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, March 30
Warm-Up (700-1000)
100-200 free swim
100-200 free pull
100 choice swim
~Everyone stop~
Everyone to lane 7-8. Line up along wall or lane line, facing me. Use lane 6 if needed.
(1) One arm outstretched, hand on wall or lane line; other arm at your side. Put your face in the water, looking at the bottom. Practice taking a breath and exhaling completely, then turning just your head to get a small bite of air. Keep one goggle in the water. Do this 10 times.
(2) Back to usual lane, put on fins. Kick 25 on side (stay on one side). Face down, turn head to breathe. Keep one goggle in the water.
(3) Repeat kick on other side.
(4) Swim 25 catch-up. Quick breath, keep opposite hand just under the surface.
(5) Think almost catch-up as you swim another 25. Quick breath, opposite hand stays up.
(6)Fins off. Swim 25. Stop.
(7) Repeat swim 25. Total: 150
250-350 (5-7) x 50. Odds free with perfect breath, evens choice
Main (1400)
200 Free pull. Think about breathing.
300 (50 free/25 non-free) x 4
200 Swim choice. Can mix it up.
300-700 (3-7) x 100. #1-2 Pull free, #3-4 Swim free, #5 Pull, #6 Swim free, #7 Swim choice
On 1:50, 2:05, 2:15, 2:30, 2:50.
Cool-Down (100-300)
Easy swim (50 choice/2 x 25 choice) x (1-3). Rest 5-10
Monday, March 30
Warm-Up (700-1000)
100-200 free swim
100-200 free pull
100 choice swim
~Everyone stop~
Everyone to lane 7-8. Line up along wall or lane line, facing me. Use lane 6 if needed.
(1) One arm outstretched, hand on wall or lane line; other arm at your side. Put your face in the water, looking at the bottom. Practice taking a breath and exhaling completely, then turning just your head to get a small bite of air. Keep one goggle in the water. Do this 10 times.
(2) Back to usual lane, put on fins. Kick 25 on side (stay on one side). Face down, turn head to breathe. Keep one goggle in the water.
(3) Repeat kick on other side.
(4) Swim 25 catch-up. Quick breath, keep opposite hand just under the surface.
(5) Think almost catch-up as you swim another 25. Quick breath, opposite hand stays up.
(6)Fins off. Swim 25. Stop.
(7) Repeat swim 25. Total: 150
250-350 (5-7) x 50. Odds free with perfect breath, evens choice
Main (1400)
200 Free pull. Think about breathing.
300 (50 free/25 non-free) x 4
200 Swim choice. Can mix it up.
300-700 (3-7) x 100. #1-2 Pull free, #3-4 Swim free, #5 Pull, #6 Swim free, #7 Swim choice
On 1:50, 2:05, 2:15, 2:30, 2:50.
Cool-Down (100-300)
Easy swim (50 choice/2 x 25 choice) x (1-3). Rest 5-10
