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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, June 4 Warm-Up (700-900) 200-400 Freestyle. 75 Swim/25 Drill. ~Fins on~ 200 Backstroke. 25K on rt/25K on lft/50 chg 6/ 50 chg 6 with 3/50 chg 3 with 3. 100 Swim 50 back/50 free. ~Keep fins on. Get paddles~ 200 Freestyle. 25 rt arm only/25 lft arm only/25 swim/50 3r-3-3l/25 swim ~Fins and paddles off~ Main (1500-1700) 2 x 100 Swim, choice. Both 100s should be the same. On 1:45, 2:05, 2:15, 2:30, 2:50. 4 x 100 Pull, free. On 1:30, 1:50, 2:00, 2:15, 2:40. 3 x 100 Swim, free. Descend. On 1:35, 1:55, 2:05, 2:20, 2:45. 8 x 25 Odds fast, evens easy. On :30, :40, :45, :45, :55. ~Fins optional~ (2-3) x 100 25 Kick/75 Swim. Choice. Rest 15. (2-3) x 100 75 Swim/ 25 Kick. Choice. Rest 15. Cool-Down (200) Easy swim or pull.
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  • Wednesday, June 4 Warm-Up (700-900) 200-400 Freestyle. 75 Swim/25 Drill. ~Fins on~ 200 Backstroke. 25K on rt/25K on lft/50 chg 6/ 50 chg 6 with 3/50 chg 3 with 3. 100 Swim 50 back/50 free. ~Keep fins on. Get paddles~ 200 Freestyle. 25 rt arm only/25 lft arm only/25 swim/50 3r-3-3l/25 swim ~Fins and paddles off~ Main (1500-1700) 2 x 100 Swim, choice. Both 100s should be the same. On 1:45, 2:05, 2:15, 2:30, 2:50. 4 x 100 Pull, free. On 1:30, 1:50, 2:00, 2:15, 2:40. 3 x 100 Swim, free. Descend. On 1:35, 1:55, 2:05, 2:20, 2:45. 8 x 25 Odds fast, evens easy. On :30, :40, :45, :45, :55. ~Fins optional~ (2-3) x 100 25 Kick/75 Swim. Choice. Rest 15. (2-3) x 100 75 Swim/ 25 Kick. Choice. Rest 15. Cool-Down (200) Easy swim or pull.
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