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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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  • Friday, Oct 31 ***For Halloween, I had some graphics on a printed workout. But first, I wrote on the white board: Read entire board before starting. Then I had warm-up as 400 IM, 400 (25 R only, 25 L only), 400 *** Kick. Then, Forget the above and do printed workout . Was it scarey?*** Warm-Up (1200) 200-300 Swim, choice 200-300 Pull 300 (4 x 75) 1&2 -K/S/K, 3&4-S/K/S (3 x 50 descend, one stroke) x 2 :50/:45, 1:10/1:00, 1:20/1:10, 1:30/1:20, 2:00/1:50 Main (1600) 2 x 100 Free, descend 1:35, 1:55, 2:05, 2:20, 2:40 1 x 200 Free (meet, go 100 recovery) 4 x 100 (or meet, 4 x 50). Steady pace. Same interval 1 x 200 choice (meet, 1 x 100 fast) (2 x 25 sprint) + (1 x 50 sprint), same stroke Can change stroke to repeat for total 4 times.
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  • Friday, Oct 31 ***For Halloween, I had some graphics on a printed workout. But first, I wrote on the white board: Read entire board before starting. Then I had warm-up as 400 IM, 400 (25 R only, 25 L only), 400 *** Kick. Then, Forget the above and do printed workout . Was it scarey?*** Warm-Up (1200) 200-300 Swim, choice 200-300 Pull 300 (4 x 75) 1&2 -K/S/K, 3&4-S/K/S (3 x 50 descend, one stroke) x 2 :50/:45, 1:10/1:00, 1:20/1:10, 1:30/1:20, 2:00/1:50 Main (1600) 2 x 100 Free, descend 1:35, 1:55, 2:05, 2:20, 2:40 1 x 200 Free (meet, go 100 recovery) 4 x 100 (or meet, 4 x 50). Steady pace. Same interval 1 x 200 choice (meet, 1 x 100 fast) (2 x 25 sprint) + (1 x 50 sprint), same stroke Can change stroke to repeat for total 4 times.
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