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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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  • Wed, Mar 27 Warm-Up (1400) 200-300 Swim (75 free/25 non-free or drill) Rest of Warm-Up is all FREE 200-300 (2-3) x 100 Pull. No paddles. Rest 10 sec. Even pace. 100 (25 c.u./25 swim) 100 (25 4R-4L/25 swim) 200 (4 x 50 free pull w/o paddles). Go on 3rd or 4th person. 100 (4 x 25 pull, no paddles, count strokes). Rest 5-10. 100 (4 x 25 swim, count strokes). Rest 5-10. 200 (4 x 50 free swim). Go on 3rd or 4th person. Main (1300) 4 x 25 count strokes, non-free. Can be all 4 one stroke or 2 + 2 6 x 100 free or odds non-free and evens 50 free on 1:35, 1:50, 2:05, 2:15, 2:50 6 x 50 as 2 x (3 x 50). Even pace. Regroup after first 3. Good quality. On 1:00, 1:10, 1:20, 1:30, 1:45 200-300 as 50 Kick/50 Swim. Fins ok. Cool-Down (100) Easy swim
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  • Wed, Mar 27 Warm-Up (1400) 200-300 Swim (75 free/25 non-free or drill) Rest of Warm-Up is all FREE 200-300 (2-3) x 100 Pull. No paddles. Rest 10 sec. Even pace. 100 (25 c.u./25 swim) 100 (25 4R-4L/25 swim) 200 (4 x 50 free pull w/o paddles). Go on 3rd or 4th person. 100 (4 x 25 pull, no paddles, count strokes). Rest 5-10. 100 (4 x 25 swim, count strokes). Rest 5-10. 200 (4 x 50 free swim). Go on 3rd or 4th person. Main (1300) 4 x 25 count strokes, non-free. Can be all 4 one stroke or 2 + 2 6 x 100 free or odds non-free and evens 50 free on 1:35, 1:50, 2:05, 2:15, 2:50 6 x 50 as 2 x (3 x 50). Even pace. Regroup after first 3. Good quality. On 1:00, 1:10, 1:20, 1:30, 1:45 200-300 as 50 Kick/50 Swim. Fins ok. Cool-Down (100) Easy swim
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