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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, Nov 18 Warm-Up (1000-1200) 200-300 Swim 200-300 Pull 600 as 4 sets of (3 x 50). In each set, #1 is D/S, #2 Pull, #3 Swim. Go on 3 or 4th touch. Main (1300-1500) 200 (2 x 100). Rest 20 sec between. Tell me your time after each 100. If you don’t get your time, I’ll move you to another lane and time you. Figure your average per 50. 400 (8 x 50). Maintain average per 50. I’ll assign the interval. 200-300 (50 Kick/50 Swim) 100 (2 x 50) Non-free or 25 non/25 fr. Rest 15 between. Give me your average. 200 (4 x 50) Maintain average. I will assign interval. 200-300 Pull Cool-Down (200) (4 x 50) Count strokes.
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  • Monday, Nov 18 Warm-Up (1000-1200) 200-300 Swim 200-300 Pull 600 as 4 sets of (3 x 50). In each set, #1 is D/S, #2 Pull, #3 Swim. Go on 3 or 4th touch. Main (1300-1500) 200 (2 x 100). Rest 20 sec between. Tell me your time after each 100. If you don’t get your time, I’ll move you to another lane and time you. Figure your average per 50. 400 (8 x 50). Maintain average per 50. I’ll assign the interval. 200-300 (50 Kick/50 Swim) 100 (2 x 50) Non-free or 25 non/25 fr. Rest 15 between. Give me your average. 200 (4 x 50) Maintain average. I will assign interval. 200-300 Pull Cool-Down (200) (4 x 50) Count strokes.
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