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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.
  • June 15 was my last day coaching until the beginning of August. I broke my wrist on June 16 and had a hip replacement on June 23. All is well now and I am recovering.
  • Monday, Aug 3 Warm-Up (1000) 200-300 50 swim/25 drill, choice 8 x 25 Odds think about stroke, evens fast. Do in groups of 2. 3x 50 on :45, :55, 1:00, 1:05, 1:40 3 x 50 on :40, :50, :55, 1:00, 1:30 100-200 Moderate as 25 choice/25 free Main (1400) Choose either All Free or Mixed. Stick with your choice. Working on holding pace. SET ONE All Free. Go when last person touches. 50 free, moderate – get time 100 free, same speed 200 free, same speed 200 free PULL 100 free swim 50 free swim OR Mixed. Go when last person touches. 50 non-free 100 non-free, same stroke 200 free swim 200 free PULL 100 non-free, can switch strokes 50 non-free same stroke SET Two. All Free. 50, 100, 200 PULL free 200 swim free 100, 50 PULL free OR Mixed. 50, 100 Pull free 200 Swim non-free 200 (100 PULL free/100 swim non-free) 100, 50 PULL free Cool-Down (100-300) Easy swim, choice
  • Wednesday, Aug 5 Warm-Up (1000) 200 Free Swim 100 Free Pull – NO PADDLES 100 (50 back pull, no paddles, 50 back swim) 100 Free Swim with fins 100 Backstroke Kick 100 Backstroke Swim with fins 100 (2 x 50 fly kick with fins). Rest 10. 100 (50 swim fly with fins/50 swim fly with no fins as far as you can each length) 100 Swim, choice Main (1600) 200 (8 x 25 count strokes). 2 free swim/2 free pull/2 non-free/2 choice. Rest 10. 300 (6 x 50) swim. Odds free on :50, :55, 1:00, 1:05, 1:40. Evens choice, add :10. 300 (3 x 100) swim Free. 1:40, 2:00, 2:10, 2:20, 2:50 200 (4 x 50) as abo ve 200 (2 x 100 choice) on 1:50, 2:10, 2:20, 2:30, 3:00 100 (2 x 50) choice 100 Swim choice 200 (8 x 25) as above Cool-Down (100-200) Easy swim
  • Friday, Aug 7 Warm-Up (1000) 300-400 Swim, choice 400-600 (8-12 ) x 50. #1-3 drill/swim non-free; #4-6 d/s free; #7-9 swim free; #10-12 swim choice Main (1600) 200 Lanes 4-6: (4 x 50) free; lanes 7-8: (4 x 50) choice (all same stroke) :50, 1:00, 1:10, 1:30, 1:50 100 Easy pull or swim 200 Lanes 4-6: (4 x 50 choice on 1:00, 1:10, 1:20 100 Easy pull or swim 200-400 All lanes start together. Lanes 4-5: 400 free; lane 6: 300 free or 200 non-free; Lanes 7-8: 200 choice 200 Kick 200 Swim with fins 200 Pull Cool-Down (100-200) (4-8) x 25
  • Monday, Aug 10 Warm-Up (1000) 600-800 as 200 Swim / 200 Pull (with paddles) / 100-200 Swim / 100-200 Pull (no paddles) Everyone get a noodle… 50 as 25 Pull breaststroke with noodle; Put noodle on deck and vertical kick breaststroke; 25 Pull *** with noodle 50 (25 swim ***, count strokes / 25 swim with fewer strokes) 50-100 Swim *** with 3 count glide Main (1600) 200 (2 x 100) swim, choice. Rest 15. No need to keep lane together. 200 (2 x 100) free. Get time. 2nd 100 faster than first. 1:45, 2:05, 2:15, 2:30, 2:50 400 Repeat above: 2 x 100 choice, 2 x 100 free 300 free. 50 (5 rt only, 5 left only); 50 (3 rt/3 full/3lft); 100 swim; 50 catch-up (slowly); 50 swim; 300 (3 x 100 free), descend. Same interval. 200 Swim (25 choice/25 free) Cool-Down (200) 8 x 25 Think about stroke, mix it up.
  • Wednesday, Aug 12 Warm-Up (1100) 300-400 Swim (75 free/25 non-free) 200-300 (1-2) x 200 Pull 400 (8 x 50). #1-2 drill/swim; #3-4 swim choice; repeat #1-4. Main (1500) 500 (5 x 100). Odds swim, evens pull. 1:40, 2:05, 2:10, 2:20, 2:45 400 (4 x 100). 75 free/25 non-free. Same interval. 300 (3 x 100) free. 1:30, 1:55, 2:00, 2:15, 2:40 200 (2 x 100) choice. Rest 15. Lane does not have to stay together. 100 choice. Good effort. Cool-Down (200) 4 x 50 #1-2 drill/swim, #3-4 swim choice
  • Friday, Aug 14 Warm-Up (1000) 500 as 200 Swim Free /150 Swim Choice /100 (25 non/25 free) / 50 Swim Choice 150 Swim 50 back/Pull 50 back/Swim 50 back 150 Swim 50 ***/Drill 50 *** (25 2P-1K and 25 P-2K)/Swim 50 *** 100 as 50 Pull Free, no buoy, cross feet/50 Pull Free with buoy 100 Swim choice Main (1600) 300 Kick Set. Put on fins if you want to. Rearrange lanes. Each lane go as 1 heat-spread out. 100 Kick Free with board. Start 10 sec apart. Rearrange lanes if needed. 100 Kick Back 50 Kick Free 50 Kick Back Back to usual lanes. Fins off. 150 Swim (50 free/50 back or ***/50 free). Continuous. 150 Pull (same) 400 (8 x 50). All free, holding the same pace or 4x 50 free/4 x 50 non-free. On :50/1:00, :55/1:10, 1:05/1:20, 1:20/1:30, 1:55/2:10 300 Free. 75 moderate/25 sprint. 100-300 (2-6) x 50. Do in groups of 2. Descend #1-2. Rest 10 sec between #1-2. Get lane together before starting next group of 2. Cool-Down (100) 4 x 25 Count strokes
  • Monday, August 17 This workout was for the fastest lane. I scaled back for the other lanes. I had everything in columns which lost formatting when I copied workout. WARM-UP (400-500) 100-200 Swim 300 (25K/25D/25S) x 4 Choice. Continuous. MAIN (2000) 100 Free Swim 200 (25 catch-up, 25 almost c.u., 50 swim) x 2 300 Pull 400 Swim, free 400 Pull 300 (50 chg 6 w/3, 100 swim) x 2. Fins ok. 200 Swim 100 2 x 50 Descend On 1:00. COOL-DOWN (100-200) Easy 100-200, choice
  • Wednesday, Aug 19 Warm-Up (1000) 300 Swim, choice 300 Pull 400 (8 x 50) Descend 1-2, 3-4, etc. Go when 3rd person touches. Choice Main (1600) Fins okay (600) 100 (2 x 50) change 6. Get on your side! Free. 100 (2 x 50) change 6 with 3. Free. 100 Swim free with glide 3. Use hips. 100 (2 x 50) change 6. Get on your side! Back. 100 (2 x 50) change 6 with 3. Back. 100 (2 x 50) “L” drill on you side. (K3, Arm up 3, Turn) Fins off (400) 100 (1 x 50 change 6 with 3 Free) + (1 x 50 change 6 with 3 Back). Do it right. 100 Swim free with glide 3. Use hips. 200 Swim 100 free, 100 back. 200 100 Pull / 100 Swim, free 100 50 Pull/ 50 Swim, back 300 (6 x 50). Odds back, evens free on 1:00, 1:10, 1:20, 1:30, 1:50 Cool-Down (100) 4 x 25
  • Friday, Aug 21 Warm-Up (1000) 200 as 100 Swim / 100 Pull ~Fins if you want~ 200 as 100 Kick / 100 Swim with fins 100 (4 x 25) Kick ½ of each length, swim ½. Rest 10 after each 25. 100 (2 x 50) 50 chg 6 free / 50 chg 6 back ~Fins off~ 400 (8 x 50) #1-2 Back/Free, #3 Back, #4 Free, #5-6 choice, #7-8 Free/Back. Go on 4th. Main (1600) 400 (4 x 100 Free), even pace on 1:35 or 1:40, 1:55, 2:05, 2:20, 2:50 200 (2 x 100 Free) Descend. Same interval. 100-200 Pull, recovery 300 (6 x 50), even pace. #1-3 choice, #4-6 free on :55-1:00, 1:10 or 1:15, 1:15 or 1:20, 1:30, 1:50 200 (4 x 50), descend #1-2, 3-4. Choice. ~Fins~ 300 (50 Kick/50 Swim) Cool-Down (100) 4 x 25