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, Sept 25
Warm-Up (750-1300)
All lanes start and stop together.
200-400 Swim, choice.
200-300 Pull
~Fins on~
100 IM all drill
250-400 (5-8) x 50 Drill swim. #1-2 Catch-up, #3 3 rt arm/3 lft arm free, #4 same back,
#5 “L” drill (back), #6 3 rt arm, 1 full, 3 lft, 1 full fly, ~Fins off~, #7 free kick with *** pull, #8 *** swim with 4 count glide
100 IM swim (drill if you can’t do whole stroke)
Main (1400)
100 (4 x 25) free. Count strokes. Do as few as possible.
Contest…within each lane, who can do the fewest strokes for a 50 free? Count each 25.
100 (2 x 50). Stop after #1 and all will announce their # of strokes. I’ll start each lane for #2.
Decide on stroke or combo for 4 x 50 (lane 7-8), 5 x 50 (lane 5- 6), 6 x 50 (lane 4) – either free or non-free/free. Same stroke or combo for all.
200-300 (4-6) x 50 on :55, 2:10, 2:15, 2:30, 2:45
100-300 Easy swim, choice
200-400 (4 x 100) or (4 x 75) or (4 x 50). Free. All start together.
~Fins on~
200 choice (25 kick/25 swim)
Cool-Down (100)
Easy swim
Friday, Sept 25
Warm-Up (750-1300)
All lanes start and stop together.
200-400 Swim, choice.
200-300 Pull
~Fins on~
100 IM all drill
250-400 (5-8) x 50 Drill swim. #1-2 Catch-up, #3 3 rt arm/3 lft arm free, #4 same back,
#5 “L” drill (back), #6 3 rt arm, 1 full, 3 lft, 1 full fly, ~Fins off~, #7 free kick with *** pull, #8 *** swim with 4 count glide
100 IM swim (drill if you can’t do whole stroke)
Main (1400)
100 (4 x 25) free. Count strokes. Do as few as possible.
Contest…within each lane, who can do the fewest strokes for a 50 free? Count each 25.
100 (2 x 50). Stop after #1 and all will announce their # of strokes. I’ll start each lane for #2.
Decide on stroke or combo for 4 x 50 (lane 7-8), 5 x 50 (lane 5- 6), 6 x 50 (lane 4) – either free or non-free/free. Same stroke or combo for all.
200-300 (4-6) x 50 on :55, 2:10, 2:15, 2:30, 2:45
100-300 Easy swim, choice
200-400 (4 x 100) or (4 x 75) or (4 x 50). Free. All start together.
~Fins on~
200 choice (25 kick/25 swim)
Cool-Down (100)
Easy swim
