Page 35 of 42 FirstFirst ... 25313233343536373839 ... LastLast
Results 681 to 700 of 830

Thread: Betsy's 1 Hr Workouts

  1. #681
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Friday, June 7

    Warm-Up (800)
    100 Swim, choice
    300 Free as: 25 rt only/50 swim/25 lft only/50 swim/25 3R-3L/50 swim/ 3R-3-3L/50 swim
    100 Swim (25 non/25 free)
    200-300 (4-6) x 50 as 25 drill/25 swim, choice

    Main (1600)
    2 x 200 #1 Swim, #2 Pull. Rest 20-30 sec.
    4 x 100 Descend on 1:35, 1:55, 2:05, 2:15, 2:45
    8 x 50 Steady pace on :55, 1:00, 1:05, 1:10, 1:40 (Adjust interval for non-free)
    16 x 25 Odds easy/Evens sprint. On :35, :40, :45, :50, :55

    Cool-Down (200)
    Easy 200 swim

  2. #682
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Monday, June 10

    Warm-Up (900)
    100-200 Swim
    200 Pull
    ~Everybody out and to the deep end. Line up behind Ln 4. You can pass, if needed.~
    250 (2 x 125) Snake. Down ln 4, up ln 5, dn ln 6, …Get out when you finish ln 8. Start over.
    250 Double snake. Down 1 side of ln 4, back up ln 4, dn and back ln 5,… Out and back to
    regular lane when you finish ln 8.


    Main (900-1700)
    6 x 50 choice. Descend 1-3, 4-6. On 1:00, 1:10, 1:15, 1:20, 1:45.
    8 x 50 freestyle. Work on steady pace. On :50, :55, 1:05, 1:10, 1:40.
    4 x 50 choice. Descend 1-2, 3-4.
    8 x 50 pull.
    2 x 200 #1 Swim, #2 Pull


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

  3. #683
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Wednesday, June 12

    Warm-Up (700-1000)
    200-300 (75 free/25 non)
    400-600 (8-12) x 50. Do in groups of 4. #1 easy, good stroke. #2 drill/swim. #3-4 descend.
    100 Swim, moderate.

    Main (1500)
    500 (200 pull/100 swim/200 pull). Get time on the two 200 pulls. Rest 20. Swim is choice.
    ~Fins on~
    400 (100 Kick/100 Swim) x 2, choice
    300 (50 change 3/50 “C” drill/50 as 3 kicks on side-3 kicks on front-3 kicks on side/50 swim)
    200 (4 x 25 sprint/2 x 50 sprint), all same stroke
    100 choice. Time yourself. Try to predict your time.

    Cool-Down (300)
    25-50-75-75-50-25

  4. #684
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Friday, June 14
    Our regular workout was cancelled due to power outage at the pool. A small group got together for this workout - a little less
    yardage than most.

    Warm-Up (1000)
    200-300 Swim
    100 Pull, no paddles
    12 x 50 Choice. Do some swim, d/s, or kick

    Main (1200)
    4 x 100 All same stroke or alternate free and non-free
    4 x 50 Even pace, choice
    4 x 50 Even pace, choice
    4 x 100 Pull or Swim

    Cool-Down (200-500)
    200 swim
    100 pull
    200 swim

  5. #685
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Monday, June 17
    A lot of the swimmers are doing an open water event this week. Most will not warm-up.
    I want to work on starting out in warm-up mode and then establishing rhythm.

    Warm-Up (800)
    4 x 100 Rest 10 after each 100. Start slowly, gradually build.
    8 x 50 Open water: establish pace for 1 mile. Meet: mix it up (K, P, D, S)

    Main (1500)
    400-600 Meet: (2 x 50 + 1 x 100) x 2; Open Water: 3 x 200 (at least one pull and one swim)
    300 (6 x 50 drill) #1 catch-up (free), #2 3R-3-3L (free, back, or fly),
    #3 chg 6 (kicks) w/ 3 (strokes) (free or back), #4 “C” drill- get on side (free),
    #5 “L” drill- get on side (back), #6 almost c.u., elbow up, EVF (free)
    200 Pull

    200-400 Open Water (L4-5, 6-7):
    Mix up lanes into 2 groups, so fast, med, slow in each group
    Swim 200-400: go down L4, back L5 or down L6, back L7. Everyone starts together.
    List your head to sight and pass as needed.

    Cool-Down (300)
    (25 K/25D/25S ) x 4. Fins ok.

  6. #686
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Wednesday, June 19

    Warm-Up (1100)
    200-300 Swim
    300 Modified IM…25 fly (drill or swim)/50 free swim; 25 back/50 free;
    25 breast (drill or swim)/ 50 free; 75 free
    ~Fins ok~
    300 (50 kick/25 swim) x 4, choice
    ~Fins off~
    100-200 Swim


    Main (1400)
    200 as 2 x 100 descend
    200-400 as (4-8) x 50, choice. Two in a row should be the same. Even pace.
    On 1:00, 1:10, 1:20, 1:30, 1:50
    200-400 Pull. Keep it long and strong.
    100-200 as (1-2) x 100. Predict time. Rest 1 min. Predict again.
    200 Swim (25 choice/25 free)


    Cool-Down (200)
    (4-8) x 25. Think about a good push-off, streamline, glide and good stroke.

  7. #687
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Friday, June 21
    Easy day today. There is a LC meet this weekend and an open water event.

    Warm-Up (900-1100)
    200-300 Swim (75 free/25 choice)
    200 as 4 x 50 drill/swim: #1 fly or free, #2 back, #3 breast or free, #4 free
    200 as 4 x 50 freestyle pull: #1 hold paddles on the top, #2 left paddle only, breathe right,
    #3 right paddle only, breathe left, #4 both paddles
    200 Pull (75 free/25 back)
    100-200 Swim, choice


    Main (1200)
    16 x 50 Freestyle: #1-2 Swim with paddles, #3-4 Swim w/o paddles
    Backstroke: #5 backstroke with fins, #6 with fins and paddles, #7 swim (no toys)
    Breaststroke: #8 Kick with board, #9 25 as 1 Pull-2 Kicks / 25 3-count glide
    #10 25 2 Pulls-1 Kick / 25 3-count glide, #11 swim breast
    Butterfly (fins on): #12 kick with board, #13 kick with hands in front, pull every 4-5
    Kicks, #14 3 right arm-3 left arm, #15 butterfly/flutter (swim fly each length as far
    as it feels right, then switch to free, #16 fins off: butterfly/flutter
    2 x 100 choice, do not have to be the same. On 2:00, 2:30, 3:00. (Lots of rest)
    8 x 25 choice. Rest 5-10. Concentrate on technique (push-off, glide, stroke).


    Cool-Down (200)
    Easy swim

  8. #688
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Monday, June 24
    Recovery workout because some swimmers had open water swim and some had meet over the weekend.

    Warm-Up (1000)
    200-300 Swim, choice
    100 freestyle (5 right arm only / 5 strokes /5 left arm only)
    100 free, exaggerated glide and extension on BOTH sides
    200-300 pull (continue with the glide)
    ~Fins ok~
    100 back: 50 5 right only / 5 strokes / 5 left only; 50 swim (turn hips before hand hits)
    100 swim, choice, with fins

    Main (1500)
    Everybody together…I’ll start each lane (400)
    4 x 25 backstroke kick, shallow kick
    4 x 25 swim back, use hips
    ~Fins off~
    50-100 kick breaststroke with kickboard
    4 x 25 breast swim

    300 as 4 x 75 Use at least 2 different strokes on each 75.
    (fly/back/breast or free/ back /free or …)

    200 free, long and strong
    200 as 25 free/25 choice

    100-300 as (2-6) x 50 choices


    Cool-Down (200)
    Easy swim

  9. #689
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Wednesday, June 26

    Warm-Up (1300)
    7 x 100 #1 100 free, #2 (25 free/25 choice) x 2, #3 (25 catch-up/25 swim) x 2
    #4 (25 drill/25 swim) x 2 non-free,
    #5 free pull (25 hold paddles on top) / 25 right paddle only, br left /
    25 left paddle only, br right / both paddles,
    #6 1-arm ½ way, swim rest of 25 (50 back/50 free), #7 repeat #6
    ~fins on~
    6 x 100 #1 kick free with board, #2 swim free, #3 kick back, #4 swim back,
    #5 50 kick fly on back/50 kick fly with board, #6 swim choice
    ~fins off~

    Main (1400)
    5 x 100 Pull on 1:35, 1:50, 2:05, 2:20, 2:45 Even – no paddles, odd – with paddles
    4 x 100 25 kick/25 drill/50 swim. Each 100 one stroke. Fins okay for back, fly, free.
    Rest long enough to decide fins or not and order. Recovery.
    3 x 100 Descend. On interval above.
    2 x 100 Choice. Long and strong. Rest 15.

    Cool-Down (100)
    100 Easy swim

  10. #690
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Friday, June 28
    There is a 3K open water swim this weekend and another meet July 6.
    I’m trying to provide for all groups.

    Warm-Up (800-1200)
    100-200 Free swim
    100-200 Choice swim
    ~Everyone stop together. Put on fins if you want them.~
    200 Kick (100 free or fly with board/100 choice)
    50 as (2 x 25 kick fly on back; concentrate on up kick)
    50 kick fly with board or breaststroke with board
    ~Fins off~
    4 x 25 pull, no paddles, count strokes
    4 x 25 pull with paddles, count
    100-300 Pull, paddles optional

    Main (1200)
    4 x 50 at pace that is “comfortable” to hold for distance OR descend 1-3 non, 4 easy
    2 x 100 can you hold that pace? OR 100 non good pace and 100 easy free
    4 x 50 adjust pace if needed (faster, slower?)
    2 x 100 hold pace
    8 x 25 Count strokes, choice
    2 x 50 count
    1 x 100 count

    Cool-Down (200)
    (2-4) x 50 drill/swim

  11. #691
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Monday, July 1

    Warm-Up (1100)
    50-300 Swim. Choice. All stop together.
    100-200 Swim, free. Long stroke, “ride the glide”.
    100 Swim, non-free. Long and strong.
    300-500 (6-10) x 50 Drill/Swim. #1 free, catch-up #2 free, 5 right only/5/5 left only
    #3 back, 3 right/3/3 left #4 breast, with fly kick #5 free, fingertip drag
    Repeat as many as you can of #1-5

    Main (1500)
    100-200 Pull
    300 as 6 x 50 pull on :50, :55, 1:00, 1:10, 1:30
    100-300 Swim (50 choice/50 free). Good chance for IM.
    100-200 as (2-4) x 50. Choice. Get heart rate up.
    200 as 8 x 25. I’ll start you and call out times.
    100-300 Swim (25 choice/25 free)

    Cool-Down (200)
    (2-4) x 50 count strokes

  12. #692
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Wednesday, July 3

    Warm-Up (900)
    300 Swim as (50 free / 25 choice) x 4
    300 as 6 x 50 Slow down and do drill correctly.
    #1-2 25 free, 25 catch-up (wide entry)
    #3 50 free swim
    #4 25 free, 25 fingertip drag
    #5 50 very carefully: wide entry, extend, lift elbow, pull, extend back, glide (kick 2 on side), roll hips and recover to other side. Again, wide entry, extend,…SLOWLY
    #6 swim free, as #5, but not so exaggerated
    200-300 Pull, think


    Main (1400)
    100 4 x 25 build 1-2, sprint 3-4 (fast). Rest 10. Don’t wait for anyone.
    400 as 8 x 50 Odds choice or fast free. Evens free, think about stroke.
    On 1:00, 1:10, 1:15, 1:30, 1:50
    200 Swim, relatively easy (25 choice/25 free)
    200 4 x 50 non-free (25 swim/25 drill). Your choice of drills.
    200 Pull, remember technique
    300 3 x 100 free, descend. On 1:40, 1:55, 2:05, 2:15, 1:45


    Cool-Down (300)
    4 x 25 count
    2 x 50 count
    1 x 100 count

  13. #693
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Friday, July 5

    Warm-Up (1000)
    500 as 100 Swim / 100 Pull (no paddles) / 100 Swim / 100 Pull with paddles / 100 Swim
    ~fins on~
    500 as 100 kick / 100 drill-swim by 25 / 100 kick / 100 drill-swim by 50/ 100 kick
    ~fins off~

    Main (1500)
    5 x 100 Free on 2:00, 2:30, 2:30, 2:30, 3:00. I will record your times.
    600 4 x (3 x 50). Each set of three are one stroke or IM switch. Rest 1 min between sets.
    On :50-1:00, :55-1:10, 1:05-1:20, 1:10-1:30, 1:30-2:00
    200 Swim, long and strong
    200 Pull

    Cool-Down (200)
    8 x 25 Streamline, good stroke

  14. #694
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Monday, July 8

    Warm-Up (1100)
    200-400 (75 free / 25 non-free or free drill)
    100-200 free (25 c.u./25 swim / chg 3 with 3 / 25 swim) x 2
    ~Everyone get paddles~
    Stand up, stroke with paddles. Experiment with what makes them come off.
    Explain purpose of paddles to diagnose stroke problems.
    200 (50 Free swim with paddles / 50 pull free with paddles / 50 pull free no paddles / 50 swim)
    100 (50 pull back / 50 pull or swim back)
    100 (25 pull breast, no buoy / 25 swim breast). Repeat or swim free or back.
    100 (4 x 25 count strokes. At least 2 are free). Rest 5-10.

    Main (1400)
    400 free: 200 pull, 200 swim
    200 choice: 100 pull, 100 swim
    100 choice: 50 pull, 50 swim
    250-500 10 x 50 free on :50, :55, 1:05, 1:20, 1:40
    OR 5 x 50 non-free on 1:40, 1:50, 2:10, 2:40, 3:20
    Make up your mind before you start. Stay with free or non-free, can’t do part free
    200 swim: free, non-free (1 stroke) or IM. Moderate.

    Cool-Down (250)
    100-75-50-25 choice

  15. #695
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Wednesday, July 10

    Warm-Up (1000)
    200-300 Swim, choice.
    200-300 Pull. At least 100 with paddles.
    ~fins on~
    200-300 Kick.
    100 Swim with fins.
    ~fins off~


    Main (1500)
    200 (4 x 50) choice. On interval for 15 sec rest.
    200 (2 x 100) choice. Interval for 20 sec rest.
    200 Choice, long and strong for 150; try to finish up faster.

    300 (6 x 50) freestyle. #1 25 catch-up/25 swim, #2 50 almost catch-up, glide, #3 50 swim, #4 pull w/ paddles, #5 pull w/o paddles, #6 swim,
    200 (2 x 100) free, descend.

    100 (4 x 25) choice. Build.
    100 (2 x 50) choice. Descend.
    200 (2 x 100) choice.


    Cool-Down (200)
    8 x 25 or 4 x 50 or 1 x 200

  16. #696
    Participating Member MikeL's Avatar
    Join Date
    Feb 2008
    Location
    Kendall Park, NJ
    Posts
    6

    Re: Betsy's 1 Hr Workouts

    I tried this one tonight with a friend and liked it. We had limited time, so had to cut a few things but got 2,300 in.

  17. #697
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Thanks, Mike. You brought up a good point about finishing. One of my swimmers mentioned yesterday that she didn't finish. I explained to her that I have to write the workout for the fastest and the slowest in the workout. Some days, I scale back the distances for the slower lanes so everyone gets to all the sets. But other days, when I want everyone, even the slowest lane, do longer sets, some lanes won't get to everything. But that is okay. I put the sets that I want everyone to do at the beginning.

  18. #698
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Friday, July 12
    Everyone enjoyed this workout. Too often, I put relays at the end, and people have to leave or we run out of time. Today, we did the relays first. It was great! I saw some swimmers kicking the faster than ever.

    Warm-Up (900)
    200-300 Swim
    200-300 as 25 drill/25 swim
    ~fins on~
    200-300 as 50 kick/50 swim
    ~keep fins on~

    Main (1500)
    200 Assign teams for relays. Move to lane with fins on and take buoy, no paddles.
    #1 Swim with fins - free
    #2 Kick free (25 each) – hand off kickboard
    #3 Kick back (25 each)
    ~Fins off~
    #4 Pull, free (25)
    #5 Freestyle swim (25)
    #6 Backstroke swim (25)
    #7 Free pull (50)

    Back to regular lanes
    200 Swim, moderate; all free or 25 non/25 free
    200-400 (1-2) x 200 Pull
    5 x 100 Swim free: #1 no toys, #2 w/ paddles, #3 with paddles and fins, #4 with fins,
    #5 no toys
    4 x 50 Odd drill/swim, even swim

    Cool-Down (200)
    Swim 25 non-free / 25 free

  19. #699
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Wednesday, July 17

    Warm-Up (1000)
    350 Swim: 200 free, 100 back, 50 breast
    300 (6 x 50) #1 one-arm ½ way, swim rest of each 25, free,
    #2 repeat back, #3 25 c.u./25 swim, #4 ¾ catch-up
    #5 25 chg 3 with3 back / 25 swim, #6 drill/swim breast
    200 Pull (50 rt pad br lft / 50 lft pad br rt / 50 hold pad at top / 50)
    150 (6 x 25) Count strokes, choice.


    Main (1400)
    400 (200 swim, 200 pull)
    200 (4 x 50) free
    200 (2 x 100)
    400-600 (2-3) x the following:
    100 choice (2 x 25, 1 x 50). Rest 10 after each 25. Get time on 50.
    100 (2 x 50) same stroke for both. Rest 10-15. Get times.


    Cool-Down (450)
    100 free / 100 choice / 100 free
    50 choice / 50 free / 50 choice

  20. #700
    Very Active Member
    Join Date
    Feb 2002
    Location
    Virginia Beach, VA
    Posts
    1,251

    Re: Betsy's 1 Hr Workouts

    Friday, July 19
    This is one of the workouts that some lanes only got part way through. That's okay. The sets of 50s were my main focus today.
    Thanks goodness we had 50s. There were 23 swimmers in 5 lanes, so the shorter distance repeats worked well.

    Warm-Up (1000)
    300-500 Free: (100-200) swim; 100 drill/swim by 25; (100-200) swim
    200 Choice: 50 swim; 100 drill/swim by 25; 50 swim
    300 Pull. (3 x 100) Not necessary to stay together. Rest 10-15. Increase effort.

    Main (1500)
    200 4 x 50 choice, even pace until #4. On 1:00, 1:10, 1:20, 1;30, 1:50
    200 4 x 50 pull. On :50, :55, 1:00 or 1:05, 1:15, 1:40
    200 4 x 50 free. Good push-off, k at least until head passes flags. On :55, 1:00, 1:05, 1:20, 1:45
    200 4 x 50 free. On push-off, kick at least until head passes the flags. At finish, kick into wall
    Once your hands pass the flags. On interval for 1st set.
    100 2 x 50 choice, Kick to flags and kick from flags in, as above.

    300 4 x 75 choice/free/choice (25 each). Choice can be non-free or full catch-up.
    300 3 x 100


    Cool-Down (200)
    Easy 200 swim or pull
    Last edited by Betsy; July 21st, 2013 at 02:29 PM.

Page 35 of 42 FirstFirst ... 25313233343536373839 ... LastLast

Similar Threads

  1. Workouts to improve breaststroke sprints
    By Matthias in forum Workouts
    Replies: 44
    Last Post: January 4th, 2006, 12:20 AM
  2. Introduction to 2006 workouts by Lia Oberstar
    By Lia Oberstar in forum Basic Training for the New Swimmer - by Wendy Neely
    Replies: 0
    Last Post: January 1st, 2006, 04:36 PM
  3. How much do you pay for masters workouts?
    By RiverGirl in forum General Swimming-Related Discussions
    Replies: 40
    Last Post: February 10th, 2005, 10:33 PM
  4. L.A. Workouts - Introduction
    By Bonnie Adair in forum Open Water Workouts - by Rich Axtell
    Replies: 1
    Last Post: August 19th, 2002, 05:17 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •