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, June 15
Warm-Up (1100)
300 100 free / 25 *** / 75 free / 25 *** / 50 free / 25 ***
200 Pull free
200-300 (4-6) x 50 Odds drill/swim; Evens swim; choice
300 25 count ; 50 count; 75 count; 75 (25 choice/25 free/25 choice); 50 build; 25 sprint
Go on 4th touch
Main (1500)
Fast Kicks. Lanes 4-6, go 75; lane 7, go 50; Lane 8 go 25. Switch lanes as needed.
I’ll start the first person each time. Fins on.
100-300 4 x (25, 50, 75) #1 free kick with board, #2 fly kick with board, #3 back kick,
#4 choice
100-200 Easy swim with fins on
200 back: 25 left arm only, right hand at side; 25 right arm only; 50 back swim deep pull and hip roll; 50 3 rt arm ony, 3 strokes, 3 left arm only; 50 swim
Fins off
200 (4 x 50) 25 free/25 back on :55, 1:10, 1:20, 1:30, 1:50
400-600 (2-3) x 200. #1 pull free, #2 swim free, #3 pull free. Let everyone in your lane finish before starting the next 200.
Cool-Down (100-200)
Easy 100-200
Monday, June 15
Warm-Up (1100)
300 100 free / 25 *** / 75 free / 25 *** / 50 free / 25 ***
200 Pull free
200-300 (4-6) x 50 Odds drill/swim; Evens swim; choice
300 25 count ; 50 count; 75 count; 75 (25 choice/25 free/25 choice); 50 build; 25 sprint
Go on 4th touch
Main (1500)
Fast Kicks. Lanes 4-6, go 75; lane 7, go 50; Lane 8 go 25. Switch lanes as needed.
I’ll start the first person each time. Fins on.
100-300 4 x (25, 50, 75) #1 free kick with board, #2 fly kick with board, #3 back kick,
#4 choice
100-200 Easy swim with fins on
200 back: 25 left arm only, right hand at side; 25 right arm only; 50 back swim deep pull and hip roll; 50 3 rt arm ony, 3 strokes, 3 left arm only; 50 swim
Fins off
200 (4 x 50) 25 free/25 back on :55, 1:10, 1:20, 1:30, 1:50
400-600 (2-3) x 200. #1 pull free, #2 swim free, #3 pull free. Let everyone in your lane finish before starting the next 200.
Cool-Down (100-200)
Easy 100-200
