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, Mar 13
I think this was a good change for workouts. Swimmers enjoyed the 50s.
Warm-Up (650-900)
100 Swim, choice
~Fins on~
300 (100 free swim/50 free kick with brd/100 back swim/50 back kick)
100-200 kick choice
~Fins off~
150-300 (1- 2) x (25 drill/50 swim/50 drill/25 swim), choice drill and choice stroke.
Main (1300-1800)
200-300 (4-6) x 50. 2-fly/back, 2-back/***, 2-***/free. Sub free where necessary.
On: 1:00, 1:10, 1:20, 1:30, 1:50
100 free. Wide entry, lift shoulder and elbow before pulling.
200-300 (4-6) x 50. Odds 25 choice/25 free. Evens free.
On: :55, 1:05, 1:15, 1:30, 1:50
100 free swim with paddles.
200-300 (4-6) x 50. All free. Steady pace. On: :50, 1:00, 1:05, 1:20, 1:40.
100 Pull.
200-300 (4-6) x 50 Pull.
200 300. Any stroke. Long and strong.
Cool-Down (100)
4 x 25
Friday, Mar 13
I think this was a good change for workouts. Swimmers enjoyed the 50s.
Warm-Up (650-900)
100 Swim, choice
~Fins on~
300 (100 free swim/50 free kick with brd/100 back swim/50 back kick)
100-200 kick choice
~Fins off~
150-300 (1- 2) x (25 drill/50 swim/50 drill/25 swim), choice drill and choice stroke.
Main (1300-1800)
200-300 (4-6) x 50. 2-fly/back, 2-back/***, 2-***/free. Sub free where necessary.
On: 1:00, 1:10, 1:20, 1:30, 1:50
100 free. Wide entry, lift shoulder and elbow before pulling.
200-300 (4-6) x 50. Odds 25 choice/25 free. Evens free.
On: :55, 1:05, 1:15, 1:30, 1:50
100 free swim with paddles.
200-300 (4-6) x 50. All free. Steady pace. On: :50, 1:00, 1:05, 1:20, 1:40.
100 Pull.
200-300 (4-6) x 50 Pull.
200 300. Any stroke. Long and strong.
Cool-Down (100)
4 x 25
