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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, Nov 6 Warm-Up (1000) 200 Swim 200 (75 drill/25 swim). 25 c.u.; 25 4 rt only/4 lft only; 25 chg 3; 25 swim 200 (75 free/25 non-free) 200 Pull 200 (2 x 100 free, even pace). Rest 10. Main (1600). All 200s. 1) 200 Swim (1st 100 long and strong / 2nd 100 faster); choice. Whole 200 same stroke, not IM. 2) (4 x 50 drill/swim) on 1:00, 1:10, 1:20, 1:30, 1:50 Choice 3) (50/100/50) free. On :45/1:30, :55/1:50, 1:00/2:00, 1:10/2:20, 1:40/3:20 4) 200 Pull 5) (2 x 100), choice. On 1:50, 2:10, 2:20, 2:30, 2:50. 6) (8 x 25) Count strokes. Choice. Rest 5-10. 7) (2 x 100) free. On 1:30, 1:50, 2:00, 2:20, 2:45. 8) 200 Swim. Choice. Can mix it up. Long and strong. Cool-Down (200) 50 pull/50 swim
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  • Wed, Nov 6 Warm-Up (1000) 200 Swim 200 (75 drill/25 swim). 25 c.u.; 25 4 rt only/4 lft only; 25 chg 3; 25 swim 200 (75 free/25 non-free) 200 Pull 200 (2 x 100 free, even pace). Rest 10. Main (1600). All 200s. 1) 200 Swim (1st 100 long and strong / 2nd 100 faster); choice. Whole 200 same stroke, not IM. 2) (4 x 50 drill/swim) on 1:00, 1:10, 1:20, 1:30, 1:50 Choice 3) (50/100/50) free. On :45/1:30, :55/1:50, 1:00/2:00, 1:10/2:20, 1:40/3:20 4) 200 Pull 5) (2 x 100), choice. On 1:50, 2:10, 2:20, 2:30, 2:50. 6) (8 x 25) Count strokes. Choice. Rest 5-10. 7) (2 x 100) free. On 1:30, 1:50, 2:00, 2:20, 2:45. 8) 200 Swim. Choice. Can mix it up. Long and strong. Cool-Down (200) 50 pull/50 swim
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