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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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  • Monday, Apr 1 Warm-Up (1100) 200 Swim 200 Pull 200 4 x (25 drill/25 swim); #1 c.u., #2 almost c.u., #3-4 chg 3 w/3, almost c.u. 100 Swim (slowest lane didn’t do this) 100 Pull (slowest lane didn’t do this) 100 2 x (25 drill/25 swim); 3R-3-3L; roll hips 100-200 Kick Main All lanes will start together until the 100s. I set an interval for the 100s. On the 50s, I had to modify according to time left. In some lanes, I was able to let each person select the stroke for at least one of the 50s. L4 (1600) L5 (1400) L6 (1400) L7 (1050) L8 (800) 400 free 350 free 350 fr 300 (fr/non/fr) 250 free 2 x 200 200, 150 200, 150 150 non, 150 choice 150 non 4 x 100 4 x 100 3 x 100 3 x 100 2 x 100 8 x 50 6 x 50 6 x 50 5 x 50 4 x 50 Cool-Down (100) Easy swim
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  • Monday, Apr 1 Warm-Up (1100) 200 Swim 200 Pull 200 4 x (25 drill/25 swim); #1 c.u., #2 almost c.u., #3-4 chg 3 w/3, almost c.u. 100 Swim (slowest lane didn’t do this) 100 Pull (slowest lane didn’t do this) 100 2 x (25 drill/25 swim); 3R-3-3L; roll hips 100-200 Kick Main All lanes will start together until the 100s. I set an interval for the 100s. On the 50s, I had to modify according to time left. In some lanes, I was able to let each person select the stroke for at least one of the 50s. L4 (1600) L5 (1400) L6 (1400) L7 (1050) L8 (800) 400 free 350 free 350 fr 300 (fr/non/fr) 250 free 2 x 200 200, 150 200, 150 150 non, 150 choice 150 non 4 x 100 4 x 100 3 x 100 3 x 100 2 x 100 8 x 50 6 x 50 6 x 50 5 x 50 4 x 50 Cool-Down (100) Easy swim
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