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Thread: Betsy's 1 Hr Workouts

  1. #821
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    Re: Betsy's 1 Hr Workouts

    Saturday, July 5
    No coach on deck, but a group gets together informally for a workout. I don’t usually
    go early enough for them. I had this workout for me, but seven of us did it together.

    Warm-Up (800)
    200-300 Swim (75 free/25 choice)
    200 IM (25 drill/25 swim). Substitute free where needed
    200-300 (4-6) x 50. Odds d/s. Evens swim.

    Main (1500)
    5 x 100 Pull
    4 x 100 Swim, steady pace
    3 x 100 Pull, descend
    2 x 100 Swim, descend
    100 Swim, good effort

    Cool-Down (200)
    4x 25
    2 x 50

  2. #822
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    Re: Betsy's 1 Hr Workouts

    Monday, July 7

    Warm-Up (800-1000)
    200-300 (75 free/25 choice)
    200 (25 drill/25 swim) choice.
    200 Pull (75 free/25 choice)
    200-300 (4-6) x 50 Do 2 x 50 pull, then 2 x 50 swim, …

    Main (1600)
    100 (2 x 50) same stroke, descend. Interval for 15 seconds rest.
    100 (2 x 50) I’ll time you on 50 (same stroke as above), followed by 50 easy.
    200 Pull, build. (Start easy, gradually increase effort and speed.)
    200 Kick, choice.
    200 Swim, choice, moderate.
    100 (2 x 50) same stroke, descend. Interval for 15 seconds rest.
    100 (2 x 50) I’ll time you on 50 (same stroke as above), followed by 50 easy.
    200 as 50 Kick/50 Swim, choice.
    200 Swim
    200 Pull

    Cool-Down (100)
    4 x 25

  3. #823
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    Re: Betsy's 1 Hr Workouts

    Wednesday, July 9

    Warm-Up (1000)
    600 as 200 Swim / 100 Pull / 100 Swim / 200 Pull
    ~fins on~
    50 backstroke kick on side. Change side at turn. I should see your hip.
    50 backstroke, change 6 with 3 strokes
    50 backstroke swim, exaggerate roll
    ~fins off~
    50 backstroke swim, exaggerate roll
    200 free or back or mixed. Concentrate on good turn with good streamline.
    No stroke before the flags!


    Main (1600)
    50 2 x 25. I’ll start all lanes together and time you.
    200 Swim, choice. Moderate. Predict your time.
    ~Rest 30-60 seconds~
    200 Swim, choice. This one should hurt a little (last 200 today). Predict time.
    ~Rest 30~
    200 (4 x 50). #1 swim easy, #2 drill/swim, #3 drill/swim, #4 swim
    300 (3 x 100) Kick. #1 with board, fly or free or mixture , #2 back or fly on back,
    #3 breaststroke with board or fly, free or back. Go on 4th or R15
    300 (4 x 75 pull), #1 with paddles, #2 no paddles, leave paddles at other end,
    #3 no paddles, #4 with paddles. Go on 4th or R15.
    50 2 x 25 again. I’ll time.
    300 (3 x 100). One stroke or IM. Decide on interval for 20 sec rest.


    Cool-Down (100)
    2 x 50 easy

  4. #824
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    Re: Betsy's 1 Hr Workouts

    Friday, July 11

    Warm-Up (1000)
    300 Swim (100 free/50 choice) x 2
    300 with ~fins on~
    50 free kick on side. Change side at turn. I should see your hip. Face in water.
    50 free, change 6 with 3 strokes
    50 free swim, exaggerate roll
    50 backstroke kick on side. Change side at turn. I should see your hip. Face out of water.
    50 backstroke, change 6 with 3 strokes
    50 backstroke swim, exaggerate roll
    100 with ~fins off~
    50 backstroke swim, exaggerate roll
    50 free swim, exaggerate roll
    300 build
    2 x 25 build to fast finish
    2 x 50 same stroke, descend, rest 10.
    2 x 50 same stroke for both, descend, rest 10
    2 x 25 easy


    Main (1500)
    50 2 x 25. I’ll start all lanes together and time you.
    200 Swim, choice. Moderate. Predict your time.
    300 (4 x 75 pull), #1 with paddles, #2 no paddles, leave paddles at other end,
    #3 no paddles, #4 with paddles. Go on 4th or R15.
    50 2 x 25 again. I’ll time.
    300 (3 x 100). One stroke or IM. Decide on interval for 20 sec rest.
    ~Rest 45-60~
    100 Swim, choice. Predict your time.
    250 Swim. Rest 10 after each part. Choice. 100-75-50-25
    250 (5 x 50) Swim, kick, pull or drill/swim. Choice. Go on 3rd or 4th .


    Cool-Down (200)
    Easy swim

  5. #825
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    Re: Betsy's 1 Hr Workouts

    Monday, July 14
    This was a good one!

    Warm-Up (1200)
    100-200 Swim
    100-200 Pull
    200-300 Drill/Swim by 25 (no fins), choice
    200-300 Kick/Swim by 50, choice, fins okay
    200 2 x (2 x 50). Swim 2 x 50, rest 10 between. Rest 20-30 and repeat.

    Main (1500)
    500 as 5 x 100 freestyle on 1:50 (1:35), 2:00 (1:45), 2:10 (1:55), 2:20 (2:10), 3:00 (2:45)
    How many can you do on interval, keeping time under (time).
    200 Pull
    600 as 3 x (4 x 50). 1st and 3rd interval set for non-free. 1:00, 1:10, 1:20, 1:30, 1:50.
    2nd interval set for free. ::50, 1:00, 1:10, 1:20, 1:40.

    100-200 Swim or kick with fins

    Cool-Down (100)
    4 x 25, good stroke, good streamline off walls

  6. #826
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    Re: Betsy's 1 Hr Workouts

    Wednesday, July 16

    Warm-Up (600-1100)
    100-200 Swim choice
    300-600 (2-4) x (100 Swim/50 Kick)
    200-300 (4-6) x 50 Pull. Odds w/ paddles; evens w/o paddles. Rest 10-15

    Main (1500)
    400 (200 Swim free / 50 swim non-free / 100 swim free /50 swim non-free). No stopping.
    300 Pull (150-100-50) on: 2:30 2:55 3:10 3:15 4:15
    1:40 1:55 2:05 2:20 2:45
    :50 1:00 1:05 1:15 1:30
    200 (50 drill/50 swim). Choice. Fins ok.
    200 Pick one stroke for (2 x 50 and 1 x 100). Fast.
    2 x 50 on 1:30, 1:45, 2:00. Rest 30. Then100.
    200 (100 easy pull, 100 easy swim)
    200 Swim or pull, choice stroke. Good effort.


    Cool-Down (100)
    4 x 25. Think about streamline off the wall.

  7. #827
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    Re: Betsy's 1 Hr Workouts

    Friday, July 18

    Warm-Up (1000)
    300 Swim, choice. I’ll stop everyone together.
    150 Free style drills
    50 With paddles, no buoy. One-arm free; chg arms at 25. Feel the catch and the pull.
    50 Swim with paddles.
    50 Swim without paddles.
    100 Fly drills
    2 x 25 (fly at least ˝ way) swim, think “no kick”
    2 x 25 with fins, swim, think “no kick”
    200 Kick, choice
    150 Free swim with paddles
    100 IM (sub free if needed)

    Main (1600)
    100 (2 x 50) freestyle. 1st breathe on right; 2nd breathe on left. Go on 4th.
    100 (2 x 50) Pull free, no paddles. Use hips to enter with force and extend. Go on 4th.
    100 Free swim, almost catch-up. Use hips.
    100 (2 x 50) backstroke. Think “change 2”. Move hips! Go on 4th.
    100 (50 pull backstroke/50 pull free). No paddles.
    100 (50 pull backstroke/50 pull free). With paddles.
    3 x 100 free on interval for 15 sec rest
    2 x 100 IM. Can be free/back/breast/free. Add 15 to interval.
    3 x 100 Pull free. Same interval as free swim.
    8 x 25 (odds easy; evens fast). Rest 10-15. I will try to time some of these.

    Cool-Down (200)
    Easy Swim

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