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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, April 1 Warm-Up (1000) 100-200 free swim. Head down, exhale. 100 free (25 R/25 L/5R-5L/3R-3L . Keep one goggle in the water. 100-200 Swim free. Think about breathing. 100 (2 x 50) backstroke. Breathe in on one arm, out on the other. Exhale completely. Go on 4th touch. 200 Pull (75 free/25 back) 100-200 (2-4) x 50 . Swim choice. Go on 4th. Main (1600) 200 (8 x 25) Count strokes. Odd: back, *** or fly. Even: free. Rest 5-10. 100 (4 x 25) free. Count strokes. #1 catch-up, #2 almost catch-up, #3-4 glide 2. COUNT. 100 free. Swim the 100 and count strokes on each 25. GLIDE. 400 (2 x 100, 1 x 200). Free, count strokes each 25. Set interval. ~Fins on~ 400 (8 x 50). #1-2 Kick, #3-4 Drill/Swim, #5-6 Swim, #7-8 Kick. ~Fins off~ 400 (8x 50). Choice. Same stroke for 2 in a row. Descend 1-2, 3-4, etc. Cool-Down (100) Easy swim.
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  • Wednesday, April 1 Warm-Up (1000) 100-200 free swim. Head down, exhale. 100 free (25 R/25 L/5R-5L/3R-3L . Keep one goggle in the water. 100-200 Swim free. Think about breathing. 100 (2 x 50) backstroke. Breathe in on one arm, out on the other. Exhale completely. Go on 4th touch. 200 Pull (75 free/25 back) 100-200 (2-4) x 50 . Swim choice. Go on 4th. Main (1600) 200 (8 x 25) Count strokes. Odd: back, *** or fly. Even: free. Rest 5-10. 100 (4 x 25) free. Count strokes. #1 catch-up, #2 almost catch-up, #3-4 glide 2. COUNT. 100 free. Swim the 100 and count strokes on each 25. GLIDE. 400 (2 x 100, 1 x 200). Free, count strokes each 25. Set interval. ~Fins on~ 400 (8 x 50). #1-2 Kick, #3-4 Drill/Swim, #5-6 Swim, #7-8 Kick. ~Fins off~ 400 (8x 50). Choice. Same stroke for 2 in a row. Descend 1-2, 3-4, etc. Cool-Down (100) Easy swim.
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