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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.
  • Wednesday, July23 Warm-Up (1100) 400 as 200 free swim / 100 (25 drill/25 swim) / 100 swim choice ~fins on~ 100 as (4 x 25) Kick 12 ½ , Swim 12 ½ 100 as (4 x 25) #1-2 Sprint 12 ½ , easy 12 ½ ; #3-4 Perfect 12 ½, sprint 12 ½ ; rest 10 500 as (5 x 100). Go on 3rd finish. Odds pull free/ evens swim choice. Main (1500) Pick a stroke for 4 x 50 practicing pace. 200 swim, one stroke. I’ll start each lane. 50 Leave 10 sec apart. Swim moderately. Get your time. I’ll write down time. 50 SLOWER than previous. 50 At same pace as 1st one. 50 FASTER than others. 300 Swim. 50 choice/50 free. 200 as 4 x 50 Pull free. Try for even pace. :50, 1:00, 1:05, 1:15, 1:40 300 Pull free. 300-500 (6-8) x 50. Do in groups of 2 of the same stroke. 1:00, 1:10, 1:20, 1:30, 1:50 Cool-Down (200) 4 x 25 2 x 50
  • Friday, July 25 Warm-Up (1200) 200 Swim (50 free/25 back/50 free/25 ***/50 free) 400 Pull (100, regroup / 200, regroup / 100) ~fins ok~ 300 (6 x 50) 25 drill / 25 swim 200 (25 kick/25 swim) ~fins off~ 100 swim, choice Main (1500) Sprint work (200) •50 fast. Start 10 sec apart. Get time. •4 x 25, I’ll call out times •50 fast. Start 10 sec apart. Get time. 100 Easy swim 3 x 100 Freestyle pull on interval for 10 sec rest ***Those going to nationals, go off blocks for 25.*** 200 Kick 4 x 100 Swim, all same stroke. Add 10 sec to previous interval. #1 fins #2 fins and paddles, #3 paddles, #4 no toys 6 x 50 Descend 1-3, 4-6. Interval for 15 sec rest. Cool-Down (100) Easy swim.
  • Monday, July 28 Warm-Up (1200) 200-400 Mix some drills with the swim. Choice. Move L4 to L8. Other lanes shift over 1. ~Get lane together~ 400-500 (8-10) x 50; 10-15 sec rest. Mix it up: swim or drill/swim. Time yourself on some. ~Get lane together again~ 300 (3 x 100 Freestyle) #1swim; #2 pull; #3 swim. Go on 4th touch (15 sec R) Main (1300-1500) 200 (4 x 50 backstroke), (4 x 50 breaststroke), or (fly/free, bk/free, br/free, fr/free) On 1:00, 1:10, 1:20, 1:30, 1:50. 50 easy, choice 150 (3 x 50, same stroke) or (fly/bk, bk/br, br/fr). Can be free. Same interval. 50 easy, choice 200 (2 x 100) choice. Do not have to be the same. Good effort on each. 1:45, 2:00, 2:10, 2:20, 2:50. If doubtful about interval, make 1st 100 free. ~Those going to meet go to lane 8.~ Meet swimmers – 25s off the blocks. Everyone else: 200 Swim. Choice. No more than 2 strokes. 150 (2 x 75) as 25 free/25 non/25 free. Rest 15 sec. 300 (4 x 75 pull). #1 with paddles, #2 no paddles, #3 no, #4 with paddles. Rest 15. 200 If time: 8 x 25 Odds easy, perfect stroke; evens fast. Rest 10. Cool-Down (100) Easy swim
  • Wednesday, July 30 Warm-Up (1000) 200-300 Swim, choice 200 (50 drill/50 swim); fins ok 200 (4 x 50 Kick). #1 fly or free, #2 back, #3 free, #4 *** or fly on back R10 200 Pull. 75 free/25 non-free 100 Swim, choice Main (1600). 200 Pull, free 200 Swim, free. Good effort. 200 (25 drill/25 swim), choice. Recovery. 200 choice. Moderate. Preferably all one stroke, but can mix two strokes. 200 Pull, free 200 (2 x 100) choice. Do not have to be the same. Interval for 15 sec rest. 200 (4 x 50) choice. #1,3 fast; #1,4 easy. R 15. 200 (25 kick/25 swim) Cool-Down (100) 4 x 25
  • Friday, Aug 1 I rarely use fins thing in warm-up, but swimmers seem to like it for a change. Warm-Up (1000) ~Fins on~ 300 Free (100 swim / 100 drill / 100 swim) 200 Choice (25 kick/25 swim) ~Fins off~ 300 Swim (100 free/50 choice) x 2 200 Pull Main (1500) 150 as 3 x 50 choice, even pace. On 1:00, 1:10, 1:20, 1:30, 1:50 100 Swim free, glide 3. Be sure to extend on both sides. 150 as 3 x 50 free, descend. On :50, 1:00, 1:05, 1:15, 1:45 100 Pull free. 500 as 10 x 50. Freestylers: keep steady pace 1-4, 6-9. #5, 10 can be choice. Choice: Do odd numbers 1,3,5,7,9 FAST. Can mix it up, but no free. 100 Swim free, glide 3 400 as 4 x 100 (#1-2 pull / #3 swim / #4 pull or swim). Cool-Down (200-300) 200-300 Easy
  • Monday, Aug 4 This workout is an adaptation of one of JMiller’s “Fun and Fast” Warm-up (1100) 200-300 swim 100-200 kick 200 4 x 50 (25 kick/25 swim) on :20 rest, choice 200 4 x 50 (25 drill/25swim) on :20 rest, choice 200 2 x 100 kick on back w/ :30 rest Main (1500) 300 4 x 75 (25 free/25 non-free/25 free on :20 rest 300 4 x 75 (25 non-free or free drill/25 free/25 non or drill), rest 20. Drill: 4R-4L 300 3 x 100 (#1,2 free, DPS (distance per stroke); #3 choice DPS) Interval for 15 rest. 300 3 x 100 Same as above with paddles! 300 Swim, continuous, 50 choice/50 free Cool-down (100) 4 x 25 Good streamline off walls.
  • Wednesday, Aug 6 Warm-Up (1200) 500 as : 100 Swim ; ~fins ok~ ; 75 Swim/25 Kick; 50 S/50 K; 25 S/25 K;100 K Stop after each 100. Go when 4th person finishes. 300-500 (6-10) x 50. (2 x 50) on descending interval. Can stop after each group of 2, just long enough to reset clock. Do each group of 2 same stroke. L4:105,100,55,50,45 or 110,105,100,55,50; L5:115,110,105,100,55 L6:120,115,110,105,100 or 125,120,115,110,105; L7:130,125,120,115,110 L8:140,130,120 100-200 Pull Main (1600) 200 (8 x 25). I’ll call out times. Those going to meet: turns? Relay starts? Others: 600-1200 (6-12) x 100 free. Interval for 15 sec rest at beginning Cool-Down (100) 4 x 25 good streamline on push-offs
  • Friday, Aug 8 Warm-Up (1200) 500 (5 x 100). Stop after each 100. Go on 3rd or 4th. #1 100 Swim free, #2 75 swim/25 drill, free #3 50 swim/50 drill #4 25 swim/75 drill, choice #4 100 Drill, IM ~fins okay~ 300 (25K/25D/25S) choice 400 (2 x 200) Pull. Rest 20. (Meet: 2 x 100) Main (1400) 100 (2 x 50) choice. On 1:15, 1:30, 1:45, 2:00 100 (2 x 50) #1 FAST, #2 Easy. Go right into 2nd 50 after getting your time. 300 (3 x 100) 50 pull (no paddles)/ 50 swim. On 1:35, 1:50, 2:05, 2:15, 2:50 Meet: (3 x 50) on same interval. 600 (3 x 200). #1 swim free, #2 pull free, #3 swim choice 300 (50 Kick/50 Swim) Cool-Down (100) Easy swim
  • Monday, Aug 11 Warm-Up (1000) Meet warm-up, no toys. 200 Swim free 100 back; mix drill and swim 100 50 ***/50 choice; mix drill and swim 100 swim, choice 400 (8 x 50) #1, 4, 7 time yourself for pace. Others are choice swim or drill/swim. Rest 10-15. 100 (4 x 25) #1,2 Kick 12 ½ , Swim 12 ½ ; #3,4 Pull 12 ½ let feet drag, swim 12 ½ Main (1600) Meet: go to lane 8. From the block: 1st 50 of 200, 1st 25 of 100, 1st 50 of 100, etc. Others: 400 One stroke: 4 x 50 on interval for 10-15 rest; 200. Rest 30 after 200. 200 Pull, recovery 400 One stroke or IM: 2 x 100, interval for 15 rest; 200. Rest 30 after 200. 200 Pull, recovery 200 Kick 200 (4 x 50) swim, all choice, can mix. On: 1:20, 1:30, 1:30, 1:45, 2:00. Cool-Down (100) Easy swim
  • Aug 12-19 I was in College Park for LC Nationals. I stayed over to do some sightseeing. It was a great meet and a good time. VMST had a good turnout and lots of relays. My swimming was okay - what I deserved considering the amount of training. Funny how that works. Now, back to reality and getting ready for a SCM meet here in November.