position, then swim.
100 free swim. Concentrate on head position and wide entry.
100 free swim. Glide!!!
200 Pull, 75 free/25 back
Main (1500)
600-1000 (3, 4, or 5) x 200. #1 Swim free, relatively easy, think about stroke, get time;
#2 Pull free; #3 50 drill/50 swim; #4 Swim free, get time, faster than #1;
#5 Swim choice. Lane 7 Skip #3. Lane 8 Do #1, 2, 5.
On 3:10, 4:00, 4:30, 5:00, 5:50
If entered in Richmond meet, do broken 100s. Do 1st and 3rd 50 of each 200.
500 5 x (2 x 25 build, rest 10 between. 50 fast). Rest 30 before repeating.
Cool-Down (200)
Easy swim
