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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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  • Wednesday, May 29 Warm-Up (1000) 200-300 Swim, choice 200-300 Kick, choice (2-4) x 100 #1 pull without paddles, #2 pull with paddles, #3 swim with paddles, #4 same as 1 Main (1400) 4 x 50 free on short interval (less than 10 sec), :45, :55, 1:00, 1:10, 1:45 ~rest 30~ 2 x 100 free on short interval (10-15 sec), 1:30, 1:50, 2:00 or 2:05, 2:15, 2:45 ~rest 30~ 1 x 200 for time. I’ll time each lane. 300 recovery (25 kick/25 drill/25 swim), choice. Fins ok. 1 x 50 choice, at 200 pace ~rest 30~ 1 x 100 same stroke, at 200 pace ~rest 30~ 1 x 200 same stroke for time. I’ll time each lane 150 (3 x 50) easy recovery Cool-Down (200) Pull
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  • Wednesday, May 29 Warm-Up (1000) 200-300 Swim, choice 200-300 Kick, choice (2-4) x 100 #1 pull without paddles, #2 pull with paddles, #3 swim with paddles, #4 same as 1 Main (1400) 4 x 50 free on short interval (less than 10 sec), :45, :55, 1:00, 1:10, 1:45 ~rest 30~ 2 x 100 free on short interval (10-15 sec), 1:30, 1:50, 2:00 or 2:05, 2:15, 2:45 ~rest 30~ 1 x 200 for time. I’ll time each lane. 300 recovery (25 kick/25 drill/25 swim), choice. Fins ok. 1 x 50 choice, at 200 pace ~rest 30~ 1 x 100 same stroke, at 200 pace ~rest 30~ 1 x 200 same stroke for time. I’ll time each lane 150 (3 x 50) easy recovery Cool-Down (200) Pull
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