• Replies 969 replies
  • Subscribers 2 subscribers
  • Views 151580 views
  • Users 0 members are here
Options
Related

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.
Parents
  • Monday, Feb 9 Warm-Up (900-1400) 100-200 Swim 100-200 Pull 100-200 Kick (fins ok) Keep fins on. Get lane together. 150-200 (3-4) x 50 Kick. On :55, 1:10, 1:15, 1:20, 1:50 150-200 (3-4) x 50 Drill. Same interval. Drill in IM order? Fins off. 150-200 (3-4) x 50 Pull on :50, :55, 1:00, 1:10, 1:40 150-200 (3-4) x 50 Swim on :55, 1:05,1:15, 1:20, 1:50 Main (1300) 200-400 (1-2) x 200 #1 free. #2 choice. On 2:50 or 3:00, 3:30, 4:00, 4:30 Pick a stroke to work on 100 pace, not IM. 100 (4 x 25). I will call out times. Each heat help heat behind you hear their time. Hold pace. 100 (2 x 50). I will call out time. Hold same pace. 100 I’ll call out times. 300-600 (2-3) x 150. 100 Pull, drop buoy, 50 swim. On 2:15, 3:00, 3:15, 3:45, 4:30 Cool-Down (100) 4 x 25
Reply
  • Monday, Feb 9 Warm-Up (900-1400) 100-200 Swim 100-200 Pull 100-200 Kick (fins ok) Keep fins on. Get lane together. 150-200 (3-4) x 50 Kick. On :55, 1:10, 1:15, 1:20, 1:50 150-200 (3-4) x 50 Drill. Same interval. Drill in IM order? Fins off. 150-200 (3-4) x 50 Pull on :50, :55, 1:00, 1:10, 1:40 150-200 (3-4) x 50 Swim on :55, 1:05,1:15, 1:20, 1:50 Main (1300) 200-400 (1-2) x 200 #1 free. #2 choice. On 2:50 or 3:00, 3:30, 4:00, 4:30 Pick a stroke to work on 100 pace, not IM. 100 (4 x 25). I will call out times. Each heat help heat behind you hear their time. Hold pace. 100 (2 x 50). I will call out time. Hold same pace. 100 I’ll call out times. 300-600 (2-3) x 150. 100 Pull, drop buoy, 50 swim. On 2:15, 3:00, 3:15, 3:45, 4:30 Cool-Down (100) 4 x 25
Children
No Data