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Betsy's 1 Hr Workouts

Betsy
over 15 years ago
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.
  • over 11 years ago
    Monday, Oct 8 Warm-Up (1200) 300 Swim 200 Kick (50 fly / 50 back / 50 free / 50 choice) 100 Swim 300 (50 kick/50 Swim) 300 Pull (100 / 4 x 50 /100) Main (800-1600) 4 x 100 Free, descend 2 x 100 Choice 4 x 100 Free, even pace 4 x 50 Choice 4 x 100 Free Cool-Down (100) 2 x 50
  • over 11 years ago
    Wednesday, Oct 10 Warm-Up (800) 200-300 Swim, choice 200 (50 catch-up, slowly; 50 almost c.u.) 200-300 as (4-6) x 50. Odds are drill/swim, evens are swim. Go on 4th touch. Main1 (850). Speed. 4 x 25 Sprint. I’ll time. 4 x 75 (#1 25 fast/50 easy; #2 25 easy/25 fast/25 easy; #3 50 easy 25 fast; #4 easy) 2 x 100 (#1 50 fast/50 easy; #2 50 easy/50 fast) 50 easy 2 x 25 sprint. 1 x 100 for time 50 easy Main2 (800) 200 Pull, free 200 Pull, 50 back/50 free. Concentrate on core muscles to keep from “fish tailing.” 200 Swim, free. Almost catch-up. I want to see you extend glide. 200 Swim, 50 non-free/50 free. Cool-Down (100-200) (4-8) x 25, easy, good stroke
  • over 11 years ago
    Friday, Oct 12 Warm-Up (1100) 100 swim, free 100 as 75 free/25 non-free 100 as 50 free/50 non-free 400 Pull (200 + 2 x 100). Rest 10-15 betw/ each part 100 Backstroke – 25 kick with timing drill/ 25 swim 300 (75 Kick/25 swim, 50 kick/50 swim, 25 kick/75 swim), choice Main (1400) 200 (8 x 25); 1-4 kick half, then swim; 5-8 build. Go on 3rd touch. 400 (8 x 50); Descend 1-3, 4 easy; descend 5-7, 8 easy. On :55, 1:00, 1:05, 1:15, 1:50. 800 (8 x 100); 1-2 pull; 3-4 swim; steady pace. 5-6 pull descend; 7-8 swim descend. On 1:40, 1:55, 2:05, 2:15, 2:45 Cool-Down (100-300) (2-6) x 50 easy swim
  • over 11 years ago
    Monday, Oct 15 I printed out this workout for each lane. They worked through it on their own. Two people did the 3000 postal event and I timed for them. Warm-Up (1000) 300 Swim (75 free/25 non) 200 Back (25 timing drill/25 swim) 200 Free (50 glide 2 / 50 almost c.u.) x 2 300 (6 x 50 pull). Interval for 10 sec rest. Main (1100-1400) 200 Swim 200 Pull 200 Swim 200 (25 kick/25 swim), recovery 100 Swim 100 Pull 100 Swim If time: 100 Swim with fins 100 Swim with fins and paddles 100 Swim with fins, paddles or neither Cool-Down (200) 50-200 (25 drill/25 swim)
  • over 11 years ago
    Wednesday, Oct 17 Warm-Up (1100) 200-300 Swim 300-400 Pull (3-4) x 100 on 1:40, 1:55, 2:05, 2:15, 2:45 200-300 (4-6) x 50 as 25 Drill/25 Swim #1-2 Chg 6 with 3 strokes. Turn your hips! #3-4 New backstroke drill. Turn your hips! #5-6 Free or Back: 3RT, 3LFT 4 x 25 Sprint on :35, :40, :45, :50, :55 Main (1300) 6 x 50 Choice, fast. On 1:30, 1:45, 2:00 100 Easy pull 6 x 50 Same as above. 100 Easy pull 300 (50 Kick/50 Swim) 200 (25 Drill/25 Swim) Cool-Down (100-200) (4-8) x 25 Perfect stroke
  • over 11 years ago
    Friday, Oct 19 This is another workout that they worked through alone as I timed two more who did the postal 3000 swim. Warm-Up (1000) 200-400 (100 Swim, 50 Fingertip Drag, 100 Swim, 50 3 RT/3 LFT, 100 Swim) ~Stop everyone to start next part together~ 6 x 50 Pull #1-2 Free, #3 25 back/25 free, #4-5 free, #6 25 ***/25 free. Leave on 3rd touch. ~Fins on~ 4 x 50 Kick #1-2 free with board, #3-4 back (streamlined). Go on 4th touch. ~Fins off~ 4 x 25 Rest 5-10. Count strokes. Main 1 (1200-1650) 3 x 150 (#1-50 fast/100 easy, #2- 50 easy/50 fast/50 easy, #3-100 easy/50 fast) On 3:00, 3:15, 3:30, 4:00 3 x 100 #1-2 Free, #3 choice. On 1:50, 2:05, 2:20, 2:45. 3 x 50 Sprint on 1:20, 1:40, 2:00 3 x 100 Pull. Same interval as 100 Swims If time … 3 x 150 50 Swim/50 Drill/50 Swim. Choice. Go on 4th touch. Cool-Down (50) Easy swim
  • over 11 years ago
    Monday, Oct 22 After the initial swims, all 50's today. The number in the right hand column is how many 50's of that type. I. Getting Started (200-400) 100-200 Swim 100-200 Pull II. Warm-Up (300) 2 Free swim 1 Back swim 2 Free swim 1 *** swim III. Pulls (500) 4 Free Pull 2 Back Pull 2 Free Pull 1 *** Pull 1 Back Pull IV. Drills (500) ~No fins~ 2 25 c.u./25 ¾ c.u. Challenge: can you do ¾ catch-up correctly. I am checking! 1 25 Rt only/25 Lft only Free 1 3R-3L Free 1 3R-3-3L Free ~Fins ok for non-free. No fins for free.~ 1 25 Rt only/25 Lft only Fr, bk, fly 1 3R-3L Fr, bk, fly 1 3R-3-3L Fr, bk,fly 1 25 *** w/ fly kick/25 *** 1 25 *** w/free kick/25 *** V. Swim (700) 2 Free, descend 2 Choice, descend 3 Free, even pace 2 Choice, even pace 2 Count strokes 2 Fast, choice VI. Cool-Down (100) 2 Easy
  • over 11 years ago
    Wed, Oct 24 Warm-Up (1000) 300 (100 swim, 100 pull – no paddles, 100 swim) 100 (2 x 50 as 25 c.u./25 almost c.u.). Remember to do drills correctly! ~Fins on~ 100 (25 free drill (wave)/25 swim) x 2 100 (25 back drill (timing)/25 swim) x 2. Roll hips!!! 300 (3 x 100 Kick). Rest 15 after each 100. ~Fins off~ 100 Swim, choice Main (1500) ~Rearrange lanes for sprinting~ 8 x 25 Sprint 100-200 Easy 4 x 50 (2 at a time, split lane) ~Return to usual lanes~ 3 x (200, 150, 100) Pull 3 x 100 Swim Cool-Down (100) 4 x 25 Count strokes
  • over 11 years ago
    Friday, Oct 26 Warm-Up (1000) 200-300 Swim, choice 200-300 Pull, choice 200-300 (25 drill/25 swim). Choice ~Fins on~ 100 Kick, choice Main (1300) 4 x 25 Kick, fast. I’ll start you. ~Fins off~ On the following: 1 is free, 1 is non-free, 1 is choice Ln 4: 3 x 200, 3 x 100, 3 x 50, 50 easy Ln 5: 2 x 200, 3 x 100, 3 x 50, 50 easy Ln 6: 2 x 200, 3 x 100, 2 x 50 Ln 7-8: 1 x 200, 2 x 100, 2 x 50 Divide into relays. Go to starting blocks. 4 x 50 Free Relay. May start in the water, on the side, on the block. 4 x 100 Relay.
  • over 11 years ago
    Monday, Oct 29 No workout. Everything closed due to Hurricane Sandy. Fortunately, Virginia Beach missed the bad part. We had inland flooding, but the ocean did not breech the dunes. Winds were only 40 mph - some trees down, but relatively little damage.