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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, Mar 27 Warm-Up (650-1000) 200-300 Swim. 75 free/25 non-free ~fins on~ 250-500 4 x (75 Kick/50 Swim) 100 50 back/50 free (Change 4 with 3. Kick 4, take 3 strokes) ~fins off~ 100 Swim, choice Main (1500) 800-1200 (8-12) x 100. There is a pattern of what equipment to use. #1 paddles and buoy, #buoy, no paddles #3 no paddles, no buoy, #4 paddles, no buoy. Repeat these four 100s. Remember, it is: paddles & buoy, buoy only, no toys, paddles only 1:40, 2:00, 2:10, 2:20, 2:50 200 Easy swim. 25 non-free/25 choice 100 Count strokes for each length. Continuous. Can you hold the stroke count? Cool-Down (100) 4 x 50 choice, all one stroke. #1 moderate swim, #2 slower than #1, #3 count strokes #4 comfortable stroke and speed
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  • Friday, Mar 27 Warm-Up (650-1000) 200-300 Swim. 75 free/25 non-free ~fins on~ 250-500 4 x (75 Kick/50 Swim) 100 50 back/50 free (Change 4 with 3. Kick 4, take 3 strokes) ~fins off~ 100 Swim, choice Main (1500) 800-1200 (8-12) x 100. There is a pattern of what equipment to use. #1 paddles and buoy, #buoy, no paddles #3 no paddles, no buoy, #4 paddles, no buoy. Repeat these four 100s. Remember, it is: paddles & buoy, buoy only, no toys, paddles only 1:40, 2:00, 2:10, 2:20, 2:50 200 Easy swim. 25 non-free/25 choice 100 Count strokes for each length. Continuous. Can you hold the stroke count? Cool-Down (100) 4 x 50 choice, all one stroke. #1 moderate swim, #2 slower than #1, #3 count strokes #4 comfortable stroke and speed
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