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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.
  • Monday, Nov 4 Warm-Up (1000) 300 (100 Swim; 100 25d/25s ; 100 swim 300-400 (100 Pull; (4-6) x 50 Pull) ~fins on~ 200 (4 x 50 drill); #1-2 chg 6 w/ 3, free HEAD IN; #3-4 chg 6 w/ 3 back LOOK UP 100 (4 x 25); Kick 3 on front/K 3 on rt/ K3 on front / K3 on lft/ K3 on front Main (1500) 500 (1-2-3-4-4-3-2-1). Swim. All free. 400 (2 x 50, 2 x 100, 2 x 50). Each group of 2 the same stroke. 300 (4 x 75) Each 75 is: 25 swim/ 25 kick / 25 swim 200 (2 x 25, 2 x 50, 2 x 25) 100 (2 x 50) Cool-Down (300) 100-300 Swim
  • Wed, Nov 6 Warm-Up (1000) 200 Swim 200 (75 drill/25 swim). 25 c.u.; 25 4 rt only/4 lft only; 25 chg 3; 25 swim 200 (75 free/25 non-free) 200 Pull 200 (2 x 100 free, even pace). Rest 10. Main (1600). All 200s. 1) 200 Swim (1st 100 long and strong / 2nd 100 faster); choice. Whole 200 same stroke, not IM. 2) (4 x 50 drill/swim) on 1:00, 1:10, 1:20, 1:30, 1:50 Choice 3) (50/100/50) free. On :45/1:30, :55/1:50, 1:00/2:00, 1:10/2:20, 1:40/3:20 4) 200 Pull 5) (2 x 100), choice. On 1:50, 2:10, 2:20, 2:30, 2:50. 6) (8 x 25) Count strokes. Choice. Rest 5-10. 7) (2 x 100) free. On 1:30, 1:50, 2:00, 2:20, 2:45. 8) 200 Swim. Choice. Can mix it up. Long and strong. Cool-Down (200) 50 pull/50 swim
  • Friday, Nov 8 Warm-Up (1000) 300 (100 Swim; 100 25 (4rt-4lft)/25 swim; 100 swim) 200 Pull 300 (50 kick/50 swim). Fins ok. 200 (75 free/25 non) Main (1500) 100 (4 x 25 count), choice 200 (4 x 50 count), choice 100 (2 x 50, choice), descend 200 (2 x 100, choice), descend 100 (1 x 50 fast, free). I’ll time each lane. (1 x 50 easy) 300 (3 x 100 pull) 300 (3 x 100) #1 swim, #2 pull, #3 swim Relays #1 Even up number in each lane. Each lane forms a relay. Handicapped relay, 50 each. I”ll take times from timed 50 and add handicap. #2 Another relay, each swim 25. #3 ??? Cool-Down (200) 4 x 50 easy
  • Wednesday, Nov 13 Warm-Up (700-1100) 200-300 Swim 200-300 Pull 300-500 (6-10) x 50. Go on 4th touch. #1-3 drill/swim; #4-5 Swim; #6-8 d/s; #9-10 swim Main (1500) ~Fins okay~ 600 (4 x 150). 100 Swim/50 Kick. Choice. Go on 4th touch. ~Fins off~ 500 (5 x 100) Free. Odds pull/evens swim. On 1:40, 2:00, 2:10, 2:20, 2:50. 400 (2 x 200) #1 Free, #2 Choice. 50 swim/25 drill/50 swim/25 drill/50 swim. Cool-Down (200) 4 x 50, choice. Easy
  • Friday, Nov 15 Warm-Up (1000) 300 100 Swim, choice; 4 x 25 Drill, free. #1 c.u., #2 4R/4L, #3 3kS/3kL/3kS/3kR, #4 Chg 2; 100 Swim, free. Use hips to extend and glide. 300 100 Pull, no paddles; 100 Pull w/ paddles; 100 pull w/o paddles ~fins on~ 400 50 Kick/50 swim, choice Main (1500) 300 2 sets of (3 x 50). Set #1 choice. Set #2 free. Keep steady pace. On :55/:50, 1:10/1:00, 1:20/1:10, 1:30/1:20, 2:00/1:50 600 6 x 100 Pull odds, swim evens. 300 2 sets of (3 x 50). Set #1 choice. Set #2 free. Keep steady pace. 300 3 x 100. #1 fins and paddles, #2 fins, #3 no toys Cool-Down (200) 4 x 50
  • Monday, Nov 18 Warm-Up (1000-1200) 200-300 Swim 200-300 Pull 600 as 4 sets of (3 x 50). In each set, #1 is D/S, #2 Pull, #3 Swim. Go on 3 or 4th touch. Main (1300-1500) 200 (2 x 100). Rest 20 sec between. Tell me your time after each 100. If you don’t get your time, I’ll move you to another lane and time you. Figure your average per 50. 400 (8 x 50). Maintain average per 50. I’ll assign the interval. 200-300 (50 Kick/50 Swim) 100 (2 x 50) Non-free or 25 non/25 fr. Rest 15 between. Give me your average. 200 (4 x 50) Maintain average. I will assign interval. 200-300 Pull Cool-Down (200) (4 x 50) Count strokes.
  • Wednesday, Nov 20 Warm-Up (1000) 400 Free (Swim 200, rest 10, swim 2 x 100, rest 10 between) 300 Swim 2 x (50 choice/50 free/50 choice). Rest 15 after each 150. 200 Count strokes, Free. 4 x 25 pull, no paddles. 4 x 25 swim. 100 Swim IM. Drill when necessary, (fly, back, ***, free). Main (1400) 100 (2 x 50) Non-free or 25 non/25 fr. Rest 15 between. Figure your average time. 200 (4 x 50) Maintain average. Set Interval as average + 20. Plenty of rest. 150 Pull, recovery. 150 (3 x 50) free. Rest 10 between. Get average time. 200 (2 x 100) free. Rest 15 between. Get average time. 300-600 (2 x 50, 1 x 100 Hold pace; pull 100 recovery) x 2. Determine interval using average +15 Cool-Down (200-300) (4-6) x 50 drill/swim, choice.
  • Friday, Nov 22 Warm-Up (1000) 200 Swim 200 Pull 300 Swim, choice, mix it up ~Fins on~ 300 (25K/25D/25S) ~Keep fins on~ Main (1500) 100 (4 x 25) #1, 3 Kick on left side, free; #2,4 Kick on right side, free 100 (4 x 25) #1-2 Change 6, #3-4 Chg 6 with 3 100 (4 x 25) #1-2 Change 3 with 3; #3-4 Chg 2 100 (4 x 25) #1-2 c.u.; #3-4 3F-3L-eF-3R 100 (4 x 25) Backstroke or breaststroke kick (fins off for ***) ~Fins off~ 100 (4 x 25) Pull, back or *** 100 (4 x 25) Swim, good stroke, back or *** 200 (2 x 100), freestyle, good stroke 200 Pull, free, good stroke 200-400 (4-8) x 50 #1-2 choice, #3-4 free, #5-6 choice, #7-8 free Cool-Down (200) Swim, choice
  • Monday, Nov 25 Warm-Up (1000) 200 Swim, choice 200 Pull, free ~Fins on~ Rest just 5-10 after each 25. 100 (4 x 25) #1, 3 Kick on left side, free; #2,4 Kick on right side, free 100 (4 x 25) #1-2 Change 6, #3-4 Chg 6 with 3 100 (4 x 25) #1-2 c.u.; #3-4 3F-3L-3F-3R ~Fins off~ 200 Swim free 100 Pull (all backstroke or 25 back/25 free) Main (1400) 100 (2 x 25). Chg 3 with 3 freestyle. Good form! (2 x 25) chg3 with 3 backstroke. 100 (2 x 25) c.u. with stick; (2 x 25) c.u. w/o stick 400 (2 x 200) Free swim. Rest 20 sec. Keep it long. 100 (4 x 25) Pull, no paddles. Count strokes. Roll into each stroke and extend. 400 (2 x 200) Pull. #1 no paddles, #2 with paddles 300 Swim. Choice - mix it up. Cool-Down (200) 4 x 50 Drill/Swim, choice
  • Thanksgiving, 2013 Give thanks for… (1) Family (Swim 200-300 choice) (2) Friends (Pull 200-300) (3) Country (8 x 50) Odd – drill/swim; Even swim (4) Our great pool facilities. x 100 on descending interval. Starting intervals: 1:55, 2:10, 2:20, 2:30, 3:05. Lane 8 do 3 x 100. Subtract 5 sec from interval after each 100. (5) Abundant food. 200 free (50c.u./50 almost c.u.) (6) Great variety of beverages (4-10) x 50. #1-4 pull; #5-10 swim. (7) Delicious desserts. 200 Kick. (8) Your coaches. 100-200 as (4-8) x 25. Odd – perfect push- off, great stroke.Even – count strokes Your coaches are thankful for each of you!!!