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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, Oct 29 We have a local meet next week so I have included an option for speed work. Warm-Up (1000) 200-300 Swim, choice 6 x 50 (#1,2 drill; #3 swim; #4-5 drill/swim, #6 swim) 8 x 25 Odds: kick ½ way, then swim; evens: pull ½ way (let feet drag), then swim. R 10. 4 x 50 (#1-2, sprint first ½ of each length; #3-4 sprint last ½ of each length). R 15 Main (800-1500) Rest 30-50 between each set. 5 x 100 on 1:45, 2:10, 2:20, 2:45, --- Working on speed: 2 x 100, rest, 1 x 100, rest 4 x 100 on 1:35, 2:00, 2:10, 2:30, 2:50 Speed: 4 x 50 on same interval 3 x 100 on 1:30, 1:55, 2:05, 2:20, 2:45 Speed: 1 x 50, rest, 1 x 50 2 x 100 on 1:25, 1:50, 2:00, 2:15, 2:40 Speed: 2 x 50 descend 1 x 100 Everyone – good effort Cool-Down (200-300) Easy swim
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  • Wednesday, Oct 29 We have a local meet next week so I have included an option for speed work. Warm-Up (1000) 200-300 Swim, choice 6 x 50 (#1,2 drill; #3 swim; #4-5 drill/swim, #6 swim) 8 x 25 Odds: kick ½ way, then swim; evens: pull ½ way (let feet drag), then swim. R 10. 4 x 50 (#1-2, sprint first ½ of each length; #3-4 sprint last ½ of each length). R 15 Main (800-1500) Rest 30-50 between each set. 5 x 100 on 1:45, 2:10, 2:20, 2:45, --- Working on speed: 2 x 100, rest, 1 x 100, rest 4 x 100 on 1:35, 2:00, 2:10, 2:30, 2:50 Speed: 4 x 50 on same interval 3 x 100 on 1:30, 1:55, 2:05, 2:20, 2:45 Speed: 1 x 50, rest, 1 x 50 2 x 100 on 1:25, 1:50, 2:00, 2:15, 2:40 Speed: 2 x 50 descend 1 x 100 Everyone – good effort Cool-Down (200-300) Easy swim
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