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.
Wednesday, June 10
Warm-Up (1000)
350 100 free/25 ***/100 free/25 ***/100 free
250 Drill free. a. 50 Think of wide entry / b. 50 High elbow entry / c. 50 Glide 2 on both arms
/ d. 50 Think of exhaling and quick breathe / e. Rotate both ways. Breath both ways or
definitely roll.
100 Free swim. a. 25 breath on rt side only / b. breath on lft side only / c. 50 alternate breath
100 Breaststroke. a. *** arms with fly kick/ b. *** arms with flutter kick /
c. 3 *** arms with fly kick and 3 *** arms with *** kick / d. regular ***
100 Breaststroke drills a. 25 pull with narrow, short pull (start in streamline position, pull to shoulder width, elbows up, bring hands to chest)/ b. same pull, breath as hands get to shoulder width/ c. swim with 3 count glide/ d. swim with 2 count glide
100 swim, choice
Main (1600)
2 x 50 #1 free pull, #2 free swim
2 x 75 Swim #1 free, ***, free / #2 all free
2 x 100 #1 free pull, #2 free swim
2 x 150 #1 free pull, #2 50 swim free/ 50 swim non-free / 50 swim free (750)
2 x 150 #1 swim free, #2 swim 50 / pull 100
2 x 100 Choice, rest 15
2 x 75 Pull
2 x 50 Swim, choice. On 1:15, 1:30, 2:00. You pick interval.
Cool-Down (100)
4 x 25 Count strokes
Wednesday, June 10
Warm-Up (1000)
350 100 free/25 ***/100 free/25 ***/100 free
250 Drill free. a. 50 Think of wide entry / b. 50 High elbow entry / c. 50 Glide 2 on both arms
/ d. 50 Think of exhaling and quick breathe / e. Rotate both ways. Breath both ways or
definitely roll.
100 Free swim. a. 25 breath on rt side only / b. breath on lft side only / c. 50 alternate breath
100 Breaststroke. a. *** arms with fly kick/ b. *** arms with flutter kick /
c. 3 *** arms with fly kick and 3 *** arms with *** kick / d. regular ***
100 Breaststroke drills a. 25 pull with narrow, short pull (start in streamline position, pull to shoulder width, elbows up, bring hands to chest)/ b. same pull, breath as hands get to shoulder width/ c. swim with 3 count glide/ d. swim with 2 count glide
100 swim, choice
Main (1600)
2 x 50 #1 free pull, #2 free swim
2 x 75 Swim #1 free, ***, free / #2 all free
2 x 100 #1 free pull, #2 free swim
2 x 150 #1 free pull, #2 50 swim free/ 50 swim non-free / 50 swim free (750)
2 x 150 #1 swim free, #2 swim 50 / pull 100
2 x 100 Choice, rest 15
2 x 75 Pull
2 x 50 Swim, choice. On 1:15, 1:30, 2:00. You pick interval.
Cool-Down (100)
4 x 25 Count strokes
