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Thread: Betsy's 1 Hr Workouts

  1. #741
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 18

    Warm-Up (1000-1200)
    200-300 Swim
    200-300 Pull
    600 as 4 sets of (3 x 50). In each set, #1 is D/S, #2 Pull, #3 Swim. Go on 3 or 4th touch.

    Main (1300-1500)
    200 (2 x 100). Rest 20 sec between. Tell me your time after each 100. If you don’t get your time, I’ll move you to another lane and time you. Figure your average per 50.
    400 (8 x 50). Maintain average per 50. I’ll assign the interval.
    200-300 (50 Kick/50 Swim)
    100 (2 x 50) Non-free or 25 non/25 fr. Rest 15 between. Give me your average.
    200 (4 x 50) Maintain average. I will assign interval.
    200-300 Pull

    Cool-Down (200)
    (4 x 50) Count strokes.

  2. #742
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Nov 20

    Warm-Up (1000)
    400 Free (Swim 200, rest 10, swim 2 x 100, rest 10 between)
    300 Swim 2 x (50 choice/50 free/50 choice). Rest 15 after each 150.
    200 Count strokes, Free. 4 x 25 pull, no paddles. 4 x 25 swim.
    100 Swim IM. Drill when necessary, (fly, back, breast, free).


    Main (1400)
    100 (2 x 50) Non-free or 25 non/25 fr. Rest 15 between. Figure your average time.
    200 (4 x 50) Maintain average. Set Interval as average + 20. Plenty of rest.
    150 Pull, recovery.
    150 (3 x 50) free. Rest 10 between. Get average time.
    200 (2 x 100) free. Rest 15 between. Get average time.
    300-600 (2 x 50, 1 x 100 Hold pace; pull 100 recovery) x 2.
    Determine interval using average +15


    Cool-Down (200-300)
    (4-6) x 50 drill/swim, choice.

  3. #743
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    Re: Betsy's 1 Hr Workouts

    Friday, Nov 22

    Warm-Up (1000)
    200 Swim
    200 Pull
    300 Swim, choice, mix it up
    ~Fins on~
    300 (25K/25D/25S)
    ~Keep fins on~

    Main (1500)
    100 (4 x 25) #1, 3 Kick on left side, free; #2,4 Kick on right side, free
    100 (4 x 25) #1-2 Change 6, #3-4 Chg 6 with 3
    100 (4 x 25) #1-2 Change 3 with 3; #3-4 Chg 2
    100 (4 x 25) #1-2 c.u.; #3-4 3F-3L-eF-3R
    100 (4 x 25) Backstroke or breaststroke kick (fins off for breast)
    ~Fins off~
    100 (4 x 25) Pull, back or breast
    100 (4 x 25) Swim, good stroke, back or breast
    200 (2 x 100), freestyle, good stroke
    200 Pull, free, good stroke
    200-400 (4-8) x 50 #1-2 choice, #3-4 free, #5-6 choice, #7-8 free

    Cool-Down (200)
    Swim, choice

  4. #744
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    Re: Betsy's 1 Hr Workouts

    Monday, Nov 25

    Warm-Up (1000)
    200 Swim, choice
    200 Pull, free
    ~Fins on~ Rest just 5-10 after each 25.
    100 (4 x 25) #1, 3 Kick on left side, free; #2,4 Kick on right side, free
    100 (4 x 25) #1-2 Change 6, #3-4 Chg 6 with 3
    100 (4 x 25) #1-2 c.u.; #3-4 3F-3L-3F-3R
    ~Fins off~
    200 Swim free
    100 Pull (all backstroke or 25 back/25 free)

    Main (1400)
    100 (2 x 25). Chg 3 with 3 freestyle. Good form! (2 x 25) chg3 with 3 backstroke.
    100 (2 x 25) c.u. with stick; (2 x 25) c.u. w/o stick
    400 (2 x 200) Free swim. Rest 20 sec. Keep it long.
    100 (4 x 25) Pull, no paddles. Count strokes. Roll into each stroke and extend.
    400 (2 x 200) Pull. #1 no paddles, #2 with paddles
    300 Swim. Choice - mix it up.

    Cool-Down (200)
    4 x 50 Drill/Swim, choice

  5. #745
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    Re: Betsy's 1 Hr Workouts

    Thanksgiving, 2013

    Give thanks for…
    (1) Family (Swim 200-300 choice)
    (2) Friends (Pull 200-300)
    (3) Country (8 x 50) Odd – drill/swim; Even swim
    (4) Our great pool facilities. x 100 on descending interval. Starting intervals: 1:55, 2:10, 2:20, 2:30, 3:05. Lane 8 do 3 x 100.
    Subtract 5 sec from interval after each 100.
    (5) Abundant food. 200 free (50c.u./50 almost c.u.)
    (6) Great variety of beverages (4-10) x 50. #1-4 pull; #5-10 swim.
    (7) Delicious desserts. 200 Kick.
    (8) Your coaches. 100-200 as (4-8) x 25. Odd – perfect push- off, great stroke.Even – count strokes

    Your coaches are thankful for each of you!!!

  6. #746
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 2

    Warm-Up (400)
    Swim 400, choice, or until I stop you. Everyone stop together.

    Main (1950)
    300 (12) Swim (50 free/25 back) x 4. Continuous.
    275 (11) 25 drill/25 swim, choice. Continuous.
    250 (10) 5 x 50 drill/swim. Drill and swim same stroke. Free, back, breast, free, back.
    225 (9) Pull 25 and let feet drag (no kicking). Get buoy and paddles and pull 200, free.
    200 (8) Kick, choice.
    175 (7) 25 kick free on rt/25 kick free on lft/25 chg 6/ 25 chg 6 with 3/25 chg 3/ 25 chg 3 with 3/25 swim. Fins ok. All free.
    150 (6) 3 x 50 descend. Choice. Rest 10 sec. Dont wait for others.
    125 (5) 100 swim free / 25 kick free or back. Fins ok.
    100 (4) Swim choice.
    75 (3) 25 back/25 breast/25 free
    50 (2) Count strokes, choice.
    25 (1) Count strokes free.

    Cool-Down (200)
    Easy swim, if time.

    This can be confusing because you keep switching ends of the pool. I printed workouts for each end to keep them straight.

  7. #747
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Dec 4

    Warm-Up (1200)
    200-300 Swim, choice
    200-300 (100 pull/100 swim/100 pull)
    200-300 (25 drill/25 swim), choice
    200-300 Kick

    Main (1400)
    600 Freestyle: Intervals: Ln 4 – 2:30, 1:40, :50; Ln 5 – 2:55, 1:55, 1:00
    Pull 150, Swim 150 Ln 6 – 3:05, 2:10, 1:05; Ln 7 – 3:45, 2:30, 1:15
    Pull 100, Swim 100 Ln 8 – 4:30, 3:00, 1:30
    Pull 50, Swim 50

    200-300 50 Kick/50 Swim, choice

    500 (10 x 50) . Do in groups of 2. Think 5 sets of 2 x 50. #1 build, #2 good effort
    On :55 or 1:00, 1:10, 1:20, 1:30, 1:50

    Cool-Down (200)
    200 pull or swim or mix it up

  8. #748
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    Re: Betsy's 1 Hr Workouts

    Friday, Dec 6

    Warm-Up (1000-1100)
    300 (100 swim / 50 c.u./50 almost c.u. / 100 swim)
    200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
    300 (3 x 100 pull); rest 15; # 1 free almost c.u. / #2 same / #3 choice
    200 300 Kick. 200 if breaststroke; 300 if with fins.

    Main (1600)
    400 (8 x 50). #1-4 Freestyle on :50, :55, 1:05, 1:20, 1:50
    #5-8 Choice on 1:00, 1:10, 1:20, 1:30, 2:00
    400 Swim (1st and last 100 should be free/middle 200 is choice). Continuous 400.
    400 2 x 200 #1 pull, #2 swim. Let everyone finish. If you get lapped, stop when others stop.
    400 4 x 100 on 1:35, 1:50 or 1:55, 2:00 or 2:05, 2:30, 2:50

    Cool-Down (200)
    8 x 25 Good push-off; good technique

  9. #749
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 9

    Warm-Up (1000)
    100-200 Swim, choice
    200 Free. 50 c.u./50 almost c.u. / 100 swim
    200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
    No fins!
    100 Backstroke. 25 chg 6 with 3 / 25 chg 3 with 3 / 50 swim (hips rotate before hand enters)
    100 Butterfly. 25 kick underwater as far as you can. When you surface, kick fly w/ breast pull.
    25 4 rt arm/4 lft arm. (2 x 25) butter/flutter.
    ~Fins ok now~
    200 25 kick/25 swim, choice

    Main (1600)
    600 3 x 200 freestyle (#1 pull / #2 swim / #3 pull. On 3:10, 3:45, 4:10, 4:30
    Ln 8 – just do 2; rest 15 sec; do not wait.
    ~Fins ok~
    400 (2 x 200) choice, but all one stroke. #1 Kick / #2 Swim. If free, take off fins to swim.
    If back or fly, can keep fins on for swim.
    ~Fins off~
    400 (2 x 200). Swim. Rest 10 sec after each 100 of 200. Rest about 1 min between 200s.
    1st and 2nd 100 of each 200 must be same. Can be back/free and back/ free, or could
    be 100 IM twice. Can change after the 1st 200.
    200 Pull

    Cool-Down (100)
    Easy 100

  10. #750
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Dec 11

    Warm-Up (1000)
    200-300 Swim
    200-300 Pull
    200-300 (50 Kick/50 swim)
    100 (4 x 25) #1-2 fast 12.5/then easy; #3-4 easy 12.5/then finish fast

    Main (1600)
    800 (8 x 50) FREE on :50, 1:00, 1:05, 1:30, 1:50
    (4 x 50) CHOICE. All one stroke or IM. On 1:00, 1:10, 1:15, 1:45, 2:00
    (4 x 50) CHOICE. Same as above, but can be different stroke than above.
    200 Kick
    200 50 Drill/50 Swim, choice
    400 (4 x 100). #1-2, choice. Same stroke or combo, descend. #3-4 free, descend.
    On 1:45, 2:10, 2:20, 2:30, 2:50

    Cool-Down (200)
    8 x 25

  11. #751
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 16

    Warm-Up (1000)
    400 (200 free swim; 100 25 non/25 free; 100 choice)
    300 Fins ok. 25K/25D/25S
    200 Pull
    100 Swim, count strokes. Can mix it up.

    Main (1500)
    5 x 100 Odd swim free; even 25 catch-up/25 swim free
    1:35/1:45, 1:50/2:00, 2:05/2:15, 2:20/2:30, 2:50/3:00
    4 x 100 Pull 1:35, 1:50, 2:05, 2:20, 2:50
    3 x 100 Swim; if free do all 3; if non-free do #1, #3. Same interval as above
    2 x 100 Fins okay. 25 Kick/25 Swim 1:45, 2:05, 2:15, 2:30, 3:00
    1 x 100 Choice, swim.

    Cool-Down (200)
    8 x 25

  12. #752
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Dec 18

    Warm-Up (1200)
    200 Swim (100 free/100 choice)
    200 Pull, free
    100 Pull (25 back/25 free/25 breast/25 choice)
    300 Kick choice (if breast, 200 or 250). Fins ok. Keep fins on for drills.
    100 Free drill (25 chg 6, 25 chg 6 with 3, 25 chg 3, 25 swim)
    100 Back drill (Same sequence)
    100 Swim (25 free/25 breast/25 free/25 breast)
    100 Swim. Repeat alt free/breast or free/back or free/fly

    Main (1500)
    400 Swim Free, long and strong.
    100 (2 x 50) drill/swim. Backstroke.
    400 Swim (150 free/50 choice)
    100 (2 x 50) kick, free or back.
    400 Pull Free, long and strong
    100 (2 x 50) Swim choice.

    Cool-Down (200)
    Easy swim

  13. #753
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    Re: Betsy's 1 Hr Workouts

    Friday, Dec 20

    Warm-Up (1200)
    200-300 Swim (75 free/25 choice)
    200-300 Pull
    300 (4 x 75) 25 kick/50 swim; rest 10-15 after each 75
    300 (6 x 50) Pull. #1-2 free, no paddles; #3 non-free, no paddles; #4 free with paddles;
    #5-6 choice (choice of stroke and paddles). Go on 4th touch.

    Main (1400)
    250 5 x 50 free; work on steady pace. :45, :55, 1:05, 1:15, 1:45
    250 1 x 250 free. Regroup before the next part.
    200 4 x 50 choice. All one stroke or IM. :55, 1:10, 1:15, 1:30, 1:55
    200 1 x 200 same stroke as above.
    150 3 x 50 choice. All one stroke or IM switch (fly/back, back/breast, breast/free)
    150 1 x 150 choice. All one stroke or 3 stroke IM.
    100 2 x 50 choice. All one stroke.
    100 1 x 100 choice. Same as above.

    Cool-Down (200-300)
    50 Kick/50 Swim

  14. #754
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 23
    Workout was printed and had graphics for the holiday. We ended with some great relays, lots of noise from cheering.
    This time was probably my best effort at having even teams - I got lucky.

    Santa Claus is Coming to Town

    You better watch out. You better not complain. Better not pout . I’ll completely explain. Santa Claus is coming to town.

    →500 as: 100 swim (no fins) / 100 kick with fins / 100 swim with fins / 100 drill (choice) / 100 swim no fins
    →400 Pull as: 100 easy pull / 200 pull fast /100 pull easy. Get lane together before each part.
    →300 as 4 x 75. #1- all drill;
    #2 - 50 drill/25 swim; #3-25 drill/50 swim; #4 all swim. Choice drills.
    Leave when 4th finishes.

    He’s making a list and checking with coach. Gonna find out Who works hard and Who doesn’t. Santa Claus is coming to town

    →6 x 50 Pull. On :45,:55, 1:00, 1:20, 1:45

    He sees you when you’re swimming. He knows when you are sloppy. He knows if you are doing your best, so pay attention to how much rest.

    →400 as 2 x 50 / 2 x 100 / 2 x 50. Look at the clock when you start. Rest exactly 10 seconds after each part. Get your finish time. Subtract 50 seconds for 400 time.

    Oh! You better watch out! You better not complain. Better not pout. I’ll completely explain. Santa Claus is coming to town.

    →100 easy swim; long and strong
    →At 8:30 we stop for relays!

    I’ll miss you. See you on the 26th or 27th!

  15. #755
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    Re: Betsy's 1 Hr Workouts

    Friday, Dec 27

    Warm-Up (700)
    200 Free swim; long and strong
    200 Free swim; almost catch-up; important to keep hand stretched out.
    ~Fins on~

    50 L drill; get on your side before lifting arm. Count 3 as you get on side, 3 with arm up.
    50 Back swim, get head back
    ~Fins off~
    50 back swim
    50 as 25 breaststroke. Glide. /Vertical kick for 30 sec /25 breaststroke. Glide.

    Main (1800)
    Choice. All one stroke. (400)
    100 kick
    100 pull or drill
    4 x 50 swim

    Freestyle. (500)
    100 kick
    200 pull
    2 x 100 swim

    Choice. All one stroke or IM. (400)
    2 x 50 kick
    4 x 25 1-arm way, swim rest of 25. For breast, pull with fly kick way, swim rest of 25.
    8 x 25 swim

    Freestyle. (500)
    3 x 100 Pull
    2 x 100 Swim

    Cool-Down (200)
    Easy 200, long and strong

  16. #756
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    Re: Betsy's 1 Hr Workouts

    Thank you. My goal is using this for my swim tomorrow. The variety along with ease of understanding were helpful in me understanding this one. (and it fits on by 3x5 card too!) Thank you

  17. #757
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    Smile Re: Betsy's 1 Hr Workouts

    There's some gems in here- Thank you. We don't have a master's group where I live now, so I'm doing workouts on my own. I use Laurie Hug's a lot, but some of these look really good too, I appreciate the inspiration. Thank you for taking the time.

  18. #758
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 30

    Warm-Up (1000)
    300 Swim (200 free/100 choice)
    300 (6 x 50) , all are Drill/Swim. #1 breast-pull with fly kick, #2 breast-1 pull/2 kicks,
    #3 breast-2 pulls/1 kick. Fins On. #4 back-“L” drill, #5 back- 3rt only/3 lft only,
    #6 fly-stone skipper (underwater recovery)
    300 (6 x 50) . #1 kick 50 back, #2 kick 50 fly with board, #3 kick 50 free with board,
    #4 back-25 kick/25 swim, #5 fly-25kick/25swim, #6 free-25 kick/25swim
    ~fins off~
    100 Swim, choice

    Main (1500)
    5 x 100 free (Other lanes did 8, 7, 6, 3) on interval for 10-15 sec rest.
    10 x 50 choice (or 8, 6,6,4)on interval for 10 sec rest.
    5 x 100 free (# depends on time left). Can add 5 sec to interval.

    Cool-Down (200)
    Easy swim

  19. #759
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    Re: Betsy's 1 Hr Workouts

    Friday, Jan 3

    Warm-Up (1200)
    300 (4 x 75) Swim. #1-2 free, #3-4 free/choice/free. Go on 3rd touch.
    300 (4 x 75) Kick. #1-2 choice with fins, #3-4 choice with fins or breaststroke
    300 (4 x 75) Drill/Swim/Drill. #1-2 full catch-up, #3-4 choice
    300 (4 x 75) Pull.

    Main (1500)
    300 (3 x 100) Swim free, descend. On 1:35, 1:55, 2:00, 2:20, 2:50
    900-1200 (3-4) x the following:
    All one stroke for set or IM (50s are fly/back and breast/free)
    4 x 25
    2 x 50
    1 x 100 (time yourself)

    Cool-Down (200)
    Easy swim

  20. #760
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    Re: Betsy's 1 Hr Workouts

    Monday, Jan 6

    Warm-Up (1200)
    100-200 Swim, choice
    100 Free (25 swim/50 catch-up/25 swim)
    300-500 (6-10) x 50 #1-4 Swim: #1 fly/back or free/back, #2 back/breast, #3 breast/free,
    #4 free. #5-6 Swim choice, #7-10 (same as 1-4)
    400 (4 x 100) free. Get time on each 100 so we can compare.
    #1 Swim, #2 Pull with buoy, no paddles, #3 Swim with paddles, #4 Pull w/ paddles
    On: 1:40, 2:00, 2:10, 2:30, 2:55

    Main (1200)
    Swim 200 (25 choice/25 free). On free, concentrate on almost c.u., especially on breath
    300 (3 x 100) on 1:45, 2:05, 2:15, 2:30, 2:55 2:25
    300 (3 x 100) on 1:40, 2:00, 2:10, 2:25, 2:50 Lv on 60, 25, 50
    300 (3 x 100) on 1:35, 1:55, 2:05, 2:20, 2:45
    300 (3 x 100) on 1:30, 1:50, 2:00, 2:15, ----

    Cool-Down (100-300)
    25 Kick/25 Swim (fins ok)

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