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Thread: Betsy's 1 Hr Workouts

  1. #41
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 9, Meter Pool

    Warm-Up (1200-1300)
    100 Swim
    100 Pull
    200 Swim
    200 Pull
    ~Fins On~
    100 Kick (no board, on side or back)
    100 Drill (8 kicks with 4 armstrokes, back or free)
    100 Swim w/ fins, back or free
    100 Kick w/ brd (not back!)
    100 as 50 drill (one arm opposite breathe), 50 swim
    ~Fins Off~
    100-200 Swim (breast or free, or combination)

    Main (1200-1500)
    10 x 50 as 4 drill/swim, choice; 3 swim, descend; 3 more swim, descend
    2 x 200 Pull. 1st one easy, stretch it out; 2nd one with more effort but still long
    3 x 100 as #1 Pull, #2 Swim, #3 Pull. Choice
    200 Swim, choice
    100 Good effort. Try to predict your time.

    Cool-Down (100)
    4 x 25 Count

  2. #42
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 9, Yard Pool

    Warm-Up (1200)
    200 Swim Free
    100 Drill, 3 right arm only, 3 strokes, 3 left arm, 3 strokes
    100-200 Swim, choice
    ~Fins on~
    200 as 50 Kick w/ board, 50 Swim
    200 as 50 Drill (6 kicks on side, 3 strokes, 6 kicks on other side), 50 Swim
    300 as 25 catch-up/75 swim; 25 almost catch-up/75 swim; 25 count strokes/75 swim
    (The last 100 can be non-free)

    Main (1200)
    For 75s, set interval after 1st 75. Allow for 15-20 sec rest.
    4 x 75 Pull free
    4 x 75 as 25 pull / 50 swim, choice
    4 x 75 as 25 easy/25 fast/25 easy, choice
    2 x 150 as 50 drill/50 pull/50 swim. Rest 20 seconds

    Cool-Down (200-400)
    (4-8) x 50 Alternate 50 count strokes, 50 swim. Rest 10-15.

  3. #43
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    Re: Betsy's 1 Hr Workouts

    Friday, November 13, Meter Pool

    Warm-Up (600)
    (2-3) x 200 as 100 swim, 50 drill (one armed opposite side breathing drill), 50 kick
    Swim first 100 w/o fins, then fins are ok.

    Main Set 1 (2400)
    6 x 100 on 1:50 or 5 x 100 on 2:20 or 3 x 100 on 2:45;
    Go immediately into a 200
    5 x 100 on 1:45, followed by 300 or 4 x 100 on 2:15, followed by 200 or 3 x 100 on 2:40 followed by 200
    4 x 100 on 1:40 followed by 400 or 3 x 100 on 2:10 followed by 200 or 1 x 100 followed by 200

    Set 2 (300)
    4 x 75 as 25 kick, 25 drill, 25 swim

    Cool Down (100)
    100 easy swim

  4. #44
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 16, Meter Pool

    Warm-Up (1000)
    200 Swim
    200 Drill/Swim by 25
    200 Kick
    200 Pull
    8 x 25 Count strokes, max DPS (distance per stroke)

    Main (1500)
    10 x 50 at 400/500 pace on :55, 1:05, 1:15, 1:15, 1:40
    100 breaststroke kick. If you cannot breaststroke kick, kick 50 fly kick on back/50 fly w/ brd.
    4 x 50 back on 1:05, 1:15, 1:20 or 1:30, 1:50
    100 swim or pull, recovery
    2 x 50 breast, rest 10-15 seconds.
    Can do these as breast/free and free/breast
    100 swim or pull, recovery
    6 x 50 choice. Compromise on interval if some doing stroke and some doing free.
    100 easy

    Cool-Down (100-200)
    4 x 25 Count
    100 easy

  5. #45
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    Re: Betsy's 1 Hr Workouts

    Wed, Nov 18, Meter Pool
    This went well. A lot of stroke work, but the 200s added some yardage.

    Warm-Up (1200)
    200-300 Swim, choice
    300 (50 k/ 50 d/ 50 s) x 2
    ~Everyone together, fins okay~
    200 practicing hip rotation, all 25s:
    K on left side, streamline, head down
    K on right side
    Repeat if necessary
    Chg 6. No strokes. Get on side before counting 6 kicks.
    Repeat if necessary.
    Chg 6 w/ 3.
    Swim, overemphasize hip rotation.
    ~Fins off~
    200 practicing pull, 25s and 50s. Extend, elbow up, bend wrist for catch, lead with hand.
    Don’t keep arm straight, don’t lead with elbow. Bent elbow, higher than hand.
    Accelerate through stroke, finish.
    One arm left, one arm right.
    200 Swim, practice CORRECT stroke.


    Main (500-1000)
    5 x 200 (or 150, 100). Alternate 200 swim, 200 pull.


    Cool Down (300)
    6 x 50 25 non-free/25 free

  6. #46
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    Re: Betsy's 1 Hr Workouts

    Friday, Nov 20, Meter Pool
    This workout went well with practicing a small kick. It helped eliminate scissor kicks.

    Warm-Up (1000)
    100-200 75 swim/25 catch-up
    100-200 (25 rt arm only/25 swim/25 left only/25 swim) x 2
    200-300 (4-6) x 50 Kick on 1:00, 1:05-1:10, 1:15, 1:30

    ~Everyone together. Stress importance of strong pull, small kick, breathing correctly.~
    25 Kick on stomach (no brd, no fins) about ½ way; swim back
    25 Pull (no buoy, no kicking) about ½ way; swim back
    Which is easier? Which is faster?
    50 Swim with 2-4 beat kick, just enough to keep feet up.
    100 as 25 swim with hard kick, note time; 25 swim w/ no kick, note time; 2 x 25 swim with strong, fast pull, slight kick, note time
    100 Swim. Stress pull with small kick.


    Main (1200-1600)
    100-200 Swim free. Practice w/ small kick.
    Breaststroke drills:
    100 Breast kick w/ brd
    Fins on. 2 x 25 Breaststroke scull w/ dolphin kick.
    Fins off. 2 x 25 Breastroke swim, modified scull pull, glide. Breathing.
    50-100 Breaststroke swim w/ modified scull pull. Glide.

    500 free as: 25-50-75-100-100-75-50-25. Rest 10-15 seconds after each part. Good pull, short breath, small kick.
    300-600 (6-12) x 50.
    Odds choice on 1:00, 1:10, 1:20, 1:40
    Evens free on :50, 1:00, 1:10, 1:30

  7. #47
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 23, Meter Pool

    Warm-Up (500-1000)
    (10-20) x 50 on 1:00, 1:05, 1:15, 1:20, 1:40. Stop everyone after 20 minutes.
    1-3 easy; 4-6 drill/swim; 7-9 pull; 10-12 descend; 13-15 easy; 16-18 descend; 19-20 easy


    Main (110, 1300, 1600)
    Go through this twice:
    (1) 3 x 100 Strong kick, small kick
    (2) 2 x 100 Pick up kick
    (3) 1 x 100 Fast
    (4) 4 x 50 d/s, recovery

    Intervals: 1:40, 1:55, 2:10 or 2:15, 2:20, 2:45
    50s same interval as above

    Cool-Down (100-200)
    Easy pull or swim.

  8. #48
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 23, Yard Pool

    Warm-Up (700-1000)
    300-500 75 free/25 non-free
    4 x 25 swim w/ big kick get time; swim w/ no kick strong arms; swim w/ 2 beat kick (2)
    2 x 50 practice small kick, strong pull
    4 x 25, count strokes swim
    4 x 25, count strokes pull, no paddles
    100 Swim free keep kick low


    Main (1500-1800)
    6 x 50 All free or #1, #4 non-free
    3 x 100 #1-2 free; #3 can be non-free
    300 Free swim. Get time.
    300* Pull. Compare time. (* faster lanes only)
    3 x 100
    6 x 50

    Intervals:
    :45, :50, :55, 1:00, 1:05
    1:20, 1:30, 1:40, 1:55


    Cool-Down (200)
    Easy swim or pull.

  9. #49
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    Re: Betsy's 1 Hr Workouts

    Thanksgiving Workout, Wednesday Nov 25, Meter Pool
    This workout was originally copied from one Michael Collins had in a magazine. Over the years, I have modified it for my groups. I give each lane a copy decorated with appropriate graphics.

    Hors d’oeuvres (150-300)
    Swim (1-2) x (75, 50, 25). Change strokes.

    Salad (100)
    Swim 100 backstroke or alternate 25 bk/25 fr

    Vegetables (200-300)
    (4-6) x 50. 25 Kick (no board)/ 25 Swim. Fins ok.
    Set interval by adding 20 sec to time for first 50.

    Stuffing (100-300)
    Swim 100-300. Good technique. Choice.

    Turkey and Potatoes (900-1200)
    (6-8) x (100 free, 50 non-free). 50s can 25 non/25 free.
    100s on 1:45, 2:00, 2:15, 2:30
    50s on 1:05, 1:10,1:30, 2:00

    Rolls (100)
    2 x 50 easy, 15 sec rest. Free or back.
    Work on “rolling.”

    Cranberry Sauce (100)
    4 x 25, 20 sec rest. Use buoy. Odds scull feet first on back.
    Evens pull choice.

    Pie (100)
    4 x 25 Sprint. Choice. On :40, :45, :50

    After dinner relaxation (100-300)
    100-300 easy swim or pull.

  10. #50
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    Re: Betsy's 1 Hr Workouts

    Friday, Nov 27, Yard Pool
    This is a workout I did with a friend the day after Thanksgiving. I have a meet in 2 weeks and the 50s were good.

    Warm-Up (1000)
    300 Swim and drill, choice
    300 as 25K/25D/25S
    3 x 100 Pull, descend
    100 Drill

    Main (1200)
    3 x (8 x 50)
    2x50 kick, 1x50 drill, 2x50 pull, 3x50 swim (all one stroke).
    Can change stroke each time through.

    Cool-Down (300)
    100 swim
    100 d/s
    100 count

  11. #51
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 30, Meter Pool
    This is an adaptation of the last workout, 100s instead of 50s.

    Warm-Up (900)
    300 Swim choice
    300 25K/25D/25S
    6 x 50 Pull, descend 1-3, 4-6


    Main (1000-1500)
    (2-3) x (5 x 100)
    *100 drill/swim by 25
    *100 kick
    *100 pull
    *2 x 100 swim, descend
    *One stroke throughout each set; can change stroke each time through.

    Cool-Down (300)
    (2-8) x 50 non-free and swim

  12. #52
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 30, Yard Pool
    Test set tonight. I don't do this often enough. The swimmers felt real good about their progress and I learned a lot. I was expecting 12 swimmers, but 17 were there. It took longer than I wanted to record times. We did not get to anything after the fast 100s.

    Warm-Up (1050-1300)
    300 Swim, choice
    200 Drill/Swim by 25, choice
    4 x 50 Kick on 1:00, 1:10, 1:20
    (2-3) x 100 Pull, descend on 1:25, 1:45, 1:55, 2:15
    (3-6) x 50 Swim, descend 1-3, 4-6


    Main – Test Set (500)
    5 x 100 on approximately 6:00 (3 groups)

    Time Left (100-600)
    2 x 50 Kick, descend
    2 x 50 Pull, descend
    2 x 50 Swim, descend
    Repeat

  13. #53
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    Re: Betsy's 1 Hr Workouts

    Wed, Dec 2, Meter Pool

    Warm-Up (400-800)
    100-200 Swim
    100-200 Kick
    100-200 D/S by 25s
    (2-4) x 50 descend 1-2, 3-4


    Main (1000-1800)
    Time yourself. Check pace. Try to hold same pace per 100.
    Lanes 4,5,6
    400 Swim
    400 Pull
    300 Swim
    300 Pull
    200 Swim
    200 Pull

    Lane 7,8: Skip 400s, start with 300s
    Lane 7,8: ? x (2 x 50 descend) with time left

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

  14. #54
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    Re: Betsy's 1 Hr Workouts

    Friday, Dec 4, Meter Pool
    This is a great workout with all stroke count. Swimmers get surprisingly tired from doing the stroke correctly. Finishing with sprints worked out well.

    Warm-Up (550-1000)
    350-700 (1-2) x (200 Swim, 50 Drill, 100 Kick)
    200-300 Pull


    Main (1300-1500)
    2 x 50 25 Swim w/ fists, 25 regular swim; 1-arm 4 rt/4lft

    4 x 25 Free, count.
    2 x 50 Free, count.
    100 Free
    Repeat above pulling with no paddles, count. (4 x 25, 2 x 50, 100)
    Repeat above swimming, choice, count (4 x 25, 2 x 50, 100)

    (4-8) x 50 Swim. Concentrate on long strokes, dps.

    4 x 25 Sprint. All together. KICK.


    Cool-Down (200)
    Easy pull or swim.

  15. #55
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 7, Yard Pool
    This was a great workout. I found it in the November issue of SwimmingWorld in an article about Bobby Patten. Everyone was very tired, but felt great about the challenge!

    Warm-Up (500-1000)
    300 (50 swim/25 drill) x 4
    300 Pull
    4 x 75 D/S/D #1 c.u. free: #2 3R/3L fly, back or free: #3 FT drag free,
    #4 Chg 3 w/3 back or free
    100 Choice


    Main ( 1200-1800)
    6 sets of (3 x 100)

    3 x 100 on 2:25, 2:15, 2:00, 1:45 or 1:35
    3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
    3 x 100 on 2:20, 2:10, 1:55, 1:40 or 1:30
    3 x 100 on 2:10, 2:00, 1:45, 1:30 or 1:20
    3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
    3 x 100 on 2:05, 1:55, 1:40, 1:25 or 1:15

    Each column has the intervals for one lane. The fastest lane went on 1:35, 1:25, 1:30, 1:20, 1:25, 1:15. The interval dropped 10, went up 5, down 10, up 5, etc.

    Cool-Down
    Easy Swim

  16. #56
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    Re: Betsy's 1 Hr Workouts

    Wed, Dec 9, Meter Pool

    Warm-Up (900)
    300 Swim
    300 Kick
    300 Pull

    Main (1200-1600)
    600 3 x (4 x 50) as 50 d/50 k/50 p/ 50 s
    Some lanes went all free; some went 2 sets non-free and one set free.

    600 Working on distance pace for 400, 800
    2 x 100 Pull, 2 x 100 Swim, 100 P, 100 S

    200-400 ? x (4 x 25) Easy, build, easy, fast on :40, :45, :50, :55

    Cool-Down (100-300)
    Easy swim

  17. #57
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    Re: Betsy's 1 Hr Workouts

    Mon, Dec 14, Meter Pool

    Warm-Up (500-900)
    100 Easy swim
    4 x 50 Swim. Count strokes. First two are free; other 2 are choice. Rest 10-15.
    4 x 50 Pull (no paddles). Same as above. Compare number of strokes.
    100 Swim, choice.
    2 x 100 Pull, choice
    100 Swim


    Main (1050-1650)
    1. Think about your 800/1500 pace:
    4 x 50 on :50, 1:00, 1:10, 1:20, 1:30
    2 x 100 on 1:40, 1:50, 2:05 or 2:10, 2:15, 2:30
    1 x 200
    2. 50 Easy, recovery
    3. Think about your 200-400 pace:
    2 x 50
    1 x 100
    4. 50 Easy, recovery
    5. Think about your 100 pace:
    2 x 25 on :35, :40, :45, :50
    1 x 50
    6. 50 Easy, recovery
    7. Repeat #1, #3, or #5 (depending on time)

    Cool-Down (100-200)
    Easy swim

  18. #58
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 14, Yard Pool
    The emphasis is on distance per stroke (DPS), taking as few strokes as possible.

    WARM-UP (800)
    200 Swim
    200 Drill (4 x 50 chg 6, chg 6 w/ 3, chg 3, chg 3 w/3)
    4 x 50 Kick on 1:00, 1:05, 1:10, 1:15
    200 Pull. Long stroke


    MAIN (1100)
    Free
    150 (25-50-75 Count strokes, maintain DPS)
    200 (2 x 100 Descend but maintain DPS)
    150 (25-50-75 Count strokes, Pull)
    200 (2 x 100 Descend, DPS)

    Choice
    100 (25-50-25 Count, DPS)
    100 (2 x 50 Descend, DPS)
    100 Pull (50 if breaststroke or fly)
    100 Kick

    MAIN #2 (300-600)
    (6-12) x 50 2 Kick, 2 Pull, 2 Swim (Swim are 25 “perfect stroke”/25 sprint)
    Repeat

    COOL-DOWN (100-300)
    Easy Swim

  19. #59
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    Re: Betsy's 1 Hr Workouts

    Tuesday, Dec 15, Meter Pool

    WARM-UP (700-900)
    200-300 Swim.
    200 Pull Free.
    100 Pull 25 choice/25 free.
    100-200 (2-4) x 50 as 25 D / 25 S (Catch-up, 3R/3L)
    100 Swim

    MAIN (1300-1600)
    100 25 D/25 S Free (FT drag, reach)
    200 Swim. 75 Free/25 Non-free
    300 3 x 100 Free on interval with 15 sec rest
    400 2 x 200 Pull, Descend. On ______
    300 6 x 50 (1-3 choice, 4-6 free) on :50/1:00, :55/1:05, 1:05/1:15, 1:10/1:20, 1:30/1:45
    200 4 x 25. 2 x 50 Count strokes. Choice.
    100 Swim. Choice. State time before swimming.


    COOL-DOWN (100-300)
    Easy Swim.

  20. #60
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    Re: Betsy's 1 Hr Workouts

    Wed, Dec 16, Meter Pool

    Warm-Up (600)
    100 Swim, free
    100 Drill/Swim by 25 (Catch-up)
    100 Swim, choice
    100 Drill/Swim by 25 (3R/3L) Free, back, or fly
    200 Pull

    Main #1
    15 minute swim for distance.
    I helped count and will figure average per 100.

    Main #2 (600-900)
    (4-6) x 50 Kick on 1:05, 1:15, 1:25, 1:30, 1:45
    (4-6) x 50 Pull on :55, 1:05, 1:15, 1:20, 1:30
    (4-6) x 50 Swim on :55, 1:05, 1:15, 1:20, 1:30


    Cool-Down
    Easy swim

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