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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.
  • Monday, Aug 24 Warm-Up (1000) 300 (4 x 75). #1 free; #2 free/choice/free; #3 free; #4 choice/free/choice 350 as 25 Pull/25 Swim/50 Pull/25 Swim/75 Pull/25 Swim/100 Pull/25 Swim. When you don’t have buoy, just let feet drag. 150 50 fly/back; 50 back/***; 50 ***/ free; 200 as 50 4rt/4 lft; 50 chg 6 with 3; 50 chg 3 with 3; 50 swim FREE or BACK Main (1600) Pick a stroke to work on 200 pace (1 stroke) 600 (12 x 50) at same pace. (:40 on :55), (:45 on 1:05) or (:50 on 1:05), (:55 on 1:15), (1:10 on 1:30) or (1:15 on 1:30), (1:45 on 2:10) or 1:55 on 2:10) 300 (100 Pull/100 Swim/100 Pull) Free 100 Swim, choice ~Fins ok~ 300 (3 x 100) as 75 swim/25 kick. Go on 3rd touch 300 (3 x 100) as 50 Swim/50 Kick. Go on 4th touch. Cool-Down (100) Easy swim
  • I missed the next few workouts. Substitutes wrote their own workout.
  • Wed, Sept 2 Warm-Up (1100) 400 (4 x 100). #1- free; #2- 25 free/25 choice; #3- free; #4-25 choice/25free. Rest 10. 300 3 x 100 Pull. Rest 15 after each 100. 300 (6 x 50) Drill/Swim. #1- 3 rt/3/3 lft. FREE; #2 Same BACK; #3-Chg 3 FREE; #4- Same BACK; #5-Catch-up FREE; #6-“L” drill BACK 100 Swim Choice. Main (1400) Purpose: to work on pace for 200 Free. This set is similar to last Monday, but fewer 50s and less rest. 300 (6 x 50) at same pace. Ln 4 (:40 on :55), Ln 5 (:45 or :50 on 1:00), Ln 6 (:50 or :55 on 1:10), Ln 7: (1:05 or 1:10 on 1:20), Ln 8 (1:20 or 1:30 on 2:00) 300 (100 Swim/100 Pull/100 Swim) Choice. Continuous. 200 (2 x 100). Rest 15 after 1st 100. Can you hold the pace from above? Choice. Everyone does not stay together. ~Fins ok~ 300 (3 x 100) as 75 swim/25 kick. Go on 3rd touch 300 (3 x 100) as 50 Swim/50 Kick. Go on 4th touch. Cool-Down (200) Easy swim. 100; 2 x 50. All choice.
  • 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
  • Friday, Sept 11 Warm-Up (1000) 200-300 Swim, choice 200-300 Pull 200 (1-arm ½ of each 25; swim rest of each 25). 1st 100: free, 2nd 100: back 200 (50 free, count strokes on each 25. 25 free count, # of strokes less than on 50. 25 free count, # of strokes at least 1 less than last 25. Repeat 50, 25,25 any stroke. Main (1600) 200 (4 x 50.) Descend 1-2, 3-4. Can change stroke after #2. Decide on interval for 10-15 Sec rest. Can change interval after 2. ~Fins ok~ Wait until lane finishes to start next 200. All are choice. Go all of 200 before stopping. 200 (150 Kick/50 Swim). 200 (100 Kick/100 Swim). 200 (50 Kick/150 Swim) (200 Swim) ~Fins off~ 150 (2 x 50 Swim, free) / (50 Swim, back) Stop after each 50. Go on 3rd touch. 150 (2 x 50 Swim free / (50 Swim,brst ) 150 (2 x 50 Swim, choice) / (50 Swim, fly OR 25 fly/25 back) 150 ( 3 x 50 IM Switch) Cool-Down (100) Easy swim
  • Wednesday, Sept 14 Warm-Up (1000) 100-200 Swim choice 200 25 drill/25 swim 200-300 Pull ~fins and paddles, no buoy~ 200 as 50 swim free/50 one arm only free/50 swim free / 50 swim back ~fins and paddles off~ 100 as (4 x 25) choice, rest 10, count strokes Main (1600) (7-10) x 50 #1 time yourself on moderate free, #2-3 drill/swim, choice, #4 time yourself on free, a little faster than #1, #5-6 drill/swim choice, #7 time free, a little faster, #8-9 choice drill/swim or swim, #10 50 free fast 100 I’ll time each lane on 100 fast free 300 (100 pull/100 swim/100 pull) ~fins ok~ 300 (200 Kick, choice / 100 Swim, choice) ~fins off~ 200 (2 x 100) choice; rest 15-20. BE SURE TO TAKE THE REST. Even pace. 200 (4 x 50) choice; rest 15. BE SURE TO TAKE THE REST. Cool-Down (100) Easy sw
  • Monday, Sept 21 Warm-Up (1000) 600 (8 x 75). Rest 10 after each 75. #1-2 free swim; #3-4 Swim 25 free/25 non/25 free; ~fins on~ #5-6 kick choice; #7-8 25 kick/25 drill/25 swim, choice ~fins off~ 200-400 (1-2) x 200 pull. Rest 20 aftrer #1 Main (1500) 600 (6 x 100). Use 1;40, 2:00, 2:10, 2:20, 2:45 for all. All free. #1- 2 Descend Rest 30-60 after #2 #3-4 Descend again. Each a little faster. Rest 30-60 after #4 #5-6 Descend. I will try to time each lane 300 Recovery. 100 pull / 100 swim /100 pull. Continuous. Choice. 300 (6 x 50). :50 or :55, 1:00-1:10, 1:10 -1:20, 1:30, 1:50. Choice. Good chance for IM switch. ~fins on~ 300 (50 kick/50 swim), choice Cool-Down (100-200) Easy swim
  • Wednesday, Sept 23 WARM-UP (800-1000) 300-500 Swim choice. Increase your effort throughout. 300 (4 x 75), fins okay. 25 Kick/ 25 Drill/ 25 Swim 200 Swim. Think about a long stroke and about rolling your hips. Back or Free. MAIN (1200-1800) 800-1200 (8-12) x 100. (2-3) x (#1-2 pull, #3-4 swim) On: 1:35 or 1:40, 1:50 or 1:55, 2:05 or 2:10, 2:15 or 2:20, 2:40 or 2:45 400-600 (8-12) x 50. ( 2 x 50 Kick), (2 x 50 Drill), (2 x50 Swim). Repeat this sequence as time permits. COOL-DOWN (100-200) Easy 100-200 Swim
  • Friday, Sept 25 Warm-Up (750-1300) All lanes start and stop together. 200-400 Swim, choice. 200-300 Pull ~Fins on~ 100 IM all drill 250-400 (5-8) x 50 Drill swim. #1-2 Catch-up, #3 3 rt arm/3 lft arm free, #4 same back, #5 “L” drill (back), #6 3 rt arm, 1 full, 3 lft, 1 full fly, ~Fins off~, #7 free kick with *** pull, #8 *** swim with 4 count glide 100 IM swim (drill if you can’t do whole stroke) Main (1400) 100 (4 x 25) free. Count strokes. Do as few as possible. Contest…within each lane, who can do the fewest strokes for a 50 free? Count each 25. 100 (2 x 50). Stop after #1 and all will announce their # of strokes. I’ll start each lane for #2. Decide on stroke or combo for 4 x 50 (lane 7-8), 5 x 50 (lane 5- 6), 6 x 50 (lane 4) – either free or non-free/free. Same stroke or combo for all. 200-300 (4-6) x 50 on :55, 2:10, 2:15, 2:30, 2:45 100-300 Easy swim, choice 200-400 (4 x 100) or (4 x 75) or (4 x 50). Free. All start together. ~Fins on~ 200 choice (25 kick/25 swim) Cool-Down (100) Easy swim