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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, July 22 Warm-Up (1000) 400 as 200 Free swim / 200 Free pull 200 as 100 choice swim / 100 choice pull 100 Pull (50 hold paddles on top / 50 regular paddles) 300 (50 drill / 25 swim) x 4 (#1 4R-4-4L, #2 catch-up, #3 extend and ride the glide), #4 FT ) Main (1500) figuring pace → 1:15 x 4 = 5:00 2:05 x 2=4:10+50 5 minute swim 1:20 x 3 =4:00 + 1:00 2:10 x 2=4:20+40 Ln 4: 400 (1:15), 350 (1:20), 325 (1:30) 1:30 x 3=4:30 + :30 2:15 x 2=4:30+30 Ln 5: 300 (1:40), 275 (1:45) 1:40 x 3=5:00 2:20 x 2=4:40+20 Ln 6: 250 (1:50), 250 (1:55), 250 ( 2:00) 1:45 x 2=3:30 +1:30 2:30 x 2=5:00 Ln 7: 225 (2:05), 225 (2:10), 200 (2:15) 1:50 x 2=3:40+1:20 3:00+2:00 Ln 8: 200, 200, 150 (2:20, 2:30, 3:00) 1:55 x 2=3:50+1:10 2:00 x 2=4:00+1:00 4 minute swim Ln 4: 300, 300, 250 Ln 5: 225, 200, 200 Ln 6: 200, 200, 200 Ln 7: 175, 175, 175 Ln 8: 150, 150, 100 2 x 100 Swim 4 x 50 Swim 2 x 100 Pull 1 x 200 Long and strong Cool-Down (200) (1 x 50, 2 x 25) x 2
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  • Monday, July 22 Warm-Up (1000) 400 as 200 Free swim / 200 Free pull 200 as 100 choice swim / 100 choice pull 100 Pull (50 hold paddles on top / 50 regular paddles) 300 (50 drill / 25 swim) x 4 (#1 4R-4-4L, #2 catch-up, #3 extend and ride the glide), #4 FT ) Main (1500) figuring pace → 1:15 x 4 = 5:00 2:05 x 2=4:10+50 5 minute swim 1:20 x 3 =4:00 + 1:00 2:10 x 2=4:20+40 Ln 4: 400 (1:15), 350 (1:20), 325 (1:30) 1:30 x 3=4:30 + :30 2:15 x 2=4:30+30 Ln 5: 300 (1:40), 275 (1:45) 1:40 x 3=5:00 2:20 x 2=4:40+20 Ln 6: 250 (1:50), 250 (1:55), 250 ( 2:00) 1:45 x 2=3:30 +1:30 2:30 x 2=5:00 Ln 7: 225 (2:05), 225 (2:10), 200 (2:15) 1:50 x 2=3:40+1:20 3:00+2:00 Ln 8: 200, 200, 150 (2:20, 2:30, 3:00) 1:55 x 2=3:50+1:10 2:00 x 2=4:00+1:00 4 minute swim Ln 4: 300, 300, 250 Ln 5: 225, 200, 200 Ln 6: 200, 200, 200 Ln 7: 175, 175, 175 Ln 8: 150, 150, 100 2 x 100 Swim 4 x 50 Swim 2 x 100 Pull 1 x 200 Long and strong Cool-Down (200) (1 x 50, 2 x 25) x 2
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