Betsy's 1 Hr Workouts

[Betsy]

Friday, April 26
A few are going to Indianapolis and a few are going to State Senior Games. I modified the workout for
them, but I can't get the format right here.

Warm-Up (1000)
(300) Freestyle. 100 swim/ 100 3R-3-3L (one arm)/ 100 swim
(200) Choice. 100 swim/50 drill/50 swim
(200-400) Pull. 2 x 200 or 2 x 100. Rest 10-15.
(100) 2 x (25 non-free/25 free)

Main (1500)
(400) 2 x broken 200:
1 x 50 count strokes on :50, 1:00, 1:05, 1:10, 1:45
1 x 50 long and strong on same interval
1 x 100. Rest 20-30 and regroup if necessary before repeating.
(200) 1 x 200 try to hold pace of 100 above
~fins okay~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.
~fins off – repeat above~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.

(100) 2 x 50 descend


Cool-Down (100-200)
Easy swim.

[Betsy]

Monday, April29
This is a workout I adapted from Coach Charlie Tupitza of Warrenton.

Warm Up (700)
300 (75 swim/25 drill)
200 pull
200 kick

Main (1500)
(450) 2 x (2 x 50 Free , 1 x 25 kick under water (at least ½ way), 2 x 50 Choice )
(500) 5 x 100 on interval for 15 sec rest
(250) build
(300) 125 swim, 25 easy pull (no buoy, let feet drag) , 125 swim, 25 easy swim

Cool Down (100-300)
Easy Swim

Those going to meet…
1. Do all of warm-up (700)
2. Do 1 of the first set of Main. (225) + easy 25.
3. Move to lane 8.
4. 3-4 at a time, 10 sec apart – I will time you on 2 x 25, 4 x 50, 2 x 25. (300)
5. Cool-Down

[Betsy]

Wednesday, May 1
Pool closed today. I got a call at 7 am that they would be closed until noon due to "an accident".

Friday, May 3

Warm-Up (1000)
100- 200 Swim
300 (50 kick/50 swim). Fins ok.
300-500 (6-10) x 50. 25 drill/25 swim


Main (1500)
500 150 free/50 non-free/150 free/ 50 non-free/100 free
400 75 free/25 drill. Drills: for the 1st 2 100s, catch-up; for last 2 100s, fingertip drag
300 Pull. 100 w/o paddles; 100 with paddles; 100 w/o paddles
200 Swim. All one stroke or 200 IM.
100 Swim. Choice. Swim hard. Get you time.


Cool-Down (100-200)
(4-8) x 25. Good streamline. Good stroke.


Those going to USMS Nationals or VA State Games did:
2 x 50 on 3:00 descend (same stroke)
4 x 25 that I timed
The first ½ some event that they have entered.
Worked on turns.

[Betsy]

Friday, May 3

Warm-Up (1000)
100- 200 Swim
300 (50 kick/50 swim). Fins ok.
300-500 (6-10) x 50. 25 drill/25 swim


Main (1500)
500 150 free/50 non-free/150 free/ 50 non-free/100 free
400 75 free/25 drill. Drills: for the 1st 2 100s, catch-up; for last 2 100s, fingertip drag
300 Pull. 100 w/o paddles; 100 with paddles; 100 w/o paddles
200 Swim. All one stroke or 200 IM.
100 Swim. Choice. Swim hard. Get you time.


Cool-Down (100-200)
(4-8) x 25. Good streamline. Good stroke.


Those going to USMS Nationals or VA State Games did:
2 x 50 on 3:00 descend (same stroke)
4 x 25 that I timed
The first ½ some event that they have entered.
Worked on turns.

[Betsy]

Monday, May 6

Warm-Up (1000)
500 Swim 200 / Pull 100 / Swim 200
500 Pull 200 with no paddles / Swim 100 / Pull 200 with paddles

Main 1 (800)
200 Any stroke or IM. 4 x (25 drill/25 swim)
Broken 200. Any stroke or IM. 4 x 50 rest 10 sec after each 50. Don’t wait.
50-100 easy choice
2 x broken 100. Any stroke or IM
#1 4 x 25, rest 5-10
#2 2 x 50, rest 10
50-100 easy choice

Lane 8: Stop here.

Main 2 (500-600)
300-400 Swim. Stop each 100 to check time. Lane 4,5-400; Lane 6,7 – 300.
200 Swim. Same pace as 100s of 200.


Cool-Down (200)
4 x 25 easy
4 x 25 count

[Betsy]

Wednesday, May 8

Warm-Up (1000)
200-300 Swim
12 x 50. Go when 4th person touches. Fins ok .
#1 free, catch-up, #2 free or back, 3R only - 3- 3L only,
#3 free or back – chg 6 with 3 #4 Swim, free or back
#5 free, back or fly: 25 3R-3L/ 25 swim
#6 25 breaststroke pull with free kick/ 25 breaststroke pull with fly kick
#7-8 swim any stroke
#9-11 25 drill/25 swim, choice #12 swim, choice
100 Swim, keep fins on

Main (1500)
4 x 50 #1-2 kick free, fly or breast with board #3-4 kick on back. Go on 4th touch.
~fins off~
4 x 100 Pull on 1:35, 1:50 or 1:55, 2:05, 2:15
2 x 200 Descend. #1 swim free; #2 pull. Rest 20-30 between 200s.

Cool-Down (100)
Easy swim

[Betsy]

Friday, May 10

Warm-Up (900-1200)
200-300 Swim (75 free/25 non-free)
~fins on~
300-400 as (100 Kick/100 Swim/100 Kick/100 Swim). Rest 10 after each 100. Don’t wait for
rest of lane.
200 continuous as 50 catch-up/50 chg 3 with 3/50 fingertip drag/50 combine all 3
~fins off~
200-300 Pull

Main (1300)
4 x 50 choice. Descend 1-2, 3-4. Can switch strokes after #2. On :55, 1:05, 1:10, 1:30, 2:00
4 x 50 free. Even pace. On :50, :55, 1:00 or 1:05, 1:15, 1:45
2 x 200 #1 free, #2 choice. On 3:00, 3:30, 4:20, 4:45
500 as: 50 set pace for 100s on :50, 55, 1:05, 1:15
2 x 100 on 1:35, 1:55, 2:05, 2:20
50 easy, recovery. Regroup if necessary. Do not rest more than 45.
2 x 100 on same interval

If time…(200-400)
(2-4) x 100 Pull. Try for steady pace. Same interval for 100s.

Cool-Down (100)
Easy swim

[Betsy]

Monday, May 13

Warm-Up (500-700)
(5-7) x 100. Just stop long enough to change equipment.
100 swim/100 pull/100 kick (fins ok)/100 swim (with fins)
100 kick/ 100 pull (take off fins)/100 swim without fins

Main Set 1 (600)
Go when 4th person touches:
200 Pull without paddles
100 Swim with paddles
200 Pull with paddles
100 Swim without paddles

Main Set 2 (900)
10 x 50 #1-4 even pace, #5 easy, #6-9 descend, #10 easy. Decide on interval for 15 sec rest.
4 x 100 on 1:45, 2:00, 2:15, 2:30
#1 - 25 drill/25 swim; #2 - 25 drill/50 swim/25 drill; #3-25 drill/75 swim; #4 swim

Main Set 3 (300)
4 x 75 (25 free/25 non-free/25 free)


Cool-Down (300)
200 swim, choice
4 x 25. Good streamline. Good stroke. Rest 5-10.

[Betsy]

Wednesday, May 15

Warm-Up (1100)
200-300 Swim, choice
~Fins on~
300-500 (6-10) x 50; all are 25 drill/25 swim
#1 free, catch-up; #2 back, 3 right only/3 left only;
#3 back, ¼ arm raise (on side, lift arm up-down); #4 free, fingertip drag
#5 fly, 3 right only/3 left only; FINS OFF for #6 on…
#6 breast, breast pull with fly kick; #7 breast, breast pull with free kick);
#8 breast, glide for 4 count; #9 free, fingertip drag; #10 back or free, change 3
200-300 Pull

Main1 (1000)
400 50 non-free or drill/50 free
200-300 Swim (200 non-free or 300 free)
200 Swim, free
100 Swim, choice

Main2 (200-400)
(1-2) x 200 Pull (depending on time); rest 30

Cool-Down (100-300)
Easy swim

[Betsy]

Friday, May 17

Warm-Up (1200)
500 Free (100 swim/100 pull/100 drill/100 pull/100 swim)
~Fins on~
300 Kick, choice
300 25 drill/25 swim, choice
~Fins off~
100 Swim, choice

Main (1500)
5 x 100 Pull on 1:35, 1:50, 2:00, 2:10, 2:20
4 x 100 Swim, same interval or +5
~Fins ok~
3 x 100 (25 back drill/25 back/25 free drill/25 free), go on 4th touch
200 Swim (50 back/50 free)
~Fins off~
100 Swim. Pick a time and try to do it.

Cool-Down (100)
4 x 25 easy

[Betsy]

Monday, May 20

Warm-Up (1000)
100-200 Swim
100 as 4 x 25. #1-2 dog paddle, eyes out, looking forward; #3-4 “Tarzan” or lifeguard stroke
Head out – look at how your hand enters
100 as 2 x 50. Wide entry, elbow up, pull wide.
200 Free; 25 c.u./25 swim
100 Free: fingertip drag
200-300 Pull; THINK

Main (1400)
Pick a stroke: back, breast or fly for kick, drills, swim (total of 300)
100 as 2 x 50 Kick; fins ok except breaststroke
100 drills
Back: 25 ¼ arm raise, 25 “L” drill, 25 “L” drill with 3, 25 3R-3L
Breast: 25 1 pull/2 kick; 25 2 pull/1 Kick; 25 br pull with fly K; 25 br pull with free K
Fly: 25 kick, arms in front, use your body; 25 underwater recovery; 25 c.u. w/ fly K
25 3R/3L
100 Swim, rest each 25 if needed

~No fins~
200 Swim, choice
3 x 100 Ln 4: <=1:20 on 1:35; Ln 5: <=1:45 on 1:55; Ln 6: <=1:50 on 2:05
Ln 7: <=2:00 on 2:15; Ln 8: <=2:25 on 2:45 or <=2:50 on 3:15 (2)
3 x 100 Same intervals, pull without paddles
3 x 100 Same intervals, pull with paddles

Cool-Down (200-300)
Easy swim

[Betsy]

Wednesday, May 22

Warm-Up (1200)
200-300 Swim
100 Free; 25 c.u./25 swim with stick (stick is a 16 in dowel, forces you to keep hand in place)
100 Free; 25 c.u./25 swim without the stick
100 as 50 - wide entry, elbow up, pull wide. 50 – wide entry, elbow up, fingertip drag
200-300 Pull; THINK
200-300 as (4-6) x 50 Kick

Main (1300)
200 Swim as 50 choice/50 free
3 x 100 Ln 4: <=1:20 on 1:35; Ln 5: <=1:45 on 1:55; Ln 6: <=1:50 on 2:05
Ln 7: <=2:00 on 2:15; Ln 8: <=2:25 on 2:45 or <=2:50 on 3:15 (2)
OR 2 x 100 non-free or IM (2 must be the same), descend. Do #1 and #3, rest for #2
100 as 4 x 25 choice, count strokes
3 x 100 Same intervals, pull without paddles, rest 5-10
100 as 4 x 25 choice; great streamline off wall, easy swim, rest 5-10
3 x 100 Same intervals, pull with paddles

Cool-Down (200-300)
Easy swim

[Betsy]

Friday, May 24
This was a good workout for several reasons. Most of all, only a few realized that they were doing 16 x 100. Second, unexpectedly we had a bigger group than the last week or two. We had 23 or 24 in 5 lanes. But it worked well since everything was on an interval. The pool closes on holidays, so that may have been why so many were there on Friday (before Memorial Day).

Warm-Up (900)
200-300 Swim, choice
200-300 50 Kick/50 swim
200-300 as (4-6) x 50 drill/swim, choice

Main (1600)
1 x 100 25 swim/25 catch-up, get your time
2 x 100 choice, same stroke. Count strokes.
3 x 100 free or 50 non/50 free. Long and strong, under anaerobic threshold.
4 x 100 pull on ?
3 x 100 choice, can each be different
2 x 100 free, good pace
1 x 100 free, good pace

Cool-Down (100-200)
(2-4) x 50 Easy swim

[Betsy]

Wednesday, May 29

Warm-Up (1000)
200-300 Swim, choice
200-300 Kick, choice
(2-4) x 100 #1 pull without paddles, #2 pull with paddles, #3 swim with paddles, #4 same as 1


Main (1400)
4 x 50 free on short interval (less than 10 sec), :45, :55, 1:00, 1:10, 1:45
~rest 30~
2 x 100 free on short interval (10-15 sec), 1:30, 1:50, 2:00 or 2:05, 2:15, 2:45
~rest 30~
1 x 200 for time. I’ll time each lane.

300 recovery (25 kick/25 drill/25 swim), choice. Fins ok.

1 x 50 choice, at 200 pace
~rest 30~
1 x 100 same stroke, at 200 pace
~rest 30~
1 x 200 same stroke for time. I’ll time each lane

150 (3 x 50) easy recovery


Cool-Down (200)
Pull

[Betsy]

Wednesday, May 29

Warm-Up (1000)
200-300 Swim, choice
200-300 Kick, choice
(2-4) x 100 #1 pull without paddles, #2 pull with paddles, #3 swim with paddles, #4 same as 1


Main (1400)
4 x 50 free on short interval (less than 10 sec), :45, :55, 1:00, 1:10, 1:45
~rest 30~
2 x 100 free on short interval (10-15 sec), 1:30, 1:50, 2:00 or 2:05, 2:15, 2:45
~rest 30~
1 x 200 for time. I’ll time each lane.

300 recovery (25 kick/25 drill/25 swim), choice. Fins ok.

1 x 50 choice, at 200 pace
~rest 30~
1 x 100 same stroke, at 200 pace
~rest 30~
1 x 200 same stroke for time. I’ll time each lane

150 (3 x 50) easy recovery


Cool-Down (200)
Pull

[Betsy]

Friday, May 31

Warm-Up (1000)
200 Swim, 75 free/25 choice
100 Swim, free (25 breathe rt / 25 br lft / 25 alt br / 25 choice)
200-300 Kick
~Keep fins on~
100 free drills (2 x 25 double pull, superman position /2 x 25 same but complete pull on 3rd )
100 swim (2 x 50) high elbow (early vertical forearm – EVF)
200 (25 drill/25 swim); 100 non-free / 100 choice.

Main (1500)
300-400 (6-8) x 50 Pull; #1-3 or #1-4 w/o paddles; #4-6 or #5-8 with paddles. On ?
200 Swim, free, long and strong
300-400 (6-8) x 50. Odds choice / evens free.
200 Pull

2 x 100 on 3:00 or 3:30. Choice. #1 good effort; #2 FAST. Do not have to be same stroke.

2 x 50 choice, moderate, but good stroke.

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

[Betsy]

Friday, May 31

Warm-Up (1000)
200 Swim, 75 free/25 choice
100 Swim, free (25 breathe rt / 25 br lft / 25 alt br / 25 choice)
200-300 Kick
~Keep fins on~
100 free drills (2 x 25 double pull, superman position /2 x 25 same but complete pull on 3rd )
100 swim (2 x 50) high elbow (early vertical forearm – EVF)
200 (25 drill/25 swim); 100 non-free / 100 choice.

Main (1500)
300-400 (6-8) x 50 Pull; #1-3 or #1-4 w/o paddles; #4-6 or #5-8 with paddles. On ?
200 Swim, free, long and strong
300-400 (6-8) x 50. Odds choice / evens free.
200 Pull

2 x 100 on 3:00 or 3:30. Choice. #1 good effort; #2 FAST. Do not have to be same stroke.

2 x 50 choice, moderate, but good stroke.

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

[Betsy]

Monday, June 3

Warm-Up (800-1000)
100-200 Swim free.
200-300 Swim (75 free/25 non)
300-500 (6-10) x 50. 25 drill/25 swim. Choice of stroke and drill.


Main (1500)
200 Pull with paddles; try to feel the early catch (EVF). Can be 75 free/25 non-free.
100 Swim (free or stroke that you used in pull)
200 Pull with no paddles. Can be 75 free/25 non
100 Swim (free or stroke that you used in pull)
200 as 25 drill/25 swim, choice
100 Swim (stroke you used on d/s)
~Fins on~
200 as 50 Kick/50 Swim, choice
100 Swim, choice, with fins
300 (12 x 25) Count strokes. 2- Swim with fins; 2- Swim with fins and paddles
2-pull with paddles, 2-swim with paddles , 2-pull with no paddles, 2-swim
100 Swim, all one stroke. Count strokes on each 25. No toys/equip.


Cool-Down (100-200)
Swim free (25 br on lft only/ 25 br rt only/25 alt br/25 br however)

[Betsy]

Monday, June 3

Warm-Up (800-1000)
100-200 Swim free.
200-300 Swim (75 free/25 non)
300-500 (6-10) x 50. 25 drill/25 swim. Choice of stroke and drill.


Main (1500)
200 Pull with paddles; try to feel the early catch (EVF). Can be 75 free/25 non-free.
100 Swim (free or stroke that you used in pull)
200 Pull with no paddles. Can be 75 free/25 non
100 Swim (free or stroke that you used in pull)
200 as 25 drill/25 swim, choice
100 Swim (stroke you used on d/s)
~Fins on~
200 as 50 Kick/50 Swim, choice
100 Swim, choice, with fins
300 (12 x 25) Count strokes. 2- Swim with fins; 2- Swim with fins and paddles
2-pull with paddles, 2-swim with paddles , 2-pull with no paddles, 2-swim
100 Swim, all one stroke. Count strokes on each 25. No toys/equip.


Cool-Down (100-200)
Swim free (25 br on lft only/ 25 br rt only/25 alt br/25 br however)

[Betsy]

Wednesday, June 5
Note: This didn't go as well as anticipated. Attendance had been under 20 for several workouts, so I thought I could time and get splits.
However, 26 showed up! Even with an extra lane, making 6, I couldn't do it in 2 groups. Plus, timing 12 at a time was too challenging to get splits. I did get everyone's final time.

Warm-Up (800-1000)
200-300 25 drill/75 swim, choice
100 swim free, perfect stroke
100 swim all non-free or 25 non/25 free
200-300 Pull
200 choice, 25 drill/25 swim

Main (1600)
200-400 (8 x 50) at 400 pace for free or (4 x 50) at 200 pace for non-free or 200 IM
Non-free do odds only; rest on evens. :50, :55, 1:00, 1:10, 1:40
Divide group into 2 groups:
Grp 1 will do 200 non-free or IM for time
Grp 2 will do 400 free for time
Grp 1 will do another 200 for time, choice
I will try to get splits.
300 Recovery (100 pull/100 swim/100 pull)
200-300 Kick
200 as 8 x 25 #1-2 swim free with fins, #3-4 swim with no fins, #5-6 Pull with paddles,
#7-8 Choice stroke and gear

Cool-Down (200)
Easy swim