Betsy's 1 Hr Workouts

[Betsy]

Wednesday, June 9, Meter Pool
This workout was very successful. Swimmers couldn't believe they had gone 16 x 100 because there was specific instruction for each set.

Warm-Up (800-1000)
200-300 Swim
200 Kick
200-300 Pull
200 as 25 Drill/25 Swim, choice

Main (1600)
4 x 100 aerobic, not out of breath
~rest 20-30 between sets~
4 x 100 at aerobic threshold; faster than 1st set, not all out
4 x 100 pull, aerobic threshold
2 x (2 x 100). Descend 2, descend 2. Should get tired on 2nd 100.



Cool-Down (400)
300 as 25K/25D/25S
100 easy swim

[Betsy]

Warm-Up (800-1100)
200-300 Swim
300-400 as (6-8) x 50 Pull, free. Concentrate on technique.
200-300 (25 3R/3L, 25 swim), back or free. Fins ok.
100 Kick on back

Main 1 Backstroke and Freestyle (500)
50 Kick back on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 backstroke pull. Roll!
50 backstroke swim

50 Kick free on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 free pull. Roll!
50 free swim

Main 2 (800-1200)
2 x 50, 1 x 100
4 x 50, 1 x 200
4 x 50, 1 x 200, pull
2 x 50, 1 x 100

Cool-Down
Easy 200 swim

[Betsy]

Friday, June 11, Meter Pool
This is an adaptation of the workout the evening group did on Monday.

Warm-Up (700-900)
200-300 Swim
300 (25 K/25D/25S), choice
200-300 Pull

Main (1600)
300 as 6 x 50 (25 3R-3L/25 swim). Interval for 10-15 sec rest.
100 w/ good stroke, not all out (choice)
300 as 3 x 100 Pull, descend
100 w/ good stroke, not all out (choice)
300 as 50 c.u./100 swim/50 ¾ c.u./100 swim
100 w/ good stroke, not all out (choice)
300 as 3 x 100 steady pace
100 w/ good stroke, faster than other 100s (choice)

Cool-Down (400)
200 Kick
200 Swim

[Betsy]

Monday, June 14, Meter Pool

Warm-Up (400-700)
200-400 Swim
200-300 Pull

Main 1 (600)
100 Kick (2 x 25 back on side; 2 x 25 free on side)
100 Kick (50 free or fly w/ brd; 50 back w/ arms extended)
100 Pull (50 free – roll; 50 back), no paddles
100 chg 6 w/ 3 strokes (50 back, 50 free)
4 x 50 Swim (#1, 2 back or free/back; #3,4 free)

Main 2 (600)
2 x ( 4 x 25, 2 x 50, 1 x 100). First time back or free, second time free)
Go when 4th person touches.

Main 3 (300-400)
100-150 Kick. (Breast – 100, Free – 150)
~Fins on~
50 breast pull w/ body dolphin, Do no bend knees!
50 breast pull w/ free kick – “fast hands.”
~Fins off~
100-150 (2 x 50 breaststroke or 3 x 50 free)

Cool-Down (100-500)
200 swim as 75 free/25 non
200 pull as 75 free/25 choice
100 swim, choice

[Betsy]

Monday, June 14, Meter Pool

Warm-Up (400-700)
200-400 Swim
200-300 Pull

Main 1 (600)
100 Kick (2 x 25 back on side; 2 x 25 free on side)
100 Kick (50 free or fly w/ brd; 50 back w/ arms extended)
100 Pull (50 free – roll; 50 back), no paddles
100 chg 6 w/ 3 strokes (50 back, 50 free)
4 x 50 Swim (#1, 2 back or free/back; #3,4 free)

Main 2 (600)
2 x ( 4 x 25, 2 x 50, 1 x 100). First time back or free, second time free)
Go when 4th person touches.

Main 3 (300-400)
100-150 Kick. (Breast – 100, Free – 150)
~Fins on~
50 breast pull w/ body dolphin, Do no bend knees!
50 breast pull w/ free kick – “fast hands.”
~Fins off~
100-150 (2 x 50 breaststroke or 3 x 50 free)

Cool-Down (100-500)
200 swim as 75 free/25 non
200 pull as 75 free/25 choice
100 swim, choice

[Betsy]

Monday, June 14, Yard Pool

Warm-Up (900-1200)
200 Swim, free
100 Pull, free
100 Kick, free
100 Kick, back
100 Pull, all back or mix back and free
100-200 Swim, all back, or mix back and free
50-100 Kick, breast
50-100 with fins. Pull breast with body dolphin, pull breast with free kick.
100-200 Swim. All breast or mix breast and free

Main (1500)
3 x 100 Swim free with fins
3 x 100 Pull free w/o paddles
3 x 100 Swim free
3 x 100 Pull free w/ paddles
3 x 100 Swim free

Cool-Down (100-400)
(2-8) x 50. Alternate d/s and swim.

[Betsy]

Wednesday, June 16, Meter Pool

Warm-Up (600-1000)
200-300 Swim
100-200 (25K/25D). Kick on side. Drill is Change 3 (3 kicks on side). Fins ok.
100-200 (25D/25S). Drill is Change 3 w/ 3 strokes. No fins.
(4-6) x 50 Swim. Descend 1-2, 3-4, 5-6

Main Lanes 4-6 (1500)
5 x 100 Swim
4 x 100 Pull w/ paddles
3 x 100 Swim
2 x 100 Pull w/o paddles
1 x 100 Swim

Main Lanes 7-8 (1050)
4 x 75 Swim (25 free/25 non-free/25 free)
4 x 75 Pull with paddles
3 x 75 Swim (25 non-free/25 free/25 non-free)
1 x 25 Easy Swim
2 x 75 Pull w/o paddles
1 x 50 Swim.

Cool-Down
Easy Swim

[Betsy]

Wednesday, June 16, Yard Pool /Friday, June 18, Meter Pool
I wrote the workout for Wed night in the yard pool, but lightening closed the pool so I used the workout for
Friday morning.

Warm-Up (1000-1100)
300-400 Swim
~Fins OK~
100 Kick on side (50 Bk/50 Fr)
100 One-arm. 25 Rt only/25 Lft only. Count strokes
~Fins Off~
100 (25 catch-up/25 swim/25 almost c.u./25 swim)
(4-8) x 50, choice (:55, 1:00, 1:10, 1:20)


Main (1600)
~Fins ok~ Kicks are free w/ brd or backstroke.
4 x 100 25K/75S, 25S/25K/50S, 50S/25K/25S, 75S/25K. Kick changes each time.

~Fins off~
4 x 200. No paddles. 50S/150P, 50P/50S/100P, 100P/50S/50P, 150P/50S.

4 x 50. Choice. Descend 1-2, 3-4

4 x 25 Count strokes.
1 x 100. Pair off and count for each other.


Cool-Down (200)
2 x 25 Fast. Rest 10 seconds.
6 x 25 Easy.

[Betsy]

Monday, June 21, Meter Pool

Warm-Up (600-1000)
•400 Swim (75 free/25 choice) Lane 8: 200 Swim (75 free/25 choice)

•600 as 3 x (4 x 50) Lane 8: 2 x (4 x 50)
In each set of 4: #1 is pull, #2 is kick, #3 is drill/swim, #4 is swim.
First set of 4 is non-free for everyone. The other 2 sets are choice.

Main #1 – freestyle (300-600)
Lanes 4-5
200 Swim, 2nd 100 faster than 1st
200 Pull
200 Swim

Lanes 6-8
100 Swim, 2nd 50 faster than 1st
100 Pull
100 Swim

Main #2 (400-600) #1 fins ok.
25 1-arm opp breathe/25 swim OR 25 fly/25 free
No fins on #2-4
#2 25 4R-4L/ 25 swim OR #2 25 back/25 free
#3 glide 2 OR #3 25 breast/25 free
#4 100 free OR 100 IM

Ln 4: 2 x 100 swim
Ln 5: 1 x 100 swim
Ln 6: 1 x 100 swim


Main #3 (150-300)
(2-4) x (3 x 25) 25 count, 25 build, 25 sprint

Cool-Down (100-300)
Easy swim

[Betsy]

Monday, June 21, Yard Pool

Warm-Up (1000)
200 Swim, free
200 Pull, free
200 Kick, free (100 on side, 100 w/ brd)
100 (with fins). 50 one arm, opp br / 50 swim
100 Swim (fins optional) 25 back / 25 free
200 Swim, choice


Main 1 (1400-1600)
3 x 50 Swim, free, glide 2
3 x 50 Pull, free, descend
2 x 50 Pull, free, fast
4 x 50 Drill/Swim (2 catch-up,2 ¾ catch-up)
6 x 50 Pull
8 x 50 Swim, odd choice, even free. Hold pace on evens.
(2-6) x 50, choice. Descend in groups of 2.

Main 2 (100-200)
Swim 100 or 200 at moderate pace, good stroke, choice

Cool-Down (100-200)
(4-8) x 25

[Betsy]

Wednesday, June 23, Meter Pool

Warm-Up (900)
100 Swim
200 Pull
100 Swim
200 as 2 x (25 K on side, chg 6, chg 6 w/ 3, swim)
100 as 2 x (25 catch-up, 25 swim)
200 Swim

Lanes 4-6
Main (1600)
400 Swim, get your time
200 Pull
200 Swim, should be ½ time of 400
4 x 100 Odd kick, even swim (w/ fins)
8 x 50 as 2 x (#1 non-free or 3R/3L, #2-4 descend)

Lanes 7-8
Main (1000-1200)
200 Swim, non-free
200 Pull, free
100 Swim, different stroke than 200
3 x 100 Odd kick, even swim
(4-8) x 50 as (1-2) x (#1 D/S, #2-4 descend)

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

[Betsy]

Wednesday, June 23, Yard Pool

Warm-Up (1000)
200-300 Swim
4 x 25 Swim, count. Rest 5-10.
4 x 25 Pull, count. Rest 5-10.
200 Pull. Long stroke.
200 Swim. Free, back, or combination. Streamline/kick off walls. No stroke before flags.
100 IM.

Main (1600)
4 x 100 #1 2 x (25 catch-up/25 swim) #2 Swim #3 Glide 2 #4 Swim
4 x 100 Pull #1-2 Long, #3-4 Faster
4 x 100 #1 2 x (25 3R/3L, 25 swim) #2 Swim #3 same as 1 #4 Swim
4 x 100 Swim

Cool-Down (200)
4 x 50 Easy

[Betsy]

Friday, June 25, Meter Pool
I was out of town (swim meet in Vermont). I didn't have a substitute coach so left this workout. I printed out a copy for each lane.

Warm-Up (500-700)
200-300 Swim
200-300 Pull
100 Drill/Swim by 25


Main (2100)
Lanes 4-6
6 x 100 Swim
5 x 100 Pull
4 x 100 Swim
6 x 50 Drill/Swim
200 Swim
100 Fast swim

Lanes 7-8 (1000)
4 x 100 Swim
3 x 100 Pull
4 x 50 Drill/Swim
100 Fast swim

Cool-Down (100-200)
4 x 25 easy
2 x 50 easy

[Betsy]

Monday, June 28, Meter Pool

Warm-Up (1000)
200 Swim
200 Fins. 2 x (50 chg 6/50 chg 6 with 3). #1 free, #2 free or back
Fins Off.
4 x 25 Swim down center line, hand never crosses line.
4 x 25 Swim on center line, count strokes
4 x 25 #1-2 catch-up and count strokes. #3-4 almost catch-up and count
4 x 25 #1-2 breast pull with dolphin kick, #3-4 breast pull w/ free kick
200 Swim. Alternate 25 breast/25 free or 75 free/25 breast

Main 1 (1100)
Fins On
2 x 25 One arm fly, 4R-4L. As hand enters, head and chest go down, hips are up.
2 x 25 butter/flutter. (Swim as far as you can fly, switch to free. Min of 3 strokes fly).
2 x 25 fly kick with board
2 x 25 fly with underwater recovery
2 x 50 butter/flutter
Fins Off
4 x 50 free. Descend 1-2, 3-4
4 x 100. Descend 1-2 choice. Descend 3-4 free.
4 x 50 Choice. Descend 1-2, 3-4.

Cool-Down
Easy swim.

[Betsy]

Monday, June 28, Yard Pool

Warm-Up (1000)
100-200 Swim
~Fins On~
2 x 25 Kick fly with board
2 x 25 4R/4L. As hand enters, chest and head go down, butt goes up.
2 x 25 Butter/Flutter.
200 as 2 x (50 chg 6/50 chg 6 with 3)
~Fins Off~
4 x 25 Swim on line; hand doesn’t “touch” line
4 x 25 (#1 catch-up, #2 catch-up and count strokes, #3 almost c.u., #4 almost c.u. and count)
50 Pull, no paddles, count.
100-200 Swim free. Think about your stroke.


Main (1400-2000)
700 Pace. Swim free: (50 glide2-100 glide2-200 glide2-200-100-50).
700 Pace. Pull free: (no paddles 50-100-200, paddles 200-100-50)
~Fins On~
100 Back as (25 chg 6 / 25 chg 6 with 3/ 25 chg 3/25 swim)
(2-4) x 50 as (1-2) x (50 back, 25 back/25 free)
(1-2) x 50 Kick back, streamline with arms extended.
~Fins Off~
? x 50 Choice. Descend in groups of 2.

[Betsy]

Wednesday, June 30, Meter Pool
Surprisingly, several swimmers mentioned how much they liked doing 75s for a change. They thought the workout went quickly.

Warm-Up (600-1300)
100-300 Swim
200-300 Kick
100-300 Pull
(4-8) x 50 (1-2) x (bk/fr, free, br/free, free)

Main (1500)
~Fins On~
4 x 75 #1 Back (25 chg 6/25 chg6 with 3/25 swim), #2 Same, free, #3-#4 Bk, Fr, or Fly. If Fly (3R-3L/3R-3L/Swim)
4 x 75 25K/25D/25S, choice
~Fins Off~
4 x 75 25 free/25 choice/25 free
4 x 75 Pull
4 x 75 Free

[Betsy]

Wednesday, June 30, Yard Pool

Warm-Up (800-1300)
200-400 Swim (stop after 5 min)
~Fins On~
200 free as (50 K on side/50 chg 6/50 chg 6 with 3/50 swim)
100 back as (50 Kick on back w/ arms extended/50 Kick past flags, then swim)
~Fins Off~
200-400 Pull
100-200 Swim

Main 1 (800)
200 free, build. Each 50 should get faster.
100 choice. Time yourself.
200 pull.
100 choice. Time yourself.
200 choice, easy

Main 2 (500)
10 x 50
#1 free c.u./swim, #2 free 3R-3L/swim, #3 free swim
#4 (fr, bk, or fly) 3R-3L/swim, #5 choice drill/choice swim, #6 choice
#7-#10 Choice swim

Cool-Down (100-400)
4 x 25 count
4 x 50
1 x 100

[Betsy]

Friday, July 2, Meter Pool

Warm-Up (1000)
300 as 25 catch-up/75 swim – free

200 as 50 catch-up with stick*/50 swim – free
*For catch-up with stick, I have 16 in dowels with rubber bands on the end. They have to hold the stick when doing catch-up - it makes sure that they hold the hand on the surface. The rubber bands are to remind them to grab the stick on the end to avoid a cross-over stroke.

~Fins optional. Paddles for everyone, loose finger strap only. ~
100 as 25 right arm only, 25 left arm only, 50 3R-3L with paddles!
100 Swim free w/ paddles.

~Fins off. Get a buoy. Keep paddles~
4 x 50 Pull. Good form. On :55, 1:00, 1:05, 1:10, 1:30

~Paddles off.~
100 Swim – free

Main (950-1350)
4 x 50 choice on 1:00, 1:10, 1:15, 1:20, 1:45
(2-4) x 100 free on 1:35-1:40, 1:45-1:50, 2:00, 2:10, 2:45
3 x 50 choice
(2-3) x 100 free
2 x 50 choice
(1-2) x 100 free

Cool-Down (100-400)
Pull. Easy, good stroke)

[Betsy]

Wednesday, July 7, Meter Pool

Warm-Up (1000)
100 Swim free. Rest 10-15 sec.
200 Swim, 50 choice/50 free
300 Pull (Lane 8, 200)
400 as 50K/50S with fins (Lane 8, 300)

Main (1400-1900)
5 x 100 Swim. Good pace. (Lane 8, 4 x 100)
5 x 100 Pull (Lane 8, 4 x 100)
8 x 50 as #1-4 Drill/Swim, 5-6 swim descend, 7-8 swim descend (Lane 8, skip d/s)
4 x 75 25 free/25 non-free/25 free. Rest 15 sec. (Lane 8 2 x 75)
8 x 25 as #1-4 sprint, #5-8 easy

Cool-Down (100)
100 easy swim

[Betsy]

Wednesday, July 7, Yard Pool

Warm-Up (900)
300 as: 4 x 75 (25 free/25 catch-up/25 free), rest 10-15 after each 75.
600 as: 8 x 75 (3 x 75 pull/2 x 75 swim/3 x 75 pull) 15 sec rest

Main (1800)
10 x 50 as: #1-4 drill/swim (#1-2 fingertip drag/swim, #2 4R-4L/swim, #5-7, #8-10 descend)
200 swim, increase effort on 2nd 100
4 x 100 swim on interval with 15 sec rest
100 swim, easy
3 x 100 swim, more effort that previous set
100 pull, easy
200 swim, negative split. Stop at 100 to get time.


Cool-Down (400)
~Fins on~
200-400 as: 50 kick/50 swim, continuous