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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, Sept 4 Warm-Up (1100) 200-300 free. 75 Swim/25 catch-up 100 choice. 75 swim/25 drill 200-300 Pull. 75 free/25 non-free ~fins ok~ 200 drills. (100 change 6 with 3 back / 100 chg 6 with 3 free) 200 kick. 50 fly kick with board / 150 choice Main (1500) 300 (3 x 50 choice). On each length, 20 meters moderate/5 meters fast (increase kick). On 1:00, 1:20, 1:20, 1:30, 1:55 (3 x 50 free). Same as above. On :50, 1:00, 1:05, 1:15, 1:45 200 50 Swim/100 Pull/50 Swim 250 (5 x 50 choice). All one stroke. Best Average. On 1:30, 1:30, 1:50, 1:50, 2:00 150 (50 swim/50 pull/50 swim) 200 (2 x 100 choice. 75 moderate/25 fast) . On 2:00, 2:15, 2:20, 2:30, 3:00. 200 (2 x 100 free, same as above.) On 1:45, 2:00, 2:10, 2:20, 2:50) 200 (100 Kick)/ (4 x 25 Swim, sprint). Choice. Rest 10-15. Cool-Down (100) Easy swim
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  • Friday, Sept 4 Warm-Up (1100) 200-300 free. 75 Swim/25 catch-up 100 choice. 75 swim/25 drill 200-300 Pull. 75 free/25 non-free ~fins ok~ 200 drills. (100 change 6 with 3 back / 100 chg 6 with 3 free) 200 kick. 50 fly kick with board / 150 choice Main (1500) 300 (3 x 50 choice). On each length, 20 meters moderate/5 meters fast (increase kick). On 1:00, 1:20, 1:20, 1:30, 1:55 (3 x 50 free). Same as above. On :50, 1:00, 1:05, 1:15, 1:45 200 50 Swim/100 Pull/50 Swim 250 (5 x 50 choice). All one stroke. Best Average. On 1:30, 1:30, 1:50, 1:50, 2:00 150 (50 swim/50 pull/50 swim) 200 (2 x 100 choice. 75 moderate/25 fast) . On 2:00, 2:15, 2:20, 2:30, 3:00. 200 (2 x 100 free, same as above.) On 1:45, 2:00, 2:10, 2:20, 2:50) 200 (100 Kick)/ (4 x 25 Swim, sprint). Choice. Rest 10-15. Cool-Down (100) Easy swim
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