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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 18 Warm-Up (1000) 200-300 75 free/25 non free 300 (25K/25D/25S). Continuous, fins ok. 100 Swim with fins, choice 100 Swim with fins and paddles, choice 100 Swim with paddles, choice 100 Swim, no toys Main (1600) See chart for 300 pace. Decide average per 100 for a 300. Freestyle. (700) 3 x 50 at your chosen pace. On: 1:00, 1:15, 1:15, 1:20, 1:40 2 x 100 at the same pace. On 1:45, 2:10, 2:10 or 2:15, 2:30, 3:10 1 x 300 Time yourself 50 easy swim Freestyle Pull. (500) 1 x 300 Same pace? 2 x 100 Same pace? 2 x 50 choice, recovery. Rest 10-15 . (2-6) x 50 choice. On: Tom 1:00, L4 1:05, L5 1:10, L6 1:20, L7 1:30, L8 2:00
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  • Wednesday, June 18 Warm-Up (1000) 200-300 75 free/25 non free 300 (25K/25D/25S). Continuous, fins ok. 100 Swim with fins, choice 100 Swim with fins and paddles, choice 100 Swim with paddles, choice 100 Swim, no toys Main (1600) See chart for 300 pace. Decide average per 100 for a 300. Freestyle. (700) 3 x 50 at your chosen pace. On: 1:00, 1:15, 1:15, 1:20, 1:40 2 x 100 at the same pace. On 1:45, 2:10, 2:10 or 2:15, 2:30, 3:10 1 x 300 Time yourself 50 easy swim Freestyle Pull. (500) 1 x 300 Same pace? 2 x 100 Same pace? 2 x 50 choice, recovery. Rest 10-15 . (2-6) x 50 choice. On: Tom 1:00, L4 1:05, L5 1:10, L6 1:20, L7 1:30, L8 2:00
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