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, May 4
Warm-Up (750-1000)
200-300 Swim (75 Free / 25 non-free)
200-300 Pull
~fins on~
100 Kick, free, fly, or back
50 *** pull with fly kick (only 1 kick per arm stroke)
~Remind them that pull is small, don’t pull back too far~
50 *** pull with fly kick (only 1 kick per arm stroke)
50 *** pull with free kick (fast hands)
~fins off~
50-100 *** kick with board
50 swim *** with long glide
Main (1450-1700)
200-300 Swim free. Stop briefly after each 100 to check time. Even pace.
(2-4) x 25 breaststroke swim. Stop after each 25. Coach will tell your lane when to go again.
#1 glide 4, #2 glide 3, #3 glide 2, #4 glide, but you decide how long. It is important
to glide so you can get in a streamline position.
200-300 Swim 50 back/50 free
4 x 50 Free on :45, :55, 1:05, 1:10, 1:50
~fins on unless you are going breaststroke~
200-300 50 kick/50 swim, choice. Breaststrokers just go 200.
~keep fins on~
4 x 50 Back on :55, 1:10, 1:15, 1:20, 2:00
~fins off~
200-300 Pull, free
Cool-Down (100)
Monday, May 4
Warm-Up (750-1000)
200-300 Swim (75 Free / 25 non-free)
200-300 Pull
~fins on~
100 Kick, free, fly, or back
50 *** pull with fly kick (only 1 kick per arm stroke)
~Remind them that pull is small, don’t pull back too far~
50 *** pull with fly kick (only 1 kick per arm stroke)
50 *** pull with free kick (fast hands)
~fins off~
50-100 *** kick with board
50 swim *** with long glide
Main (1450-1700)
200-300 Swim free. Stop briefly after each 100 to check time. Even pace.
(2-4) x 25 breaststroke swim. Stop after each 25. Coach will tell your lane when to go again.
#1 glide 4, #2 glide 3, #3 glide 2, #4 glide, but you decide how long. It is important
to glide so you can get in a streamline position.
200-300 Swim 50 back/50 free
4 x 50 Free on :45, :55, 1:05, 1:10, 1:50
~fins on unless you are going breaststroke~
200-300 50 kick/50 swim, choice. Breaststrokers just go 200.
~keep fins on~
4 x 50 Back on :55, 1:10, 1:15, 1:20, 2:00
~fins off~
200-300 Pull, free
Cool-Down (100)
