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, June 12
Warm-Up (975)
250 Snake swim. Start in lane 4, go up and back, duck under lane line, same in lanes 5,6,7,8.
~Get out in lane 8 (shallow end) and walk back to lane 4. ~
125 Snake swim. Just go 25 in each lane. Duck under lane line after 25. BUT…I will start you 4 at a time, so you can practice passing, etc. Be kind.
~Get out in lane 8 (deep end) and walk back to usual lane .~
100-200 Swim, choice
100-200 Pull free
~Fins on~
200 (25 kick/25 swim), choice.
Main (1600)
200-400 (4-8) x 50. Odds free, build so each one is faster. Evens choice.
On 1:00, 1:10, 1:20, 1:30, 1:50.
100 Free. I will time each lane. WAIT for me. This one should be FAST.
3 x 100 Free. #1 pull, #2 50 pull/50 swim, #3 swim
200 4 x 50 choice. #1-2 Drill/Swim, #3-4 Swim, moderate
100 Choice. I will time each lane. WAIT for me. If free, this should distance pace,
If non-free, good effort.
200 (8x 25). Odds choice, evens free. Think about: streamline off walls, start kick first, breathing correctly. Go when 4th person finishes (10-15 rest).
300 Swim, choice. Can mix it up.
Cool-Down (100)
2 x 50, perfect stroke
Friday, June 12
Warm-Up (975)
250 Snake swim. Start in lane 4, go up and back, duck under lane line, same in lanes 5,6,7,8.
~Get out in lane 8 (shallow end) and walk back to lane 4. ~
125 Snake swim. Just go 25 in each lane. Duck under lane line after 25. BUT…I will start you 4 at a time, so you can practice passing, etc. Be kind.
~Get out in lane 8 (deep end) and walk back to usual lane .~
100-200 Swim, choice
100-200 Pull free
~Fins on~
200 (25 kick/25 swim), choice.
Main (1600)
200-400 (4-8) x 50. Odds free, build so each one is faster. Evens choice.
On 1:00, 1:10, 1:20, 1:30, 1:50.
100 Free. I will time each lane. WAIT for me. This one should be FAST.
3 x 100 Free. #1 pull, #2 50 pull/50 swim, #3 swim
200 4 x 50 choice. #1-2 Drill/Swim, #3-4 Swim, moderate
100 Choice. I will time each lane. WAIT for me. If free, this should distance pace,
If non-free, good effort.
200 (8x 25). Odds choice, evens free. Think about: streamline off walls, start kick first, breathing correctly. Go when 4th person finishes (10-15 rest).
300 Swim, choice. Can mix it up.
Cool-Down (100)
2 x 50, perfect stroke
