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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.
Parents
  • over 12 years ago
    Monday, March 12 Warm-Up (900) 300 Swim, choice 100 (50 Catch-up with Stick / 50 c.u. without stick) 400 4 x (50 D / 50 S) Drills: (1) 4 c.u./4 str (2) 3R-3-3L Back or Free (3) Chg 6 with 3 Back or Free (4) Fingertip Drag 100 (4 x 25 fast) on :30, :35, :30, :45, :50 Main (1600) 200 (2 x 25, 1 x 50 all one stroke) x 2 100 (4 x 25) I’ll time 200 (2 x 25, 1 x 50 all one stroke) x 2 100 IM Drill (fly-3R/3L, bk-“L” drill, br- pull with fly or fr kick, fr-3/4 c.u.) 300 (3 x 100) #1 Pull with paddles, #2 pull w/o paddles, #3 swim On 1:40, 1:55, 2:05, 2:20, 2:50 300 Swim, 75 fr/25 non-fr 200-400 (4-8) x 50 Choice. Two in a row same stroke. On 1:00, 1:10, 1:20, 1:30, 1:50 Cool-Down (100-200) Easy swim
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  • over 12 years ago
    Monday, March 12 Warm-Up (900) 300 Swim, choice 100 (50 Catch-up with Stick / 50 c.u. without stick) 400 4 x (50 D / 50 S) Drills: (1) 4 c.u./4 str (2) 3R-3-3L Back or Free (3) Chg 6 with 3 Back or Free (4) Fingertip Drag 100 (4 x 25 fast) on :30, :35, :30, :45, :50 Main (1600) 200 (2 x 25, 1 x 50 all one stroke) x 2 100 (4 x 25) I’ll time 200 (2 x 25, 1 x 50 all one stroke) x 2 100 IM Drill (fly-3R/3L, bk-“L” drill, br- pull with fly or fr kick, fr-3/4 c.u.) 300 (3 x 100) #1 Pull with paddles, #2 pull w/o paddles, #3 swim On 1:40, 1:55, 2:05, 2:20, 2:50 300 Swim, 75 fr/25 non-fr 200-400 (4-8) x 50 Choice. Two in a row same stroke. On 1:00, 1:10, 1:20, 1:30, 1:50 Cool-Down (100-200) Easy swim
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