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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.
  • Friday, Oct 11 Warm-Up (1000) 100 Swim 200 Pull 200 Swim, choice, mix it up 100 Pull, at least 25 backstroke 200 8 x25 (2 x 25) IM order 100 non-free 100 choice Main (1500) 300 as (4 x 75). Choice. Go on 4th touch. IM or non/fr/non or fr/non/fr 300 as (3 x 100). Choice. Hold steady pace. 1:40, 1:55, 2:10, 2:20, 2:50 300 as (6 x 50). Choice. Hold steady on 1-3, descend 4-6. :50 or :55, 1:00, 1:15, 1:30, 1:55 300 as (3 x 100). Same stroke for all three. Descend. Same as interval above? 300 as (2 x 150) Pull. Rest 15. Cool-Down (200) 8 x 25
  • Monday, Oct 14 Warm-Up (1200) 200-300 Swim (75 free/25 non) 200-300 Kick 200-300 ((4-6) x 50 drill/swim, choice. Go on 4th touch. 200-300 Pull (100 easy. Stop and regroup if necessary. 200 good effort) Main (1500) 150 (3 x 50) freestyle. #1 count, #2 easy to moderate, #3 moderate. :50, 1:00, 1:05 or 1:10, 1:15, 1:45 150 (3 x 50) choice. Descend. :55, 1:05-1:10, 1:10-1:15, 1:30, 1:55 300 Swim. 50 non-free/50 free or 50 drill/50 free 300 Pull as 200 pull, rest 20, 100 pull 300 Swim as 3 x 100. All free or 100 non/100 free/100 non. (1:30/1:40, 1:50/2:00, 2:05/2:20, 2:15.2:30, 2:40/2:55) 300 as 4 x 75 (25 build/25 fast/25 easy). Go on 4th touch. Cool-Down (200) Easy swim.
  • Wednesday, Oct 16 Warm-Up (1000) 100-200 Swim 200-300 Pull 150-300 (25K/25D/25S) x (2-4) 100-200 (4-8) x 25 choice. #1-4 count, #5-8 build Main (1500) 600-1000 (6-10) x 100 freestyle on 1:35, 1:55, 2:05, 2:15, 2:50. Steady pace. 300-500 (6-10) x 50 #1-2 easy, recovery; #3-5 drill/swim; #6-10 swim. Descend 6-7, 8 easy, descend 9-10 Cool-Down (200) Easy swim
  • Friday, Oct 18 Warm-Up (800-1100) 400 (100 Swim /50 Catch-up /100 Swim /50 4 rt only-4 lft only /100 Swim) 200-300 Kick 25 fly/25 fly or free, 50 back, 50 free, 50 *** or free, 100 choice 200-300 (4-6) x 50 Pull. All are free except last one is back. Go on 4th touch 100 Swim, choice Main (1400) 200 4 x 50 free on :50, :55, 1:05, 1:10, 1:45 200 8 x 25 from the center of pool - TURNS 200 4 x 50 choice on 1:30, 1:30, 1:45, 1:50, 2:00. At 200 race pace. 100 Swim or pull, easy 100 4 x 25 Sprint on :45, :50, :55, :55, 1:00 100 2 x 50 on 2:00, same stroke, at 100 race pace. 200 choice, mix it up 300 3 x 100 (#1 pull, #2 swim, #3 pull) moderate Cool-Down (100) 4 x 25 “perfect stroke”
  • Monday, Oct 21 Warm-Up (700-900) 200-300 Swim ~Fins on~ 100 (4 x 25) Kick, fast. Go on 3rd touch. 100 (4 x 25) Drill. #1-2 Free catch-up; #3-4 Back L-drill ~Fins off~ 100 (4 x 25) Pull. #1 Free, #2 ***, #3 Free, #4 Back 200-300 (4-6) x 50 Pull. Free. On :50, :55, 1:05, 1:15, 1:45 Main (1600) 200-300 Swim. Long and strong. Roll and extend, glide. (75 free/25 non) 300-400 (3-4) x 100 Pull free. 1:35, 1:50, 2:05, 2:15, 2:50 200 (4 x 50) Swim free on :50, :55, 1:05, 1:15, 1:45 200 (50 non/50 free or 50 4R-4L/50 free) 200 (4 x 50), Choice. All one stroke or IM. On 1:30, 1:40, 1:50, 2:00, 2:30. Fast 100 Count strokes, choice 100-200 (1-2) x (2 x 50). Fast. Interval above. If time, rest 1:00 and do second time. Cool-Down (200) 2 x 100 easy
  • Wednesday, Oct 23 Warm-Up (800-1200) 200-300 (25 fingertip drag/25 catch-up/25 almost catch-up) 200 (25 non-free or 3R-3L / 25 free) 400-600 (2-3) x 200 Pull. Wait for lane to finish each 200. 100 Swim, choice. Main (1300) 300-500 (6-10) x 50. 1-3 free descend, 4-6 choice descend, 7-9 choice descend, 10 easy 300 Swim freestyle. Get time on 3rd 100. 200 Swim free. Get time on 2nd 100. 100 Swim free. Get time. Compare to others. Starts from lanes 7-8. Lanes 4-6: 8 x 25. Count odds. Sprint evens. On :45. Cool-Down (200) Easy swim
  • Friday, Oct 25 Warm-Up (1100) 200-300 as 75 swim/25 drill 50 breaststroke. Swim 25, vertical kick breaststroke 30 sec, swim 25. ~Fins on~ 50 fly (25 kick, arms extended/25 2 rt-1 full-2 Lft) 50 back (25 kick/25 swim) 50 free (25 kick on side/25 swim) 200 swim (fins ok) as 25 non-free/75 free 200 Kick, choice ~Fins off~ 200 Pull as 50 holding paddles on top, 50 no paddles, 50 regular paddles, 50 no paddles Main (1500) 5 x 100 IM slide. #1 25 fly/75 free, #2 free/back/fr/fr, #3 fr/fr/br/br, #4 all fr, #5 IM 300-600 (6-12) x 50. Do as 2 x 50 (same stroke), rest10 in between, rest 30 after every2, continue. 400 Pull 4 x 50, 2 x 100. On :50/1:30, :55/1:50, 1:00/ 2:00, 1:10, 2:15, 1:50 (50s only) Cool-Down (100) 4 x 25
  • Monday, Oct 28 Warm-Up (1000) 200-400 Swim or drill (mix it up) 400-500 (8-10) x 50. Mix it up: drill, drill/swim, swim. Time yourself on 2 or 3. 100-200 Swim Main (1500) Divide into 2 groups: (1) going to meet or want to work on specific distance (2) not going to meet, want to do regular workout (2) Regular workout: 5 x 100 Pull on interval for 10-20 sec rest 4 x 100 (with fins) 25 Kick/25 Swim. Go on 4th touch. 3 x 100 Swim. Descend. 2 x 100 #1 pull, #2 swim 1 x 100 choice. Predict your time. Cool-Down (100) 2 x 50 easy (1) Meet Taper: °Pick an event to work on pace. I will time you on part of the event or a “broken” event 400, 800, 1500: 2 x 100 200: 4 x 50 with 10-15 sec rest 100: 2 x 50 with 10-15 sec rest 50: 2 x 25 with 10 sec rest °4 x 25 (12 ½ FAST , 12 ½ easy) °Pick another event °4 x 25 from the center of the pool – fast turns °Cool-Down: easy 100
  • Wednesday, Oct 30 Warm-Up (1000) 200-300 Swim 200-300 Drill/Swim 100 (4 x 25) count strokes 100 (4 x 25) kick 12½, swim 12½ 100 (4 x 25) pull 12½, swim12 ½ . Let feet drag 100 (4x 25) FAST. Rest 10. Main (1500) 400 (2 x 200) as 50 pull/50 swim. Meet: 2 x 100. 400 (4 x 100). Can change stroke after 2. Meet: 4 x 50 400 (8 x 50). Choice. Meet: 4 x 50. 200-300 (4-6) x 50. Start at deep end. Sprint odds, easy evens. Start in Ln 4, Ln 6, Ln 8. Return in Ln 5, Ln 7. Cool-Down (200) Easy swim
  • Friday, Nov 1 Warm-Up (1000) 600 as (6 x 100). Rest 10 after each 100. #1 Swim, #2 Pull, #3 Drill/Swim by 25 (catch-up), #4 Drill/Swim by 25 (3 kicks arms extended / 3 kicks on right / 3 kicks arms ext / 3 kicks on left / back to center). Like change 3 but stop in the middle for 3 kicks, #5 Pull, #6 Swim 400 as (8 x 50) #1 free, #2 25 back/25 free, #3 free, #4 25 ***/25 free, #5 free, #6 fly/free #7 free, #8 choice. Go on 4th touch. Main (1500) 200-400 Swim (75 free/25 choice) 200-400 (1-2) x 200 Pull. Rest 20. 300 (3 x 100) Swim. #1 moderate, #2 fastest, #3 moderate. On 1:35, 1:50, 1:55, 2:00, 2:10 300 (3 x 100) Pull. Same as above. Cool-Down (200) 8 x 25