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, Apr 3
Warm-Up (1000)
400 Swim 100 -200 free. Pull 100-200 free.
200 (4 x 50) #1-2 One are half way on each 25, swim rest of each 25, free.
#3-4 Same thing backstroke
~Fins on~
200 50 free drill: kick 3 on side, kick 3 with both arms extended, kick 3 on other side
25 free swim
50 Kick ½ backstroke. Swim rest of each 25 backstroke.
25 back swim
50 25 back/25 free Swim
100 Kick 50 fly. If you do not use a brd, do NOT use your hands ;
~Fins off~
200 100 Swim free/100 swim choice
Main (1500)
300 (3 x 100) 50 pull with paddles / 50 swim
~Stop after each group of 3 for 30-60 sec~
300 (3 x 100) 50 pull without paddles/50 swim
300 (3 x 100) Swim free for #1-2, choice for #3
~Fins on~
300 (3 x 100) 50 Swim/50 Kick; #1-2 free, #3 choice
300 (3 x 100) Swim, choice
Cool-Down (100-200)
(4-8) x 25
Main Set: Lanes 4-5 do all 3 of each set.
Lane 6 Stop after 3 Swim/Kick
Lane 7-8 Do 2 x 100 in each set. If #3 is choice, you can do #2 as choice.
Friday, Apr 3
Warm-Up (1000)
400 Swim 100 -200 free. Pull 100-200 free.
200 (4 x 50) #1-2 One are half way on each 25, swim rest of each 25, free.
#3-4 Same thing backstroke
~Fins on~
200 50 free drill: kick 3 on side, kick 3 with both arms extended, kick 3 on other side
25 free swim
50 Kick ½ backstroke. Swim rest of each 25 backstroke.
25 back swim
50 25 back/25 free Swim
100 Kick 50 fly. If you do not use a brd, do NOT use your hands ;
~Fins off~
200 100 Swim free/100 swim choice
Main (1500)
300 (3 x 100) 50 pull with paddles / 50 swim
~Stop after each group of 3 for 30-60 sec~
300 (3 x 100) 50 pull without paddles/50 swim
300 (3 x 100) Swim free for #1-2, choice for #3
~Fins on~
300 (3 x 100) 50 Swim/50 Kick; #1-2 free, #3 choice
300 (3 x 100) Swim, choice
Cool-Down (100-200)
(4-8) x 25
Main Set: Lanes 4-5 do all 3 of each set.
Lane 6 Stop after 3 Swim/Kick
Lane 7-8 Do 2 x 100 in each set. If #3 is choice, you can do #2 as choice.
