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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

  8. #828
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    Re: Betsy's 1 Hr Workouts

    Monday, July 21

    Warm-Up (1000)
    200 Swim
    200 Pull
    ~Fins on~
    300 (25 drill/25 swim)
    300 (50 Kick/50 Swim)


    Main (1500)
    Pick a stroke for 4 of the ten 50’s
    500 as 10 x 50 ( #1, #4, #7, #10 are the same stroke, time yourself). Rest 15 sec.
    400 as 4 x 100 (#1, #3 choice; #2, #4 one stroke)
    300 as 6 x 50 (Odd free, even choice). Rest 15.
    200 as 2 x 100 choice
    100 easy


    Cool-Down (100-300)
    (25 K/25 D/ 25 S) Repeat

  9. #829
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    Re: Betsy's 1 Hr Workouts

    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 ˝ , Swim 12 ˝
    100 as (4 x 25) #1-2 Sprint 12 ˝ , easy 12 ˝ ; #3-4 Perfect 12 ˝, sprint 12 ˝ ; 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

  10. #830
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    Re: Betsy's 1 Hr Workouts

    Friday, July 25

    Warm-Up (1200)
    200 Swim (50 free/25 back/50 free/25 breast/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.

  11. #831
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    Re: Betsy's 1 Hr Workouts

    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

  12. #832
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    Re: Betsy's 1 Hr Workouts

    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 breast 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

  13. #833
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    Re: Betsy's 1 Hr Workouts

    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

  14. #834
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    Re: Betsy's 1 Hr Workouts

    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.

  15. #835
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    Re: Betsy's 1 Hr Workouts

    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

  16. #836
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    Re: Betsy's 1 Hr Workouts

    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

  17. #837
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    Re: Betsy's 1 Hr Workouts

    Monday, Aug 11

    Warm-Up (1000)
    Meet warm-up, no toys.
    200 Swim free
    100 back; mix drill and swim
    100 50 breast/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 ˝ , Swim 12 ˝ ; #3,4 Pull 12 ˝ let feet drag, swim 12 ˝

    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

  18. #838
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    Re: Betsy's 1 Hr Workouts

    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.

  19. #839
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Aug 20

    Warm-Up (1000)
    200-300 Swim, choice
    200-300 Pull. 75 free/25 back
    200-300 Kick. Choice
    100 Swim, choice

    Main (1600)
    400 Swim, free. Stop after each 100 just long enough to check your time (approx. 5 sec).
    400 (2 x 200). First one free at the same pace as 400. Second one can be free or choice.
    400 (4 x 100). #1, 2 are free. #3,4 are choice.
    400 (8 x 50). #1-4 are free, #5-8 are choice.


    Cool-Down (100-200)
    Easy swim

  20. #840
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    Re: Betsy's 1 Hr Workouts

    Friday, Aug 22

    Warm-Up (800)
    200 Swim
    200 25 swim/25 c.u.
    100 2 x 50. Count strokes. Rest 15 sec. after each 50.
    300 50 kick/50 swim

    Main (1600)
    600 (4 x 150). #1 Free: 50 swim/50 3R,3L / 50 swim; #2 Repeat back or free
    #3 Free: swim/ chg 3 / swim; #4 Repeat back or free

    500 (5 x 100) Pull on 1:30, 1:50, 2:00, 2:15, 2:45

    400 ( 75 free / 25 non-free)

    300 ( 6 x 50) Pull. No paddles. Count strokes.

    200 ( 2 x 100) Choice. Descend.

    100 (2 x 50) choice.


    Cool-Down (200)
    100 IM
    100 choice

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