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Thread: Betsy's 1 Hr Workouts

  1. #701
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    Re: Betsy's 1 Hr Workouts

    Monday, July 22

    Warm-Up (1000)
    400 as 200 Free swim / 200 Free pull
    200 as 100 choice swim / 100 choice pull
    100 Pull (50 hold paddles on top / 50 regular paddles)
    300 (50 drill / 25 swim) x 4 (#1 4R-4-4L, #2 catch-up, #3 extend and ride the glide), #4 FT )

    Main (1500) figuring pace → 1:15 x 4 = 5:00 2:05 x 2=4:10+50
    5 minute swim 1:20 x 3 =4:00 + 1:00 2:10 x 2=4:20+40
    Ln 4: 400 (1:15), 350 (1:20), 325 (1:30) 1:30 x 3=4:30 + :30 2:15 x 2=4:30+30
    Ln 5: 300 (1:40), 275 (1:45) 1:40 x 3=5:00 2:20 x 2=4:40+20
    Ln 6: 250 (1:50), 250 (1:55), 250 ( 2:00) 1:45 x 2=3:30 +1:30 2:30 x 2=5:00
    Ln 7: 225 (2:05), 225 (2:10), 200 (2:15) 1:50 x 2=3:40+1:20 3:00+2:00
    Ln 8: 200, 200, 150 (2:20, 2:30, 3:00) 1:55 x 2=3:50+1:10
    2:00 x 2=4:00+1:00
    4 minute swim
    Ln 4: 300, 300, 250
    Ln 5: 225, 200, 200
    Ln 6: 200, 200, 200
    Ln 7: 175, 175, 175
    Ln 8: 150, 150, 100

    2 x 100 Swim
    4 x 50 Swim
    2 x 100 Pull
    1 x 200 Long and strong


    Cool-Down (200)
    (1 x 50, 2 x 25) x 2

  2. #702
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    Re: Betsy's 1 Hr Workouts

    Wednesday, July 24

    Warm-Up (600-1000)
    200-400 Swim (75 free/25 non-free)
    200-300 (4-6) x 50 Choice. 1-arm for ˝ way, swim ˝ on each 25. Fly, back, free.
    200-300 (3 x 100) Pull. Rest 10-15. Increase effort.

    Main (1000-1700)
    1000 “Betsy’s Drill” 10 x 100. Odd are non-free or drill. Even are free.
    Odds: non-free or (25 4R-4L, 25 Chg 4 with 4, 25 catch-up, 25 fingertip drag)
    On 1:50 / 1:35 2:10 / 1:55 2:20 / 2:05 2:40 / 2:20 3:10 / 2:50

    400 as 150 pull / 100 swim / 150 pull Continuous.
    200-300 (4-6) x 50, choice. Off each wall, kick to flags. At finish, kick from flags to wall.
    Rest 10-15.


    Cool-Down (100)
    Easy Swim.

  3. #703
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    Re: Betsy's 1 Hr Workouts

    Friday, July 26

    Warm-Up (1000)
    125 Single snake. Start at deep end in lane 4. Swim 25 in each lane, duck/flip under lane line.
    250 Double snake. Start in same place, swim 50 in each lane.
    125 Single snake. Fly or 1-arm fly, back, breast, free, free.
    ~Back to your usual lane~ For 25s, go when 4th person touches.
    100 (4 x 25) pull, count strokes.
    100 (4 x 25) pull, fast
    ~fins on~ No boards.
    100 (4 x 25) kick, moderate
    100 (4 x 25) kick, fast
    100 (4 x 25) swim, fast with fins
    ~fins off~

    Main1 (600)
    200 Swim, long and strong
    100 Swim, “ “
    200 Pull, fast
    100 Pull, long and strong

    Main2 (400)
    250 (2 x 125) 50 free, 25 non-free, 50 free
    150 (2 x 75) 25 free, 25 non-free, 25 free

    Main3 (200-400)
    (4-8) x 50 Odds drill/swim, evens swim (good effort)


    Cool-Down (400)
    4 x 100 #1 d/s/d/s, #2 s/d/s/d, #3 d/s/s/s, #4 swim

  4. #704
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    Re: Betsy's 1 Hr Workouts

    Monday, July 29

    Warm-Up (1000)
    200 Free swim. Do catch-up when you breathe.
    200 Swim 50 choice/50 free.
    200 as 25 drill/25 swim, choice.
    200 Pull
    200 as 4 x 50. #1-2 drill/swim, #3-4 swim


    Main (1400)
    400-600 Do the following (2-3) times:
    50 build
    100 good effort
    50 easy

    400 Do the following 1 time:
    100 Pull, build
    200 Pull, good effort
    100 Pull, easy

    400 Do the following (1-2) times:
    4 x 25 Rest 5-10. #1,2 count; #3-4 sprint
    2 x 50 Descend. Rest 15 seconds.

    Cool-Down (200)
    2 x 100 Swim, choice

  5. #705
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    Re: Betsy's 1 Hr Workouts

    Wednesday, July31

    Warm-Up (1200)
    200-300 Swim, choice
    200-300 Pull, build
    200-300 Kick (100 free or fly with board; 100 back or fly on back; 100 choice)
    200-300 (4-6) x 50 #1 chg 12 with 5 strokes back; #2 chg 12 with 5 free; #3 “L” drill, back;
    #4 full catch-up; #5 breast pull with free kick (fast hands); # 6 fly drill
    ~fins off~

    Main (1300)
    200 as 4 x 50 (all the same stroke). #1 d/s, #2 work the turns (go hard from flags to wall & out)
    #3-4. Descend.
    200 as 8 x 25. Time yourself on odds. Count strokes on even.

    100 Get time
    200 Swim as 2 x 100. <= 10 sec rest between 100s. Get time on each.
    300 Swim as 3 x 100. <= 10 sec rest. Get time on each.
    200 Swim as 2 x 100. <= 10 sec rest between 100s. Get time on each.
    100 Get time.


    Cool-Down (200-400)
    (100 Pull/100 Swim) x 2

  6. #706
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    Re: Betsy's 1 Hr Workouts

    Friday, August 2

    Warm-Up (1000)
    300-400 as (6-8) x 50. Go on 3rd touch. #1-3 freestyle, #4 back/free, #5 breast/free,
    #6 free - fingertip drag, #7-8 swim – choice
    200 as 2 x 100. #1 25 catch-up/25 almost c.u.; #2 25 drill/25 swim, choice
    200-400 as (1-2) x 200 pull. Rest 15.

    Main (1600)
    800-1600 (4-8) x 200
    #1 Swim free
    #2 Kick
    #3 50 Kick/50 Swim
    #4 Swim with fins choice
    #5 Swim with fins and paddles choice
    #6 Swim with paddles
    #7 Pull, paddles optional
    #8 Swim


    Cool-Down (200)
    8 x 25 Good streamline, good stroke, choice

  7. #707
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    Re: Betsy's 1 Hr Workouts

    I was away at LC Nationals in Mission Viejo from Aug 5-12. My substitute coach wrote the workouts while I was gone.

    Wednesday, Aug 14

    Warm-Up (1200)
    300 Swim as 100 free / 100 free-non free by 25 / 100 free
    300 Pull, same as above
    300 as 100 Kick/ 100 Swim /100 Kick
    300 as 50 Kick/50 Swim


    Main (1200-1500)
    150 Breaststroke
    25 pull with noodle (short pull); breast or free kick
    Vertical kicking, breaststroke
    25 pull with noodle
    2 x 25 swim with glide and HEAD DOWN for glide
    50 swim
    100-200 2 x 50 breaststroke or 4 x 50 freestyle
    150 Butterfly
    ~Fins on~
    Kick underwater as far as you can. Try to feel undulation. Stop and kick back.
    2 x 25 kick w/o board. Not much knee bend.
    2 x 25 Push-off, kick 3-4 times, stroke 3 times. Finish free.
    ~Fins off~
    2 x 25 same as above.
    500 (10 x 50) #1-2 butter flutter; #3 fly/back; #4 back/br; #5 br/fr, #6-10 choice
    200-500 (5 x 100) choice. IM is good choice. Mix it up.


    Cool-Down (200)
    200 easy swim

  8. #708
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    Re: Betsy's 1 Hr Workouts

    Friday, August 16

    Warm-Up (1000)
    200-300 Swim
    ~Stop. Get everyone together.~
    200 as 4 x 50. #1-2 chg 3. Rotate hips! #3-4 25 chg3/25 swim.
    100-200 Free. Use hips, extend, elbow up.
    200-300 as (4-6) x 50 Drill/Swim


    Main (1500)
    300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40
    300 pull. Get your time; get 100 average.
    300 as 3 x 100 swim. Each should be faster than 100 average for pull.
    300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40 or add :05
    300 Swim


    Cool-Down (200)
    4 x 50

  9. #709
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    Re: Betsy's 1 Hr Workouts

    Monday, Aug 19

    Warm-Up (1000)
    400-600 (200 swim / 200 pull / 200 swim)
    ~fins on~
    200 kick/drill (50 fly 3 rt-3lft, kick twice with each pull / 50 backstroke kick /
    50 breast pull with fly or free kick / 50 free kick on side)
    100 (50 3rt-3-3lft, back or free / 50 swim)
    ~fins off~
    100 (2 x 25 pull, no paddles, count / 2 x 25 swim, count)

    Main (1200-1500)
    5 x 100 (odds pull with paddles / evens swim) on 1:40, 1:55, 2:05, 2:15, 2:50
    I gave you 5 sec to change equipment
    4 x 100 (#1-2 25 catch-up / 25 swim, free; #3-4 swim all free or 25 choice-25 free)
    On 1:45, 2:00, 2:10, 2:20, 3:00)
    3 x 100 (odd swim, even pull without paddles) on 1:40, 1:55, 2:05, 2:15, 2:50
    2 x 100 (choice, descend – both the same) on 1:40, 1:55, 2:05, 2:15, 2:50
    1 x 100 fast

    Cool-Down (200)
    4 x 50 easy

  10. #710
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Aug 21

    Warm-Up (1000)
    ~Fins on~
    200 50 swim/50 kick, choice
    50 kick free on side. Face should be in the water, looking down. Practice rotating hips,
    while keeping face in water except to turn to breathe.
    200 75 Kick/25 swim, choice
    ~Fins off~
    50 Swim, choice
    300 25 drill/25 swim
    200 (8 x 25) #1 Freestyle rt arm only, count #2 Free lft only, count, #3-4 free swim, count
    #5-8 repeat free, fly, or back OR all breaststroke, count

    Main (1600)
    400 (2 x 200) #1 Pull, #2 Swim. Compare time. On 3:15, 4:00, 4:20, 4:45, 6:00
    400 (4 x 100) Odds pull, Evens swim. On 1:40, 1:55, 2:05, 2:20, 3:00.
    You can pull free and swim non-free, but move to a slower lane.
    400 (8 x 50) #1-3 one stroke, descend; #4 easy free; #5-7 one stroke, descend; #8 easy
    400 (only stop to change equip) #1 with fins, #2 pull w/o paddles, #3 pull w/ paddles,#4 swim

    Cool-Down (100)
    4 x 25, good streamline

  11. #711
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    Re: Betsy's 1 Hr Workouts

    Friday, August 23
    We don't usually do a workout like this. I printed it out for each lane and they worked through it. Meanwhile, by granddaughter and I wandered up and down the lanes with her I-pad and make short videos as needed. We showed them to the swimmer immediately. It was very successful.

    Warm-Up (1000)
    100 Swim
    300 Drill/Swim
    50 catch-up/50 swim
    50 fingertip drag/50 swim
    50 choice drill/50 swim
    100 Swim
    ~Get lane together~
    500 (4 x 125) 50 free/25 non-free/50 free. Go on 15 after each 125 or go on 4th touch.

    Main (2000)
    500 as 2 x 50 fast, choice / 100 recovery / 2 x 50 fast, choice / 100 recovery / 2 x 50 fast
    500 as 2 x 250 Pull. Rest 20 seconds or go on 4th touch
    500 Work on an even pace:
    200 choice, 150 choice, 100 choice, 50 choice
    10 x 50 (#1-2 drill/swim; #3 swim; #4-5 drill/swim; #6-7 swim, descend;
    8-10 choice, easy)

  12. #712
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    Re: Betsy's 1 Hr Workouts

    Monday, Aug 26

    Warm-Up (1000)
    100-300 Swim. All stop together.
    Talk about hand entry. Wide entry, pull at shoulder width. Physics: push water to right, you go left. Put hand in where you start your pull. Push down, you go up. Put power at the beginning of the stroke. Bouncing due to pressing down, not back.
    400 Free (100 pull, no paddles / 100 swim / 100 pull with paddles / 100 swim)
    200 (25 back, 25 free). Kick 1/3 to ˝ way, no strokes, then add stroke.
    100 Swim, choice. IM, non-free, or 25 non/25 free.


    Main (1500)
    Timed today on 100 choice or 300 free.
    *Preparing for fast 100 (pick a stroke or IM) (400)
    4 x 25 build, rest 10
    2 x 50 on 1:30, 2:00
    100 for time.
    I’ll time lanes 6,7,8. Lanes 4.5 time yourself
    100 easy swim or pull for recovery

    *Preparing for 300 free (700)
    4 x 50, descend 1-2, hold pace for 3, 4
    2 x 100 on 2:00, 2:30, 3:00
    300 for time. I’ll time lanes 4,5. Lanes 6,7,8 time yourself.

    400 recovery (100 swim / 200 pull / 100 swim)

    Cool-Down (200)
    4 x 50 easy

  13. #713
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Aug 28

    Warm-Up (1000)
    200-300 Swim
    ~Fins on~
    300 (25K / 25D / 25S). Continuous, choice.
    200 (4 x 50) Kick. Go on 3rd touch.
    ~Fins off~
    200 Pull

    Main1 (800)
    200 (4 x 50) Free. Moderate. Think about entry, hips, pull.
    On :50, :55, 1:00, 1:05, 1:40
    200 (4 x 50) Choice. Think about stroke.
    On 1:00, 1:10, 1:15,1:20, 1:55
    200 (4 x 50) Choice. Purpose is to do all 4 with time within 1 second.
    2 x 100 Same as 50s above. Can you do these with double the 50 time?
    On 200, 2:20, 2:30, 2:40, 3:50. Plenty of rest.

    Main2 (700)
    4 x 50 pull (25 non-free / 25 free)
    3 x 100 pull, free
    200 Swim, easy

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

  14. #714
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    Re: Betsy's 1 Hr Workouts

    I was away for 2 weeks and got terribly behind on posting.
    August 30

    Warm-Up (950)
    350 as 100 Swim / 25 drill / 100 swim / 25 drill / 100 swim
    ~Fins on~
    300 as 50 Kick/50 swim. Continuous.
    300 as 4 x 75 (50 swim/25 kick). Rest 10-15 after each 75.
    ~Fins off~

    Main (1650)
    300 as 12 x 25 or 4 x (25 drill / 25 count /25 swim). Complete 1 set of drill/count/swim
    before changing stroke. Rest 10 sec after each 25.

    600 (12 x 50). #1-6 Pull. 2 with buoy at thighs, 2 at knees, 2 at ankles :10 sec rest. Use your
    glutes! #7-12 Swim. Choice. Rest 10.

    450 (6 x 75). East 75 is 25fast,25ez,25 mod :15 sec rest

    300 Moderate pull or swim. Can mix it up.

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

  15. #715
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Sept 4

    Warm-Up (1000-1300)
    200-300 Swim
    200-300 Pull
    200-300 Kick
    400 (8 x 50) Keep fins on for 1st two
    #1 Backstroke “L” drill (6K/6arm up/3strokes) / Swim
    #2 Backstroke 4L-4R / Swim
    ~fins off~
    #3-4 Free. Catch-up with fingertip drag / Swim
    #5 25 breast pull with fly kick/stop at deep end and vertical kick breast 20 sec / Swim breast
    #6 Breast swim (fly kick if needed)
    #7-8 Swim, choice

    Main (700-1400)
    3 x 100 Free OR 2 x 100 Free and 1 x 100 choice on 1:30, 1:50, 2:00, 2:15, 2:50
    ~Rest 30-60~
    4 x 100 Free #1, 3 Swim with paddles; #2, 4 Swim no paddles on 1:35, 1:55, 2:05, 2:20, 3:00
    ~Rest 30-60~
    3 x 100 Free OR 2 x 100 Free and 1 x 100 choice on 1:30, 1:50, 2:00, 2:15, 2:50
    ~Rest 30-60~
    4 x 100 Free #1 Pull with paddles, #2 Swim, #3 Pull no paddles, #4 Swim

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

  16. #716
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    Re: Betsy's 1 Hr Workouts

    Monday, Sept 9

    Warm-Up (800-1200)
    200-300 Swim
    200-300 50 Kick/50 Swim (fins ok)
    200-300 25 non free/25 free (no fins)
    200-300 Pull

    Main (1200-1600)
    250 Freestyle: All are 25 drill/25 swim
    #1 4R-4L, #2 Chg 6, #3 Chg 3 with 3 strokes, #4 catch-up with 3 kick delay
    #5 Almost catch-up with fingertip drag
    50-150 Swim free
    250 Backstroke: All are 25 drill/25 swim
    #1 3R-3L, #2 Chg 6, #3 Chg 3 with 3 strokes, #4 “L” drill, #5 “L” drill with 3 strokes
    50-150 Swim back
    300-400 as 2 x 150 or 2 x 200. #1 all backstroke or 25 back/25 free; #2 all free. Rest 30.
    300-400 as 2 x 150 or 2 x 200. Pull free.


    Cool-Down (200)
    4 x 50 choice


    Chg 6 is Change 6 or 6-Kick Switch. Kick 6 on side then change to other side.
    We do Catch-up with wide entry, not touching hands.

  17. #717
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    Re: Betsy's 1 Hr Workouts

    Monday, Sept 23

    Warm-Up (550-900)
    400-600 as 200 swim/200 pull/100 swim/100 pull
    ~fins on~
    150-300 as (100 kick/50 swim) x 2

    Main (1600)
    200 as (50 non-free/50 free) x 2. May use fins.
    ~fins off~
    200 Free as (50 catch-up/50 almost c.u./50 glide 2/50 swim).
    100 Back or Free (25 chg 3/25 swim)
    100 Breast (25 with fly kick/25 with breast kick). Glide.
    300 as 6 x 50. Even pace. Good stroke. Choice.
    300 as 3 x 100. Even pace. Good stroke. Choice
    200 free. Wide entry; extend and glide; high elbow, pull shoulder width.
    100-200 as 25 free/25 back. Flip from free to back.

    Cool-Down (200)
    3 x 100 Pull

  18. #718
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Sept 25

    Warm-Up (800)
    100 Swim, free.
    100 Swim, choice.
    100 Pull free
    100 Swim , choice
    100 Pull (25 choice/25 free)
    300 Swim. Stroke people – chg stroke every 25. Freestylers – swim 50 free/25 non free

    Main (1600)
    2 x 100 #1 free: 25 drill/25 swim, #2 choice: 25 drill/25 swim. On 1:40, 2:00, 2:10, 2:20, 2:50
    3 x 100 free on 1:30, 1:50, 2:00, 2:10, 2:40
    4 x 100 pull, same intervals
    2 x 100 swim choice. Rest 10-15 sec between. Don’t wait for others.
    3 x 100 swim, descend 1-3 on 1:35, 1:55, 2:05, 2:10, 2:40
    4 x 50 swim. Mix it up. Rest 10 sec.

    Cool-Down (400)
    4 x 25
    2 x 50
    200 easy

  19. #719
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    Re: Betsy's 1 Hr Workouts

    Friday, Sept 27

    Warm-Up (1000-1200)
    100-200 Swim
    400 as 8 x 50. I’ll start each lane for each 50.
    #1 50 fingertip drag; #2 50 catch-up; #3 50 fingertip drag with c.u.;
    #4 50 Chg 3 with 3 free; #5 50 chg 3 with 3 back or free; #6 50 free swim with exaggerated glide and roll; #7 50 almost c.u.; #8 swim
    200-300 as 100-200 free / 100 choice
    300 as 6 x 50 Pull. Go when 4th touches. Stretch it out.

    Main (1400)
    300 Swim. Work on steady pace. Stop after each 100 to get time. All free or fr/non/fr
    400 as 2 x 200. Both 200s should be the same. Could be str/fr by 25, 50 or 100. Again, pace.
    300 as 6 x 50. Descend 1-3, rest 20-30, Descend 4-6. On :55, 1:05, 1:15, 1:30, 1:50.
    100 for time. Choice.
    300 as 25 Kick/25 Swim. Fins ok.

    Cool-Down (200)
    Count strokes: 4 x 25, 2 x 50.

  20. #720
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    Re: Betsy's 1 Hr Workouts

    Monday, Sept 30

    Warm-Up (1000-1200)
    200-300 Swim
    300 (25K/25D/25S) fins ok
    ~Get lane together~
    300 Pull, build through 300, make each 100 faster
    200-300 Kick
    ~Keep fins on~

    Main (1400)
    200 as 8 x 25. Show how well you drill. #1 Kick free on rt side – face in water.
    #2 Kick on left side. #3 Chg 6 (no strokes). #4 Chg 6 with 3. Fins off.
    #5 Fingertip drag. #6 Catch-up with Fingertip drag. #7 breast w/ fly kick
    #8 breast – 2kicks/1 pull.
    200 IM. 25 drill/25 swim. Can do butter-flutter on fly swim.
    400 as 2 x 200. #1 Pull. #2 50 choice/50 free.
    400 as 8 x 50. Odds on 1:00, 1:05, 1:15, 1:30, 1:50. Evens on :50, :55, 1:05, 1:15, 1:40.
    100 Free. Count strokes. Lower count on each length.
    100 Choice. Count. Lower each 25.


    Cool-Down (200)
    100 Swim. Change strokes after each 25
    100 Swim choice.

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