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Thread: Betsy's 1 Hr Workouts

  1. #641
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Mar 13

    Warm-Up (1000)
    200-300 (100 free/100 choice/100 free)
    ~fins on~
    200 Freestyle drills: 25 R arm only / 25 L arm only; 50 4R/4L; 50 3R/3/3L; 50 swim (long)
    200 (4 x 50) kick. Odds back/Evens free with board. Go when 4th person touches (15 sec)
    100 Backstroke. (25 chg 3 / 25 chg 3 with 3 /25 3R-3-3L / 25 swim)
    ~fins off~
    100-150 (100 breaststroke with glide 3 or 150 freestyle glide 3)
    100 Pull. Good effort.


    Main1 (1000)
    200 Swim, choice. Long and strong. Get your time.
    Rest 20-30 after last swimmer finishes.
    5 x 50 on interval for 15 sec rest. All one stroke or alternate odd and even.
    Rest 20-30 after last swimmer finishes.
    4 x 50 on same interval. Try to do them faster than first set.
    Rest 20-30 after last swimmer finishes.
    3 x 50 same interval. Try to make these even faster.
    Rest 20-30 after last swimmer finishes.
    200 Swim. Get your time.

    Main2 (200-500)
    (2-5) x 100 Pull. Descend

    Cool-Down (100)
    Easy swim.

  2. #642
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    Re: Betsy's 1 Hr Workouts

    Friday, March 15

    Warm-Up (1000)
    3 x 100 Easy swim. Rest 10 sec after each 100.
    3 x 100 Pull. Easy. Rest 10 sec after each 100.
    4 x 100 (25 drill/25 swim) #1 Finger Tip drill; #2 3R-3-3L; #3-4 Choice stroke and drill.
    Rest 10 after each 100

    Main (1500)
    Pick a goal time for all 100s regardless of interval.
    5 x 100 Swim on 1:40, 2:00, 2:10, 2:20, 3:00
    4 x 100 Pull on same interval
    3 x 100 Swim on 1:35, 1:55, 2:05, 2:15, 2:55
    3 x 100 Swim on 1:20, 1:50, 2:00, 2:10, 2:50


    Cool-Down (500)
    ~Fins on~
    200-300 as 50 Kick/50 Swim
    200 easy swim

  3. #643
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    Re: Betsy's 1 Hr Workouts

    Monday, March 18
    This is a relatively low stress workout. We had a hard one for those who swam on Friday, and many swimmers missed Friday because of a big running weekend here Ė an 8K, Ĺ and full marathons.

    Warm-Up (1200)
    300 Freestyle. 100 swim / 50 catch-up / 50 swim / 50 3R-3-3L / 50 swim
    300 Pull. 100 without paddles / 100 with paddles / 100 paddles optional
    200 (8 x 25) 1-4 count strokes (do at least 2 different strokes);
    5-8 streamline and kick 1/3 of the way, then swim
    300 (6 x 50) Descend 1-3, descend 4-6. Look at the clock!!! Can change strokes for 4-6.
    100 Swim, choice. Good technique.


    Main (1500)
    ~Fins on~
    200 (25 kick / 25 swim). Choice.
    200 (75 swim/25 kick) x 2. Choice.
    100 Free, back or fly with fins and paddles. 25 R arm only / 25 L arm only / 50 4R-4L.
    ~Fins off~
    300 (100 swim / 100 pull / 100 swim). Just stop to change equipment.
    300 (50 pull / 100 swim) x 2
    200-400 (4-8) x 50. Odds fast, evens easy. Go when 4th person touches.

    Cool-Down (100)
    4 x 25 perfect stroke, choice.

  4. #644
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    Re: Betsy's 1 Hr Workouts

    Wednesday, March 20

    Warm-Up (1000)
    200 Swim
    200 Pull
    200 as 25 drill/25 swim
    200 as 25 kick/25 swim
    4 x 50 Pull. Set an interval for 15 sec rest.

    Main (1400)
    Lanes 4,5,6: 3 x 100 on 1:40, 1:55, 2:10. I’ll talk to you about what pace you should do.
    Lanes 7,8: 4 x 50 on 1:30, 2:00. These should be at 200 pace, not too slow.
    Lanes 4-6: timed 400
    Lanes 7-8: timed 200

    6 x 50 #1 easy, #2-3 drill/swim, #4-6 medium pace
    8 x 25 #1-4 count strokes, #5-8 streamline off wall, kick 1//3, then swim
    200 Easy swim. Long and strong. Good turns with streamline.


    Cool-Down (300)
    200-300 Pull

  5. #645
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    Re: Betsy's 1 Hr Workouts

    Wednesday, March 20

    Warm-Up (1000)
    200 Swim
    200 Pull
    200 as 25 drill/25 swim
    200 as 25 kick/25 swim
    4 x 50 Pull. Set an interval for 15 sec rest.

    Main (1400)
    Lanes 4,5,6: 3 x 100 on 1:40, 1:55, 2:10. Iíll talk to you about what pace you should do.
    Lanes 7,8: 4 x 50 on 1:30, 2:00. These should be at 200 pace, not too slow.
    Lanes 4-6: timed 400
    Lanes 7-8: timed 200

    6 x 50 #1 easy, #2-3 drill/swim, #4-6 medium pace
    8 x 25 #1-4 count strokes, #5-8 streamline off wall, kick 1//3, then swim
    200 Easy swim. Long and strong. Good turns with streamline.


    Cool-Down (300)
    200-300 Pull

  6. #646
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    Re: Betsy's 1 Hr Workouts

    Friday, March 22
    This was a successful workout. Swimmers liked the kicking contest with prizes (caps or luggage tags). Also, pulling with no paddles was particularly good for some. They needed to see how their stroke compares without the help of the paddle.

    Warm-Up (1000)
    200-300 Swim (75 free/25 non-free or drill)
    200-300 (2-3) x 100 Pull. Descend. Rest 10 sec
    100 (25 c.u./25 swim)
    100 (25 4R-4L/25 swim)
    ~Fins on~
    100-200 Kick, choice
    Keep fins on for next part.

    Main (1200)
    100 Kicking contest!
    Assign lanes. 3 x 25 Free kick with board.
    Shift people after each 25 to get fastest in one heat, etc. Then 1 x 25 for heat winners.
    ~Fins off~
    200 (4 x 50 free pull w/o paddles)
    100 (4 x 25 pull, no paddles, count strokes)
    200 (4 x 50 free pull w/o paddles)
    200 Swim, free. Long and strong.
    100 Swim, choice.
    4 x 25 Swim, count strokes, choice.
    200 Swim, choice. Count.

    Cool-Down (100-300)
    (2-6) x 50 drill/swim

  7. #647
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    Re: Betsy's 1 Hr Workouts

    Monday, March 25

    Warm-Up (1000-1200)
    100-200 Swim
    100-200 Pull
    ~Fins okay~
    100 as 2 x (25 free drill/25 back swim)
    100 as 2 x (25 back drill/25 free swim)
    200 (2 x 100 free swim with fins); after 1st 100, get time, rest 15, descend
    ~Fins off~
    200 (2 x 100 free swim); get time after 1st 100, rest 15, descend
    200 (8 x 25 count strokes) #1-4 free, #5-8 non-free. Work on reducing # each 25.


    Main (1400)
    400 as 8 x 50. #1-2 Pull, descend. #3-4 Swim, descend. Repeat. On :55, 1:00, 1:05, 1:15, 1:45
    300 as 4 x 75. Each 75 is 25 swim/25 drill/25 swim. Go on 3rd or 4th touch.
    400 as 4 x 100. #1-2 and #3-4 should be same stroke. Descend. Rest extra 20 after #2.
    On 1:50/1:35; 2:05/1:55; 2:15/2:05; 2:20/2:10 ; 3:15/2:50
    300 Pull (100 without paddles, 100 with paddles, 100 without paddles)


    Cool-Down (100)
    Easy swim

  8. #648
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    Re: Betsy's 1 Hr Workouts

    Wed, Mar 27
    Warm-Up (1400)
    200-300 Swim (75 free/25 non-free or drill)
    Rest of Warm-Up is all FREE
    200-300 (2-3) x 100 Pull. No paddles. Rest 10 sec. Even pace.
    100 (25 c.u./25 swim)
    100 (25 4R-4L/25 swim)
    200 (4 x 50 free pull w/o paddles). Go on 3rd or 4th person.
    100 (4 x 25 pull, no paddles, count strokes). Rest 5-10.
    100 (4 x 25 swim, count strokes). Rest 5-10.
    200 (4 x 50 free swim). Go on 3rd or 4th person.


    Main (1300)
    4 x 25 count strokes, non-free. Can be all 4 one stroke or 2 + 2
    6 x 100 free or odds non-free and evens 50 free on 1:35, 1:50, 2:05, 2:15, 2:50
    6 x 50 as 2 x (3 x 50). Even pace. Regroup after first 3. Good quality.
    On 1:00, 1:10, 1:20, 1:30, 1:45
    200-300 as 50 Kick/50 Swim. Fins ok.


    Cool-Down (100)
    Easy swim

  9. #649
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    Re: Betsy's 1 Hr Workouts

    Friday, Mar 29

    Warm-Up (800-1200)
    200-300 Swim
    200-300 Pull, paddles ok
    100 25 fingertip drag/25 swim
    100 25 catch-up/swim
    100 25 4R-4L/ 25 swim (fly, bk or fr)
    100 25 chg 3 with 3/ 25 swim (bk or fr)
    200 Swim


    Main (1500)
    ~Fins on, except for breaststroke~
    300 (4 x 75). #1-2 Kick 25/Swim 50; #3-4 Swim 50/Kick 25.
    300 (3 x 100) On each, 50 Kick/Pull 50. Keep fins on for pull. No paddles.
    ~Fins off~
    300 (3 x 100) Pull 50/Swim 50. Use paddles on pull.
    450 (6 x 75) #1-2 25 non-free/50 free; #3-4 25 free/25 non-free/25 free; #5-6 50 free/25 non-fr
    150 (3 x 50) Descend. On 1:00, 1:10, 1:20, 1:30, 2:00

    Cool-Down (100)
    4 x 25 choice. Count.

  10. #650
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    Re: Betsy's 1 Hr Workouts

    Monday, Apr 1

    Warm-Up (1100)
    200 Swim
    200 Pull
    200 4 x (25 drill/25 swim); #1 c.u., #2 almost c.u., #3-4 chg 3 w/3, almost c.u.
    100 Swim (slowest lane didnít do this)
    100 Pull (slowest lane didnít do this)
    100 2 x (25 drill/25 swim); 3R-3-3L; roll hips
    100-200 Kick

    Main
    All lanes will start together until the 100s. I set an interval for the 100s.
    On the 50s, I had to modify according to time left. In some lanes, I was able to let each person select the stroke for at least one of the 50s.
    L4 (1600) L5 (1400) L6 (1400) L7 (1050) L8 (800)
    400 free 350 free 350 fr 300 (fr/non/fr) 250 free
    2 x 200 200, 150 200, 150 150 non, 150 choice 150 non
    4 x 100 4 x 100 3 x 100 3 x 100 2 x 100
    8 x 50 6 x 50 6 x 50 5 x 50 4 x 50


    Cool-Down (100)
    Easy swim

  11. #651
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Apr 3
    This workout is adapted from Wendy Neely’s online workouts at usms.org.

    Warm-Up (1300)
    200-300 Swim
    ~Fins on~
    400 (16 x 25) 4 Kick, 4 Catch-up, 4 Swim almost c.u., 4 Kick
    Go on 3rd touch
    ~Fins off~
    200 Pull; count. Keep # of strokes <=18. Paddles ok.
    400 (16 x 25) 4 swim with strong kick, 8 smooth swim, 4 swim w/ strong kick
    Stroke count is <= 18 on all 25s for free or back. On breast or fly <=10 strokes

    Main (1400)
    200 Swim, long and strong, stroke count < =18.
    200-400 (4-8) x 50. Long strong until flags at far end. Sprint into the wall and out to the flags.
    Long and strong rest of the way. Sprinting between flags at far end. Choice.
    200-300 Pull, long and strong. Stroke count <=18 or <=10.
    150-300 (6-12) x 25; (2-4) x (#1-2 smooth; #3 fast)
    ~Fins on~
    100-200 (8 x 25) 4 kick on back; 4 kick with board

    Cool-Down (100)
    Easy swim

  12. #652
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    Re: Betsy's 1 Hr Workouts

    Friday, Apr 5

    Warm-Up (900-1400)
    200-400 75 free/25 catch-up (slo-mo)
    200-300 25 drill/25 swim, choice
    300 Count strokes. (4 x 25) swim; (4 x 25) pull, no paddles; (4 x 25) pull with paddles. Rest 5.
    200-400 (1-2) x 200 Pull

    Main (1200)
    2 x 100 Free on 1:40, 1:55, 2:05, 2:15 Lane 8: Do one of each part.
    ~Rest 20 to regroup~
    2 x 50 choice; same stroke or fly/bk, br/fr on 1:00, 1:05, 1:15, 1:20
    ~Rest 20~
    2 x 100 Free
    ~Continue to rest 20 after each part~
    2 x 50 choice
    2 x 100 Free
    2 x 50 choice
    1 x 100 Free
    1 x 100 non-free, IM, or 25 non/25 free
    50 easy, choice
    50 choice, fast

    Cool-Down (100-200)
    Easy swim

  13. #653
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    Re: Betsy's 1 Hr Workouts

    Yikes, I didn't realize I had been so slack about posting.

    Monday, April 8

    Warm-Up (500-900)
    150-300 Swim, choice
    150-300 as 25 K/ 25 D/ 25 S Fins ok.
    200-300 Pull (100 w/ paddles, 100 without paddles, 100 w/ paddles)

    Main (1300-1600)
    100 (25 swim/50 c.u./25 swim)
    100-200 (25 Kick/25 Swim) Fins ok.
    100-300 Swim, choice.
    400 as 200 pull/200 swim. Continuous.
    300 as 100 drill/100 swim/100 drill. Fins ok.
    200 as 100 swim/100 pull
    100 swim

    Cool-Down (100-300)
    4 x 25 count, choice
    4 x 50 Good turn, streamline push-off

  14. #654
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Apr 10

    Warm-Up (700-1100)
    100-300 Swim
    200-300 as (4-6) x 50 Pull. Go when 3rd person finishes.
    ~Fins ok~
    200-300 as 50 kick/50 swim
    200 (4 x 50 drill). #1 change 3 with 3; #2 almost c.u.; #3 fingertip drag; #4 combine all 3.


    Main (950-1450)
    Specific pace work (650-850)
    Pick a stroke you want to work on for speed for a 50. Stick with this one stroke.
    4 x 25 Sprint. On :35, :40, :45, :50, :55
    2 x 50 same stroke as above on 1:15, 1:30, 1:45.
    100-200 Pull, easy, recovery
    Pick a stroke to work on pacing for 100 (same as before or another stroke)
    2 x 50 descend on :55, 1:00, 1:05, 1:20, 1:40
    2 x 25 same interval as above
    1 x 100 Ė build first 50, sprint 2nd 50.
    100-200 Drill/swim by 25, recovery

    Conditioning
    300-600 (3-6) x 100 Freestyle. On 1:40, 1:55, 2:05, 2:30, 3:00. Rest should be 20 sec


    Cool-Down (100-200)
    Easy swim

  15. #655
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    Re: Betsy's 1 Hr Workouts

    Friday, Apr 12

    Warm-Up (1200)
    200-400 (1-2) x (50 Swim, 50 Fingertip Drag, 50 Swim, 50 Pull)
    ~Fins on~
    200 (4 x 50 Kick). Go on 3rd touch.
    200 (4 x 50) 25 drill/25 swim; choice. Go on 3rd touch.
    200 Drill. 2 x (25 chg 3 with 3 / 25 fingertip drill / 25 almost c.u. / 25 combined drill)
    100 Swim free
    100 Swim choice

    Main (1300)
    600 (3 x 200). #1 Swim, #2 Pull w/o paddles, #3 Pull with paddles
    200 Broken 200: Swim 100 - rest 20 seconds – Swim 100. Get time and subtract 20.

    500 (10 x 50). Pull 2, Kick 2, Swim 2 with fins, Pull 2, Swim 2

    Cool-Down (100-200)
    Easy swim

  16. #656
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    Re: Betsy's 1 Hr Workouts

    Monday, April 15

    Warm-Up (1200)
    200 2 x (50 swim/50 pull)
    200 4 x (25 drill/25 swim), choice
    100 swim, choice
    400 (100 swim/200 pull/100 swim)
    300 (25K/25D/25S). Fins ok.

    Main (1300)
    800 (8 x 100). Do the following two times on 1:40, 1:55, 2:05, 2:20, 2:50
    1 x 100 swim
    1 x 100 pull w/o paddles
    1 x 100 pull w/ paddles
    1 x 100 swim

    300 (4 x 75). 25 free/25 non/25 free

    200 (4 x 50).
    #1 25 drill/25 swim
    #2-3 swim, descend
    #4 easy swim, recovery


    Cool-Down (100-300)
    Easy swim

  17. #657
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    Re: Betsy's 1 Hr Workouts

    Wednesday, April 17

    Warm-Up (800)
    200 swim, free
    200 pull
    200 swim, choice, mix it up
    200 choice, 25 drill/25 swim

    Main (1600)
    6 x 50 Descend 1-3, 4-6. On :50, 1:00, 1:05, 1:15, 1:45. Free.
    If you want to go non-free, do 1-3 free, 4, 6 non-free. Rest during 5.
    3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
    6 x 50 Odds are fast, evens are easy recovery. On 1:00, 1:10, 1:15, 1:30, 2:00. Choice.
    3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
    4 x 50 Descend 1-2, 3-4. Pick your interval.
    2 x 100 Pick your interval.

    Cool-Down (400)
    200 pull
    200 swim

  18. #658
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    Re: Betsy's 1 Hr Workouts

    Friday, April 19

    Warm-Up (400)
    200 Swim
    Explain the workout concept for today. Each lane will create a set of 400 meters.
    It can be swim, kick, pull, drill or any combination. Any equipment is okay. The 400 can be broken into any distances. I will scale each set so all lanes finish together. Think about and talk about it.
    200 Swim, if you have decided on set.

    Main (2000)
    5 sets of 400. This is what the swimmers decided on:
    8 x 50 Kick
    4 x 100 Pull
    4 x 100 (#1 swim, #2 swim with paddles, #3 pull, #4 pull with paddles)
    200 IM (25 drill/25 swim) + (8 x 25)
    400 Swim or 2 x 200 swim

    Cool-Down (100-200)
    As needed and as time permits.

  19. #659
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    Re: Betsy's 1 Hr Workouts

    Monday, Apr 22

    Warm-Up (800-1200)
    300-400 100 swim/50 drill/100 swim/50 drill/100 swim, choice
    300-500 2 x 100 Pull, 1 x 100 Swim, 2 x 100 Pull
    200-300 25 Kick/25 Swim, choice. Fins ok.


    Main (1300)
    The 300, 200, 100 are choice, but they should be the same stroke or combination.
    If you choose 50 back/50 free, then the 200 and 100 should be the same combo.
    300 Swim, long and strong. Stop at 200 and get time.
    200 Swim, long and strong. Stop at 100 and get time. Time for 200 should be faster than
    the first 200 of the 300.
    100 Swim, long and strong. Time should be faster than first 100 of the 200.

    500 as 10 x 50. Odd are d/s. Even are swim. 2 in a row should be the same stroke.
    If you d/s fly, the swim should be fly also. You can change stroke every 2.

    200 as 8 x 25. I’ll time you.


    Cool-Down (200-400)
    100-200 Pull
    100-200 Swim

  20. #660
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    Re: Betsy's 1 Hr Workouts

    Wednesday, April 24

    Warm-Up (1000)
    200 Swim, free
    200 Swim, choice
    200 Pull
    300 50 Kick/50 Swim
    100 drill/swim by 25


    Main (1200-1500)
    (100) 4 x 25 Sprint. Iíll call out times.
    (600) 12 x 50 as 3 sets of 4 x 50. #1 drill/swim, #2 kick 1/3 - Ĺ of each 25, then swim
    #3-4 descend
    (300) 100 pull, 100 swim, 100 pull
    (200) 8 x 25. Use 3 lanes to sprint. Iíll time. Swim back in other 2 lanes.
    (300) If time, 3 x 100 pull or swim


    Cool-Down (100-300)
    100-300 Swim

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