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, Mar 23
Warm-Up (800-1000)
200-300 free swim, use hips to rotate and extend hand
200-300 free pull, use hips
200 (4 x 50) free, increase effort on each one; go on 4th touch or rest 15
~fins on~
100 (50 hands at sides, rotate hips 8 kicks on each side, about 45 degrees) /
50 hands extended, same rotation, 8 on each side)
50 back swim, rotate hips
~fins off~
50 back swim, rotate hips
Main (1600)
300 Long and strong. 100 free/50 back/100 free/50 back
~fins on~
200 (4 x 50) 25 kick/25 swim on :55, 1:05, 1:15, 1:20, 1:50
200 Kick. 50 back/50 free or fly
~fins off~
300 Long and strong. PULL (100 free/50 back/100 free/50 back)
400 (4 x 100). #1 25 3R/3L fly, 75 free #2 25 free, 25 3R/3L fly, 50 free
#3 50 free, 25 *** pull w/ fly kick, 75 free #4 IM swim or drill
Go on 4th touch or rest 15 sec
200 (4 x 50) choice on 1:00, 1:10, 1:20, 1:30, 2:00
Cool-Down (100)
Easy swim
Monday, Mar 23
Warm-Up (800-1000)
200-300 free swim, use hips to rotate and extend hand
200-300 free pull, use hips
200 (4 x 50) free, increase effort on each one; go on 4th touch or rest 15
~fins on~
100 (50 hands at sides, rotate hips 8 kicks on each side, about 45 degrees) /
50 hands extended, same rotation, 8 on each side)
50 back swim, rotate hips
~fins off~
50 back swim, rotate hips
Main (1600)
300 Long and strong. 100 free/50 back/100 free/50 back
~fins on~
200 (4 x 50) 25 kick/25 swim on :55, 1:05, 1:15, 1:20, 1:50
200 Kick. 50 back/50 free or fly
~fins off~
300 Long and strong. PULL (100 free/50 back/100 free/50 back)
400 (4 x 100). #1 25 3R/3L fly, 75 free #2 25 free, 25 3R/3L fly, 50 free
#3 50 free, 25 *** pull w/ fly kick, 75 free #4 IM swim or drill
Go on 4th touch or rest 15 sec
200 (4 x 50) choice on 1:00, 1:10, 1:20, 1:30, 2:00
Cool-Down (100)
Easy swim
