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, March 20
Warm-Up (1000)
200 Free swim
200 Free pull
~Fins on~
•50 Free drill. Kick face down with hands on your thighs. Turn one hip approximately 45 degrees, eyes still on the bottom. After 8-10 kicks, rotate to the other side. Drive the rotation with your hands which are on your thighs. It should be a quick move to rotate. Turn head as little as possible to breathe. Do not lift your head. Do not breathe every rotation.
•50 drill (three and glide). This is the same at change 6 with 3 strokes. Kick 6 on side, stroke, stroke, stroke, kick 6 on other side.
~Fins off~
50 free drill (as above). Change 6 with 3 strokes.
50 free swim, use hip to drive hand in and glide.
Swim 200, mix it up
Pull 200
Main (1600)
200 (4 x 50) free. Think about “anaerobic threshold” pace
Lanes 4-6: 4 x 100 free or 50 non/50 free on 2:00, 2:20, 2:20
4 x 100 free or 50 non/50 free on 1:30, 2:00, 2:10
Lanes 7-8: 400 free to establish average 100 for repeats. I’ll get times.
Everyone:
200 (4 x 50) #1 drill, #2-3 drill/swim, #4 swim. Go on 4th touch.
300 (3 x 100) on average +10. Switch lanes as needed.
200 swim choice, moderate.
Cool-Down (100)
Friday, March 20
Warm-Up (1000)
200 Free swim
200 Free pull
~Fins on~
•50 Free drill. Kick face down with hands on your thighs. Turn one hip approximately 45 degrees, eyes still on the bottom. After 8-10 kicks, rotate to the other side. Drive the rotation with your hands which are on your thighs. It should be a quick move to rotate. Turn head as little as possible to breathe. Do not lift your head. Do not breathe every rotation.
•50 drill (three and glide). This is the same at change 6 with 3 strokes. Kick 6 on side, stroke, stroke, stroke, kick 6 on other side.
~Fins off~
50 free drill (as above). Change 6 with 3 strokes.
50 free swim, use hip to drive hand in and glide.
Swim 200, mix it up
Pull 200
Main (1600)
200 (4 x 50) free. Think about “anaerobic threshold” pace
Lanes 4-6: 4 x 100 free or 50 non/50 free on 2:00, 2:20, 2:20
4 x 100 free or 50 non/50 free on 1:30, 2:00, 2:10
Lanes 7-8: 400 free to establish average 100 for repeats. I’ll get times.
Everyone:
200 (4 x 50) #1 drill, #2-3 drill/swim, #4 swim. Go on 4th touch.
300 (3 x 100) on average +10. Switch lanes as needed.
200 swim choice, moderate.
Cool-Down (100)
