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.
Wed, Mar 25
Warm-Up (800-1050)
200-300 Swim. 100 free/100 choice/100 free
~Fins on~
100 change 6 with 3 drill. Kick 6 on side, 3 strokes, kick 6 on other side. 50 free, 50 back.
Stretch your body and arm for streamline position. Turn hips 45 degrees. On free, face down. On back, face up.
200-300 Swim with fins. 100 free/100 choice/100 free.
200 IM Kick/Drill. 25 Kick/25 Drill for fly, back, free, ***. Continuous. Choice drills. Do
*** last. Take off fins for ***.
~Fins are off now~
100-150 Swim. If you go non-free or IM; you go 100. If you go free, go 150.
Main (100-1500)
600-900 (4-6) x 150. Odds: 100 swim/50 pull. Evens: 100 pull/50 swim. NO PADDLES.
Each 150 is continuous. Stop just long enough to get buoy or to take off buoy.
Ln 4: 2:15 or 2:30, Ln 5: 3:00, L6: 3:15, L7: 3:50, L8: do 4 on 4:20
200-300 (8-12) x 25. Count strokes. 4 are free; 4 are another stroke; 4 are free.
200-300 Pull
Cool-Down (100-200)
Easy swim
Wed, Mar 25
Warm-Up (800-1050)
200-300 Swim. 100 free/100 choice/100 free
~Fins on~
100 change 6 with 3 drill. Kick 6 on side, 3 strokes, kick 6 on other side. 50 free, 50 back.
Stretch your body and arm for streamline position. Turn hips 45 degrees. On free, face down. On back, face up.
200-300 Swim with fins. 100 free/100 choice/100 free.
200 IM Kick/Drill. 25 Kick/25 Drill for fly, back, free, ***. Continuous. Choice drills. Do
*** last. Take off fins for ***.
~Fins are off now~
100-150 Swim. If you go non-free or IM; you go 100. If you go free, go 150.
Main (100-1500)
600-900 (4-6) x 150. Odds: 100 swim/50 pull. Evens: 100 pull/50 swim. NO PADDLES.
Each 150 is continuous. Stop just long enough to get buoy or to take off buoy.
Ln 4: 2:15 or 2:30, Ln 5: 3:00, L6: 3:15, L7: 3:50, L8: do 4 on 4:20
200-300 (8-12) x 25. Count strokes. 4 are free; 4 are another stroke; 4 are free.
200-300 Pull
Cool-Down (100-200)
Easy swim
