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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, Jan 6 Warm-Up (1200) 100-200 Swim, choice 100 Free (25 swim/50 catch-up/25 swim) 300-500 (6-10) x 50 #1-4 Swim: #1 fly/back or free/back, #2 back/***, #3 ***/free, #4 free. #5-6 Swim choice, #7-10 (same as 1-4) 400 (4 x 100) free. Get time on each 100 so we can compare. #1 Swim, #2 Pull with buoy, no paddles, #3 Swim with paddles, #4 Pull w/ paddles On: 1:40, 2:00, 2:10, 2:30, 2:55 Main (1200) Swim 200 (25 choice/25 free). On free, concentrate on almost c.u., especially on breath 300 (3 x 100) on 1:45, 2:05, 2:15, 2:30, 2:55 2:25 300 (3 x 100) on 1:40, 2:00, 2:10, 2:25, 2:50 Lv on 60, 25, 50 300 (3 x 100) on 1:35, 1:55, 2:05, 2:20, 2:45 300 (3 x 100) on 1:30, 1:50, 2:00, 2:15, ---- Cool-Down (100-300) 25 Kick/25 Swim (fins ok)
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  • Monday, Jan 6 Warm-Up (1200) 100-200 Swim, choice 100 Free (25 swim/50 catch-up/25 swim) 300-500 (6-10) x 50 #1-4 Swim: #1 fly/back or free/back, #2 back/***, #3 ***/free, #4 free. #5-6 Swim choice, #7-10 (same as 1-4) 400 (4 x 100) free. Get time on each 100 so we can compare. #1 Swim, #2 Pull with buoy, no paddles, #3 Swim with paddles, #4 Pull w/ paddles On: 1:40, 2:00, 2:10, 2:30, 2:55 Main (1200) Swim 200 (25 choice/25 free). On free, concentrate on almost c.u., especially on breath 300 (3 x 100) on 1:45, 2:05, 2:15, 2:30, 2:55 2:25 300 (3 x 100) on 1:40, 2:00, 2:10, 2:25, 2:50 Lv on 60, 25, 50 300 (3 x 100) on 1:35, 1:55, 2:05, 2:20, 2:45 300 (3 x 100) on 1:30, 1:50, 2:00, 2:15, ---- Cool-Down (100-300) 25 Kick/25 Swim (fins ok)
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