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Betsy's 1 Hr Workouts

Betsy
over 15 years ago
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.
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  • over 14 years ago
    Monday, Feb 15, Yard Pool Warm-Up (1000) 300 {100 Swim, 50 Drill (25 c.u./25 ¾ c.u.)} x 2 100 Swim 200 Drill (25 K on rt / 25 K on lft / 25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3 / 50 swim) - free 200 Drill (repeat above backstroke) 200 Pull Main (1600-2000) 100 Swim. Set pace. Tell me your time. (I am always amazed that some people do not look at the clock.) 200 Hold pace. Time yourself. 300 (6 x 50 hold pace) on :45, :50, :55-1:00, 1:10 400 (4 x 100Swim). Pace the same? On 1:20, 1:30, 1:50, 1:50-1:55, 2:15 Lanes 4-5: 400 Swim, 300 Pull, 200 Swim, 100 Swim Lanes 1-3: 300 Swim, 200 Pull, 100 Swim Cool-Down Easy swim.
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  • over 14 years ago
    Monday, Feb 15, Yard Pool Warm-Up (1000) 300 {100 Swim, 50 Drill (25 c.u./25 ¾ c.u.)} x 2 100 Swim 200 Drill (25 K on rt / 25 K on lft / 25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3 / 50 swim) - free 200 Drill (repeat above backstroke) 200 Pull Main (1600-2000) 100 Swim. Set pace. Tell me your time. (I am always amazed that some people do not look at the clock.) 200 Hold pace. Time yourself. 300 (6 x 50 hold pace) on :45, :50, :55-1:00, 1:10 400 (4 x 100Swim). Pace the same? On 1:20, 1:30, 1:50, 1:50-1:55, 2:15 Lanes 4-5: 400 Swim, 300 Pull, 200 Swim, 100 Swim Lanes 1-3: 300 Swim, 200 Pull, 100 Swim Cool-Down Easy swim.
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