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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, Sept 15 In the Main Set, the intervals did not format the way I wanted. Each lane decreased the interval by 5 sec. Warm-Up (1000) 200-400 Swim, mix it up ~fins on~ 150-300 (25K / 25D / 25S), continuous 200-300 (2-3) x (2 x 25, 1 x 50). 25s and 50 are same stroke; can change each round. Each person rest 10 after each 25. Regroup after each 50. Main (1500) # of 100s will decrease, but so will the interval. All free. L3 L4 L5 L6 L7 L8 5 x 100 Swim 1:40 2:00 2:05 2:15 --- --- 4 x 100 Pull 1:35 1:50 2:00 2:10 2:25 2:50 3 x 100 Swim 1:30 1:45 1:55 2:05 2:20 2:45 2 x 100 Pull 1:25 1:40 1:50 2:00 2:15 2:40 1 x 100 Swim Cool-Down (100) 2 x 50 easy
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  • Monday, Sept 15 In the Main Set, the intervals did not format the way I wanted. Each lane decreased the interval by 5 sec. Warm-Up (1000) 200-400 Swim, mix it up ~fins on~ 150-300 (25K / 25D / 25S), continuous 200-300 (2-3) x (2 x 25, 1 x 50). 25s and 50 are same stroke; can change each round. Each person rest 10 after each 25. Regroup after each 50. Main (1500) # of 100s will decrease, but so will the interval. All free. L3 L4 L5 L6 L7 L8 5 x 100 Swim 1:40 2:00 2:05 2:15 --- --- 4 x 100 Pull 1:35 1:50 2:00 2:10 2:25 2:50 3 x 100 Swim 1:30 1:45 1:55 2:05 2:20 2:45 2 x 100 Pull 1:25 1:40 1:50 2:00 2:15 2:40 1 x 100 Swim Cool-Down (100) 2 x 50 easy
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