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Thread: Betsy's 1 Hr Workouts

  1. #721
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    Re: Betsy's 1 Hr Workouts

    Wednesday, October 2

    Warm-Up (900)
    100 Swim
    200 Pull
    300 50K/50S
    200 25K/25S
    100 Swim


    Main (1500)
    Decide on pace for 200. Figure out what each 50 and 25 should be.
    (200) 8 x 25 Odds easy, think about stroke. Evens time yourself; try for correct pace.
    (300) 6 x 50. Try to maintain the correct pace. All 50s should be the same stroke or combo.
    200 Swim. Time yourself.
    100 Swim. Count strokes.
    (200) 8 x 25. #1-2 count strokes. On #2, get time. #3-8 Odds – long and strong.
    (200) 4 x 50 Long and strong, but hold pace.
    (300) 3 x 100 Again, work on keeping 100s the same.

    Cool-Down (200)
    100 easy
    2 x 50

  2. #722
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    Re: Betsy's 1 Hr Workouts

    Friday, October 4

    Warm-Up (800-1200)
    200-300 Swim
    200-300 Pull
    200-300 (25 Swim/25 Drill) Drills: (1) 4R-4L (fly, free or back); (2) fingertip drag – free;
    (3) Fingertip drag with catch-up, (4) 3-3-3-3 Kick 3 on side/K 3 on front/K 3 on other
    side/3 in front (5) and (6) choice
    200-300 Kick

    Main (1300)
    300-400 as (3-4) x 100. #1 Pull, #2 Swim Free, #3-4 choice. All free and hold pace or
    1-2 free (same pace) and 3-4 choice (same pace).
    200 as 8 x 25. I’ll time.
    100 Easy swim
    600 as 12 x 50. Do as 4 x (3 x 50). #1-2 fast, #3 recovery

    Cool-Down (200)
    100 easy
    100 count

  3. #723
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    Re: Betsy's 1 Hr Workouts

    Monday, Oct 7

    Warm-Up (800-1100)
    200-300 Swim
    300 (25K/25D/25S). Fins ok. Choice.
    200-300 as (4-6) x 50 Pull. Go on 4th touch.
    100-200 Swim, choice.

    Main (1600)
    400 as 4 x 100 freestyle, rest approximately 10 sec after each 100. Do not wait for others.
    400 as 2 x 200 #1-100 pull (no paddles)/100 swim. Just stop long enough to drop buoy.
    #2-100 swim/100 pull (no paddles). Just stop long enough to get buoy.
    3:00, 3:40, 4:10, 4:30, 5:30
    400 as 4 x 100 choice. Can mix it up. Consult with lane before starting.
    1:40, 2:00, 2:20, 2:30, 2:50
    400 as 8 x 50. Odds choice. Evens free. On :55/:50, 1:05/1:00, 1:15/1:05, 1:30/1:15, 2:00/1:50

    Cool-Down (100)
    4 x 25

  4. #724
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Oct 9

    Warm-Up (1000)
    200 Swim
    100 Kick (fins ok)
    200 Swim (with fins)
    100 Kick
    ~Fins off~
    200 as 25 Drill/25 Swim
    200 Pull

    Main (1500)
    100 Choice (1st 25 fast, rest long and strong)
    200 Kick
    100 Choice (2nd 25 fast, rest long and strong)
    200 Pull
    100 Choice (3rd 25 fast, rest …)
    200 50 Kick/50 Swim
    100 Choice (4th 25 fast, …)
    200 25 Drill/25 Swim
    100 Choice
    400 as 4 x 50 (!st 2 recovery, #3 fast, #4 easy)

    Cool-Down (200)
    200 Easy

  5. #725
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    Re: Betsy's 1 Hr Workouts

    Thursday, Oct 10
    I coach M,W,F and Karen Mickunas coaches on Tues/Thurs. I like to swim with Karen's group and really liked the workout on Thursday.
    I believe Karen got the idea from GoSwim. I don't remember the warm-up, but the main set was:
    4 x 50 at 200 pace with interval for 10-15 sec rest. Count strokes to get average # of strokes.
    4 x 25 counting and only taking your average - 4 strokes.
    4 x 50 count and only take your average - 3 strokes.
    4 x 75 taking average - 2 strokes.
    4 x 100 taking average -1 stroke.
    This set was not difficult from a breathing standpoint, but it created a lot of muscle fatigue.

  6. #726
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    Re: Betsy's 1 Hr Workouts

    Friday, Oct 11

    Warm-Up (1000)
    100 Swim
    200 Pull
    200 Swim, choice, mix it up
    100 Pull, at least 25 backstroke
    200 8 x25 (2 x 25) IM order
    100 non-free
    100 choice

    Main (1500)
    300 as (4 x 75). Choice. Go on 4th touch. IM or non/fr/non or fr/non/fr
    300 as (3 x 100). Choice. Hold steady pace. 1:40, 1:55, 2:10, 2:20, 2:50
    300 as (6 x 50). Choice. Hold steady on 1-3, descend 4-6. :50 or :55, 1:00, 1:15, 1:30, 1:55
    300 as (3 x 100). Same stroke for all three. Descend. Same as interval above?
    300 as (2 x 150) Pull. Rest 15.

    Cool-Down (200)
    8 x 25

  7. #727
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    Re: Betsy's 1 Hr Workouts

    Monday, Oct 14

    Warm-Up (1200)
    200-300 Swim (75 free/25 non)
    200-300 Kick
    200-300 ((4-6) x 50 drill/swim, choice. Go on 4th touch.
    200-300 Pull (100 easy. Stop and regroup if necessary. 200 good effort)

    Main (1500)
    150 (3 x 50) freestyle. #1 count, #2 easy to moderate, #3 moderate. :50, 1:00, 1:05 or 1:10,
    1:15, 1:45
    150 (3 x 50) choice. Descend. :55, 1:05-1:10, 1:10-1:15, 1:30, 1:55
    300 Swim. 50 non-free/50 free or 50 drill/50 free
    300 Pull as 200 pull, rest 20, 100 pull
    300 Swim as 3 x 100. All free or 100 non/100 free/100 non.
    (1:30/1:40, 1:50/2:00, 2:05/2:20, 2:15.2:30, 2:40/2:55)
    300 as 4 x 75 (25 build/25 fast/25 easy). Go on 4th touch.

    Cool-Down (200)
    Easy swim.

  8. #728
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Oct 16

    Warm-Up (1000)
    100-200 Swim
    200-300 Pull
    150-300 (25K/25D/25S) x (2-4)
    100-200 (4-8) x 25 choice. #1-4 count, #5-8 build

    Main (1500)
    600-1000 (6-10) x 100 freestyle on 1:35, 1:55, 2:05, 2:15, 2:50. Steady pace.
    300-500 (6-10) x 50 #1-2 easy, recovery; #3-5 drill/swim;
    #6-10 swim. Descend 6-7, 8 easy, descend 9-10

    Cool-Down (200)
    Easy swim

  9. #729
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    Re: Betsy's 1 Hr Workouts

    Friday, Oct 18

    Warm-Up (800-1100)
    400 (100 Swim /50 Catch-up /100 Swim /50 4 rt only-4 lft only /100 Swim)
    200-300 Kick 25 fly/25 fly or free, 50 back, 50 free, 50 breast or free, 100 choice
    200-300 (4-6) x 50 Pull. All are free except last one is back. Go on 4th touch
    100 Swim, choice

    Main (1400)
    200 4 x 50 free on :50, :55, 1:05, 1:10, 1:45
    200 8 x 25 from the center of pool - TURNS
    200 4 x 50 choice on 1:30, 1:30, 1:45, 1:50, 2:00. At 200 race pace.
    100 Swim or pull, easy
    100 4 x 25 Sprint on :45, :50, :55, :55, 1:00
    100 2 x 50 on 2:00, same stroke, at 100 race pace.
    200 choice, mix it up
    300 3 x 100 (#1 pull, #2 swim, #3 pull) moderate

    Cool-Down (100)
    4 x 25 “perfect stroke”

  10. #730
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    Re: Betsy's 1 Hr Workouts

    Monday, Oct 21

    Warm-Up (700-900)
    200-300 Swim
    ~Fins on~
    100 (4 x 25) Kick, fast. Go on 3rd touch.
    100 (4 x 25) Drill. #1-2 Free catch-up; #3-4 Back L-drill
    ~Fins off~
    100 (4 x 25) Pull. #1 Free, #2 Breast, #3 Free, #4 Back
    200-300 (4-6) x 50 Pull. Free. On :50, :55, 1:05, 1:15, 1:45


    Main (1600)
    200-300 Swim. Long and strong. Roll and extend, glide. (75 free/25 non)
    300-400 (3-4) x 100 Pull free. 1:35, 1:50, 2:05, 2:15, 2:50
    200 (4 x 50) Swim free on :50, :55, 1:05, 1:15, 1:45
    200 (50 non/50 free or 50 4R-4L/50 free)
    200 (4 x 50), Choice. All one stroke or IM. On 1:30, 1:40, 1:50, 2:00, 2:30. Fast
    100 Count strokes, choice
    100-200 (1-2) x (2 x 50). Fast. Interval above. If time, rest 1:00 and do second time.

    Cool-Down (200)
    2 x 100 easy

  11. #731
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Oct 23

    Warm-Up (800-1200)
    200-300 (25 fingertip drag/25 catch-up/25 almost catch-up)
    200 (25 non-free or 3R-3L / 25 free)
    400-600 (2-3) x 200 Pull. Wait for lane to finish each 200.
    100 Swim, choice.

    Main (1300)
    300-500 (6-10) x 50. 1-3 free descend, 4-6 choice descend, 7-9 choice descend, 10 easy
    300 Swim freestyle. Get time on 3rd 100.
    200 Swim free. Get time on 2nd 100.
    100 Swim free. Get time. Compare to others.
    Starts from lanes 7-8.
    Lanes 4-6: 8 x 25. Count odds. Sprint evens. On :45.

    Cool-Down (200)
    Easy swim

  12. #732
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    Re: Betsy's 1 Hr Workouts

    Friday, Oct 25

    Warm-Up (1100)
    200-300 as 75 swim/25 drill
    50 breaststroke. Swim 25, vertical kick breaststroke 30 sec, swim 25.
    ~Fins on~
    50 fly (25 kick, arms extended/25 2 rt-1 full-2 Lft)
    50 back (25 kick/25 swim)
    50 free (25 kick on side/25 swim)
    200 swim (fins ok) as 25 non-free/75 free
    200 Kick, choice
    ~Fins off~
    200 Pull as 50 holding paddles on top, 50 no paddles, 50 regular paddles, 50 no paddles

    Main (1500)
    5 x 100 IM slide. #1 25 fly/75 free, #2 free/back/fr/fr, #3 fr/fr/br/br, #4 all fr, #5 IM
    300-600 (6-12) x 50. Do as 2 x 50 (same stroke), rest10 in between, rest 30 after every2, continue.
    400 Pull 4 x 50, 2 x 100. On :50/1:30, :55/1:50, 1:00/ 2:00, 1:10, 2:15, 1:50 (50s only)

    Cool-Down (100)
    4 x 25

  13. #733
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    Re: Betsy's 1 Hr Workouts

    Monday, Oct 28

    Warm-Up (1000)
    200-400 Swim or drill (mix it up)
    400-500 (8-10) x 50. Mix it up: drill, drill/swim, swim. Time yourself on 2 or 3.
    100-200 Swim

    Main (1500)
    Divide into 2 groups: (1) going to meet or want to work on specific distance
    (2) not going to meet, want to do regular workout

    (2) Regular workout:
    5 x 100 Pull on interval for 10-20 sec rest
    4 x 100 (with fins) 25 Kick/25 Swim. Go on 4th touch.
    3 x 100 Swim. Descend.
    2 x 100 #1 pull, #2 swim
    1 x 100 choice. Predict your time.

    Cool-Down (100)
    2 x 50 easy

    (1) Meet Taper:
    °Pick an event to work on pace. I will time you on part of the event or a “broken” event
    400, 800, 1500: 2 x 100
    200: 4 x 50 with 10-15 sec rest
    100: 2 x 50 with 10-15 sec rest
    50: 2 x 25 with 10 sec rest

    °4 x 25 (12 ˝ FAST , 12 ˝ easy)
    °Pick another event

    °4 x 25 from the center of the pool – fast turns
    °Cool-Down: easy 100

  14. #734
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Oct 30

    Warm-Up (1000)
    200-300 Swim
    200-300 Drill/Swim
    100 (4 x 25) count strokes
    100 (4 x 25) kick 12˝, swim 12˝
    100 (4 x 25) pull 12˝, swim12 ˝ . Let feet drag
    100 (4x 25) FAST. Rest 10.

    Main (1500)
    400 (2 x 200) as 50 pull/50 swim. Meet: 2 x 100.
    400 (4 x 100). Can change stroke after 2. Meet: 4 x 50
    400 (8 x 50). Choice. Meet: 4 x 50.
    200-300 (4-6) x 50. Start at deep end. Sprint odds, easy evens. Start in Ln 4, Ln 6, Ln 8.
    Return in Ln 5, Ln 7.

    Cool-Down (200)
    Easy swim

  15. #735
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    Re: Betsy's 1 Hr Workouts

    Friday, Nov 1

    Warm-Up (1000)
    600 as (6 x 100). Rest 10 after each 100. #1 Swim, #2 Pull, #3 Drill/Swim by 25 (catch-up),
    #4 Drill/Swim by 25 (3 kicks arms extended / 3 kicks on right / 3 kicks arms ext /
    3 kicks on left / back to center). Like change 3 but stop in the middle for 3 kicks,
    #5 Pull, #6 Swim
    400 as (8 x 50) #1 free, #2 25 back/25 free, #3 free, #4 25 breast/25 free, #5 free, #6 fly/free
    #7 free, #8 choice. Go on 4th touch.

    Main (1500)
    200-400 Swim (75 free/25 choice)
    200-400 (1-2) x 200 Pull. Rest 20.
    300 (3 x 100) Swim. #1 moderate, #2 fastest, #3 moderate. On 1:35, 1:50, 1:55, 2:00, 2:10
    300 (3 x 100) Pull. Same as above.

    Cool-Down (200)
    8 x 25

  16. #736
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 4

    Warm-Up (1000)
    300 (100 Swim; 100 25d/25s ; 100 swim
    300-400 (100 Pull; (4-6) x 50 Pull)
    ~fins on~
    200 (4 x 50 drill); #1-2 chg 6 w/ 3, free HEAD IN; #3-4 chg 6 w/ 3 back LOOK UP
    100 (4 x 25); Kick 3 on front/K 3 on rt/ K3 on front / K3 on lft/ K3 on front

    Main (1500)
    500 (1-2-3-4-4-3-2-1). Swim. All free.
    400 (2 x 50, 2 x 100, 2 x 50). Each group of 2 the same stroke.
    300 (4 x 75) Each 75 is: 25 swim/ 25 kick / 25 swim
    200 (2 x 25, 2 x 50, 2 x 25)
    100 (2 x 50)

    Cool-Down (300)
    100-300 Swim

  17. #737
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    Re: Betsy's 1 Hr Workouts

    Wed, Nov 6

    Warm-Up (1000)
    200 Swim
    200 (75 drill/25 swim). 25 c.u.; 25 4 rt only/4 lft only; 25 chg 3; 25 swim
    200 (75 free/25 non-free)
    200 Pull
    200 (2 x 100 free, even pace). Rest 10.

    Main (1600). All 200s.
    1) 200 Swim (1st 100 long and strong / 2nd 100 faster); choice. Whole 200 same stroke, not IM.
    2) (4 x 50 drill/swim) on 1:00, 1:10, 1:20, 1:30, 1:50 Choice
    3) (50/100/50) free. On :45/1:30, :55/1:50, 1:00/2:00, 1:10/2:20, 1:40/3:20
    4) 200 Pull
    5) (2 x 100), choice. On 1:50, 2:10, 2:20, 2:30, 2:50.
    6) (8 x 25) Count strokes. Choice. Rest 5-10.
    7) (2 x 100) free. On 1:30, 1:50, 2:00, 2:20, 2:45.
    8) 200 Swim. Choice. Can mix it up. Long and strong.

    Cool-Down (200)
    50 pull/50 swim

  18. #738
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    Re: Betsy's 1 Hr Workouts

    Friday, Nov 8

    Warm-Up (1000)
    300 (100 Swim; 100 25 (4rt-4lft)/25 swim; 100 swim)
    200 Pull
    300 (50 kick/50 swim). Fins ok.
    200 (75 free/25 non)

    Main (1500)
    100 (4 x 25 count), choice
    200 (4 x 50 count), choice
    100 (2 x 50, choice), descend
    200 (2 x 100, choice), descend
    100 (1 x 50 fast, free). I’ll time each lane. (1 x 50 easy)
    300 (3 x 100 pull)
    300 (3 x 100) #1 swim, #2 pull, #3 swim
    Relays
    #1 Even up number in each lane. Each lane forms a relay. Handicapped relay, 50 each.
    I”ll take times from timed 50 and add handicap.
    #2 Another relay, each swim 25.
    #3 ???

    Cool-Down (200)
    4 x 50 easy

  19. #739
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Nov 13

    Warm-Up (700-1100)
    200-300 Swim
    200-300 Pull
    300-500 (6-10) x 50. Go on 4th touch. #1-3 drill/swim; #4-5 Swim; #6-8 d/s; #9-10 swim

    Main (1500)
    ~Fins okay~
    600 (4 x 150). 100 Swim/50 Kick. Choice. Go on 4th touch.
    ~Fins off~
    500 (5 x 100) Free. Odds pull/evens swim. On 1:40, 2:00, 2:10, 2:20, 2:50.
    400 (2 x 200) #1 Free, #2 Choice. 50 swim/25 drill/50 swim/25 drill/50 swim.

    Cool-Down (200)
    4 x 50, choice. Easy

  20. #740
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    Re: Betsy's 1 Hr Workouts

    Friday, Nov 15

    Warm-Up (1000)
    300 100 Swim, choice; 4 x 25 Drill, free. #1 c.u., #2 4R/4L, #3 3kS/3kL/3kS/3kR, #4 Chg 2;
    100 Swim, free. Use hips to extend and glide.
    300 100 Pull, no paddles; 100 Pull w/ paddles; 100 pull w/o paddles
    ~fins on~
    400 50 Kick/50 swim, choice

    Main (1500)
    300 2 sets of (3 x 50). Set #1 choice. Set #2 free. Keep steady pace.
    On :55/:50, 1:10/1:00, 1:20/1:10, 1:30/1:20, 2:00/1:50
    600 6 x 100 Pull odds, swim evens.
    300 2 sets of (3 x 50). Set #1 choice. Set #2 free. Keep steady pace.
    300 3 x 100. #1 fins and paddles, #2 fins, #3 no toys

    Cool-Down (200)
    4 x 50

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