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Betsy's 1 Hr Workouts

Betsy
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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  • Friday, Jan 3 Warm-Up (1000) 300 swim, choice. 300 count strokes (25/50 free) ; (25/50) non-free; (25/50 free); 75 free 200 (4 x 50) #1 catch-up slowly, #2 almost c.u., #3 fingertip drag, #4 fingertip drag ~fins on~ 200 (4 x 50) as 25 drill/25 swim, choice Main (1500) 4 x 50 on 2:00, all fast 100 easy swim, choice 5 x 100 on fastest interval possible. Each person pick their interval. 100 easy pull 300 as 50 kick/25 swim 300 pull, increase effort Cool-Down (200) 200 Kick This worked out well. I pushed everyone to try a tight interval. Most made it, some didn’t, but they learned where to start next time. I probably shouldn't have done the 4 fast 50s first. Some said they started out too fast on 100s.
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  • Friday, Jan 3 Warm-Up (1000) 300 swim, choice. 300 count strokes (25/50 free) ; (25/50) non-free; (25/50 free); 75 free 200 (4 x 50) #1 catch-up slowly, #2 almost c.u., #3 fingertip drag, #4 fingertip drag ~fins on~ 200 (4 x 50) as 25 drill/25 swim, choice Main (1500) 4 x 50 on 2:00, all fast 100 easy swim, choice 5 x 100 on fastest interval possible. Each person pick their interval. 100 easy pull 300 as 50 kick/25 swim 300 pull, increase effort Cool-Down (200) 200 Kick This worked out well. I pushed everyone to try a tight interval. Most made it, some didn’t, but they learned where to start next time. I probably shouldn't have done the 4 fast 50s first. Some said they started out too fast on 100s.
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