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, Feb 2
Warm-Up (1000-1500)
300-600 (100 Swim, 100 Pull, 100 Kick). Keep fins on and repeat.
100 backstroke. Fins optional. Remember hip rotation, head position.
~Fins off~
100 free with glide. Do not alter your stroke. You get the glide by holding hand on surface
and turning hips.
100 breaststroke swim with noticeable glide.
200-300 Pull. (100-200) free pull. 100 25 back or *** pull/25 free pull.
200-300 (50 kick/50 swim). Fins again.
Main (1100-1300)
200 (8 x 25). At least 2 different strokes. Odds build, evens sprint. Time yourself on evens.
On (approximately) :30, :40, :45, :50, :55. You decide on interval.
200 Pick a stroke.
Back, fly and free: 4 x 25 One arm ½ way, then swim. ***: Pull ½ way, then swim.
2 x 50 fast on 1:15, 1:30, 1:45, 2:00. You decide on interval, at least 15 sec rest.
200 Pick a stroke, can be the same. Repeat 4 x 25 and 2 x 50.
200 Freestyle, back, or fly: (2 x 25) kick ½ way, swim rest. (1 x 50) sprint, then rest 30.
(1 x 100) fast swim.
200 choice, easy swim or pull
200-400 (1-2) x 200 Any combination, but both should be the same. Descend. Rest 20.
Cool-Down (100)
2 x 50 easy
Monday, Feb 2
Warm-Up (1000-1500)
300-600 (100 Swim, 100 Pull, 100 Kick). Keep fins on and repeat.
100 backstroke. Fins optional. Remember hip rotation, head position.
~Fins off~
100 free with glide. Do not alter your stroke. You get the glide by holding hand on surface
and turning hips.
100 breaststroke swim with noticeable glide.
200-300 Pull. (100-200) free pull. 100 25 back or *** pull/25 free pull.
200-300 (50 kick/50 swim). Fins again.
Main (1100-1300)
200 (8 x 25). At least 2 different strokes. Odds build, evens sprint. Time yourself on evens.
On (approximately) :30, :40, :45, :50, :55. You decide on interval.
200 Pick a stroke.
Back, fly and free: 4 x 25 One arm ½ way, then swim. ***: Pull ½ way, then swim.
2 x 50 fast on 1:15, 1:30, 1:45, 2:00. You decide on interval, at least 15 sec rest.
200 Pick a stroke, can be the same. Repeat 4 x 25 and 2 x 50.
200 Freestyle, back, or fly: (2 x 25) kick ½ way, swim rest. (1 x 50) sprint, then rest 30.
(1 x 100) fast swim.
200 choice, easy swim or pull
200-400 (1-2) x 200 Any combination, but both should be the same. Descend. Rest 20.
Cool-Down (100)
2 x 50 easy
