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Thread: Betsy's 1 Hr Workouts

  1. #61
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    Re: Betsy's 1 Hr Workouts

    Wed, Dec 16, Yard Pool
    This main set of 15 x 100 is one of my favorites because there are so many variations. It works well for a big group because the interval keeps everyone moving and no one laps anyone.

    Warm-Up (1000)
    200-300 swim
    4 x 75 as 25 chg 6/25 swim/25 chg 6. Streamline on your side!!! Rest 10-15
    6 x 50 pull (1-3 w/ paddles, 4-6 w/o paddles) on :55, 1:00, 1:10, 1:15
    4 x 25 count strokes.


    Main (1000-1500)
    5 x 100 swim on 1:30, 1:40, 1:55, 2:10, 2:20. Aerobic.
    4 x 100 pull on interval above -5 (1:25, 1:35, 1:50, 2:05, 2:15)
    3 x 100 swim on same interval as pull.
    2 x 100 swim on 1:20, 1:30, 1:45, 2:00, 2:10
    1 x 100 pull, fast.

    Cool-Down (100-400)
    2 x 50 drill/swim
    2 x 50 kick
    Repeat

  2. #62
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    Re: Betsy's 1 Hr Workouts

    Thursday, Dec 17, Meter Pool

    WARM-UP (500)
    100 Swim.
    300 (25 K/ 25 D/ 25 S) x 4 Choice. Fins ok.
    100 Swim.

    MAIN (1800)

    400 8 x 50 on :50 or :55, 1:15, 1:45. Work on aerobic pace.
    Can do 1-4 on one stroke and 5-8 of another.
    400 Try to hold the same pace as on the 50s.
    300 6 x 50 on same interval + 5. Descend 1-3, 4-6. Do 3 of one stroke.
    300 Pull. Free.
    200 8 x 25 on :35, :40, :50. Count strokes on odd, sprint on even.
    200 2 x 100. I’ll time you. 10 seconds rest.


    COOL-DOWN (200)
    4 x 50 Easy. Choice.

  3. #63
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    Re: Betsy's 1 Hr Workouts

    Friday, Dec 18, Meter Pool

    Warm-Up (400-800)
    200-400 as 75 swim/25 drill
    (2-4) x 100 as 50 Kick/50 Swim, fins ok. Rest 15 sec.

    Main (900, 1250, or 1650)
    (1) Even pace, free : 10 x 50 or 8 x 50 or 6 x 50 on interval for 10 sec rest
    (2) Timed 50 at pace for above. Predict time w/in 1 second.
    (3) Hold pace, free: 3 x 100 or 2 x 100 or 1 x 100
    (4) Descend, choice:6 x 50, descend 1-3, 4-6 or 5 x 50 descend 1-3, 4-5 or 3 x 50 Descend 1-3
    (5) Timed 50 at 200 pace. Predict time w/in 1 second. Faster than last timed 50. Choice.
    (6) Hold pace, choice: 2 x 100 or 1 x 100
    (7) Sprint. Choice: 4 x 50 or 3 x 50 or 2 x 50 Long rest. On: 1:30 or 1:45 or 2:30
    (8) Timed 50 all out.
    Cool-Down (100-200)
    Easy Swim

  4. #64
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    Re: Betsy's 1 Hr Workouts

    Saturday, Dec 19 Yard Pool and Monday, Dec 20 Meter Pool
    I did this on Sat and had my workout do it on Mon.

    Warm-Up (700)
    200 Swim
    200 Pull
    200 Kick
    100 Drill

    Main (2100)
    ▪2 x 300 as #1 Swim, #2 Pull. Time yourself. Both should be close or pull will be faster with paddles.
    D=Drill, NF=Non-Free, F=Free
    ▪5 x 100 as #1-100 (D or NF); #2-(75 D or NF)/25 F; #3-(50 D or NF)/50 F
    #4-(25 D or NF)/75 F; #5-100 F. Set interval by adding 10 sec after 1st 100.
    ▪4 x 100. Even pace on interval 10-15 sec faster than above.
    ▪300 Kick
    ▪4 x 50 on interval with 15 sec rest.
    ▪4 x 25 Count strokes. Rest 5-10 seconds after each 25.

  5. #65
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    Re: Betsy's 1 Hr Workouts

    Monday, Dec 21, Yard Pool and Wednesday, Dec 23, Meter Pool

    On the twelfth day of Christmas your true love (aka coach) gave to you …

    WARM-UP (1050)
    300 (12 Drummers Drumming) 12 lengths of Free for warm-up

    ~Fins OK~
    275 (11 Pipers Piping) 11 lengths of 25 K/25 S. No board (on back or side) – stretch.
    250 (10 Lords a Leaping) 10 x 25 Swim on interval with 10 sec rest.
    #1-2 Fly or Free, #3-4 Back or Free, #5-6 Breast or Free, #7-8 Free, #9-10 Choice 225 (9 Ladies Waiting) Count strokes.
    1, 2, 3, 2, 1 or think of it as 25, 50, 75, 50, 25. Choice

    MAIN (1175)
    400 (8 Maids a Milking) 8 x 50 on interval for 15 sec rest. Choice.
    #1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend

    500 (7 Swans a Swimming) Double 50 interval for 100s.
    #1 50 Pull, #2 100 Pull, #3 50 Swim, #4 100 Swim, #5 50 Pull, #6 100 Pull, #7 50 Swim

    150 (6 Geese a Laying). 6 lengths alternate drill/swim, choice.
    125 (5 Golden Rings) 5 x 25 Sprint odd. Easy even.

    COOL-DOWN (275)
    100 (4 Calling Birds) 4 lengths easy
    75 (3 French Hens) 3 lengths pull, no paddles.
    50 (2 Turtle Doves) 2 lengths pull, no paddles
    50 (1 Partridge in a Pear Tree) 1 x 50 swim

    Total: 2350-2500

  6. #66
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    Re: Betsy's 1 Hr Workouts

    On the 12 Days of Christmas workout above, I printed one for each lane. The printed copy had graphics for most of the 12 day (drummer drumming, lords leaping, maids milking etc).

    This is the last workout until the 31st or 1st. Tomorrow night my family (husband and 17 yr old granddaugther) and I are leaving for a week in London.

  7. #67
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    Re: Betsy's 1 Hr Workouts

    Monday, Jan 4, Meter Pool
    I had another day out of town and had someone else do the workout. Each lane had a copy so they could work their way through it.

    Procedure:
    Lanes 4-5, goal is 3000 m. Start at #1
    Lanes 6-7, goal is 2500 m. Start at #2
    Lane 8, goal is 2000 m. Start at #3

    Important:
    ▪If you get lapped, stop when the rest of your lane stops. Do not expect them to wait for you.
    ▪If you lap everyone in your lane, you should: wait patiently, move to a faster lane, or swim an easy 50 extra.
    ▪You have to be realistic in your choice of lane and courteous to others. You can make this work!

    (1) 500 Swim as 75 free/25 non-free (or 25 drill)
    (2) 500 as 50 swim/50 kick, choice. Keep fins on for swim.
    (3) 400 Swim. Lanes 4-7: Free. Try to hold a decent pace.
    Lane 8: 75 free/25 non-free (or 25 drill).
    (4) 400 Pull, free.
    (5) 300 Swim as 50 non-free/50 free.
    (5) 300 as (25 Kick/25 Drill/25 Swim) x 4. Continuous, choice.
    (6) 200 as 4 x 50 on 1:00, 1:05, 1:15, 1:20, 1:45
    (7) 200 Pull, choice
    (8) 100 Swim, IM or choice.
    (9) 100 Swim, free.

  8. #68
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    Re: Betsy's 1 Hr Workouts

    Monday, Jan 4, Yard Pool

    4 x 100 Swim. Choice. Rest 10-15 seconds. Easy, this is warm-up.
    4 x 100 as: #1-100 Kick, #2-75 Kick/25 Swim, #3-50 K/50 S, #4-25 K/75 S. Rest 10-15.

    4 x 100 as 50 Drill/50 Swim.
    #1 Chg 6 free; #2 Chg 6 back; #3 catch-up free; #4 3 rt only/3 lft only

    4 x 100 Swim, descend on 1:30, 1:35 or 1:40, 1:50 or 1:55, 2:05 or 2:10, 2:20
    4 x 100 Pull, on 1:20, 1:30, 1:45 or 1:50, 2:00, 2:15
    4 x 100 Swim on same interval as pull (or subtract 5)

    4 x 100 Odds pull (no paddles), evens swim. Generous interval, beginning of cool-down

    4 x 100 25K/25D/50S, rest 10-15. Cool Down.

  9. #69
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    Re: Betsy's 1 Hr Workouts

    Tuesday, Jan 5, Meter Pool

    Warm-Up (700-1000)
    200-400 swim, choice
    200-300 as 50 pull (no paddles)/50 swim
    200 as 50 drill/50 swim
    100 swim, count strokes on each length

    Main Set #1 (800)
    ▪4 x 200 as:
    #1 – 50/150, time 1st 50
    #2 – 50/50/100, time 2nd 50
    #3 – 100/50/100, time 50
    #4 – 150/50, time 50
    This set is to time yourself on one 50 of a 200 and see if you can hold your 200 pace.

    Main Set #2 (400)
    ▪4 x 100 Pull on interval for 20 sec rest


    Cool-Down (300)
    200 as 25 drill/25 swim
    100 easy swim

  10. #70
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Jan 6, Meter Pool

    Warm-Up (600-900)
    200-300 Swim
    200-300 Pull
    200-300 as 50 Kick/50 Drill, choice

    Main (1200-1800).
    Sets of 3 x 100 on descending intervals. Rest 30-45 sec between sets.
    Ln 4: 1:50, 1:45, 1:40, 1:35, 1:40, 1:45
    Ln 5: 2:00, 1:55, 1:50, 1:45, 1:50, 1:55
    Ln 6: 2:05, 2:00, 1:55, 1:50, 1:55, 2:00
    Ln 7: 2:15, 2:10, 2:05, 2:10, 2:15
    Ln 8: 3:00, 2:50, 2:40, 2:50


    Cool-Down (100-200)
    ? x 50, choice, easy

  11. #71
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    Re: Betsy's 1 Hr Workouts

    Wed, Jan 6, Yard Pool

    Warm-Up (1000)
    200 swim
    200 d/s by 25
    200 kick
    200 pull
    8 x 25, count strokes


    Main (1000-1600)
    Ln 5: 8 x 200 on 2:50
    Ln 4: 7 x 200 on 3:15
    Ln 3: 6 x 200 on 4:00
    Ln 2: 6 x 200 on 4:00
    Ln 1: 5 x 200 on 5:00

    #1 swim, #2 pull, #3 swim, #4 25 catch up/75 swim, #5 pull,
    #6 broken 200 (neg split)-stop 10 sec at 100 to get time for 1st 100; sub 10 from final time
    #7 swim, #8 pull or swim


    Cool-Down (200)
    4 x 50 d/s
    4 x 50 swim

  12. #72
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    Re: Betsy's 1 Hr Workouts

    Friday, Jan 8, Meter Pool
    This group had long workouts on Mon and Wed so we did some stroke work today.

    Warm-Up (900)
    ▪5 minute swim
    ▪8 x 25 Drills
    Free (1) Chg 6, (2) Chg 6 w/ 3, (3) Chg 3, (4) K 3 arms ext, K3 on rt, 3 arms ext, 3 on lft
    Back (5) Chg 6, (6) Chg 6 w/3, (7) Chg 3, (8) Kick 10-12 flutter kicks on back, arms ext, then swim rest of 25
    ▪200 Kick. 50 dolphin on back, 50 back, 50 fr w/ brd, 50 breast w/ brd
    ▪100 Kick, choice.
    ▪200 Pull. 50 fr w/ paddles (catch, bend wrist), 25 breast w/ paddles, 25 br or fr, 25 bk w/ paddles, 25 fr or bk, 25 bk or br w/o paddles, 25 choice.

    Main (1300)
    250 as 25-50-75-100 Swim free, long stroke, roll hips
    200 free swim
    100 as 25-50-25 back, roll from hip
    200 as 4 x 50 back or 25 bk/25 fr
    200 free swim
    150 as 6 x 25 breast, count strokes. 2 of 6 must be breast.
    400 as 8 x 50 choice

    Cool-Down
    ? x 25, count strokes, choice

  13. #73
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    Re: Betsy's 1 Hr Workouts

    Saturday, Jan 9, Yard Pool

    Overall workout is 6 x 400.
    (1) 400 swim. 75 free/25 non-free
    (2) 8 x 50 drill/swim on 1:00 or 1:10
    (3) 8 x 50 kick on 1:05, last two breaststroke
    (4) 2 x 200, descend. Rest 15-20 seconds between.
    (5) 400 Pull.
    (6) (2 x 50 as fly/bk and br/free + 100 free) x 2

  14. #74
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    Re: Betsy's 1 Hr Workouts

    Monday, Jan 11, Meter Pool

    Warm-Up (800)
    200-300 Swim
    300 as 25K/25D/25S
    4 x 50 Kick, fast

    Main (800-1600)
    (2-4) x the following:
    3 x 50 on interval for 10-15 sec rest
    Rest up to 1 minute, then fast 100
    150 pull, recovery

    1st time through: IM, Non-free, or 25 non-free/25 free
    2nd time: Free
    3rd – 4th : Choice


    Cool-Down
    50-200 easy swim

  15. #75
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    Re: Betsy's 1 Hr Workouts

    Mon, Jan 11, Yard Pool

    Warm-Up (900-1100)
    200-300 Swim
    3 x 100 Pull on 1:25, 1:35, 1:50, 2:00, 2:20
    (4-6) x 50 as 25 Drill/25 Swim, mix in some non-free on :55, 1:00 or 1:10, 1:10 or 1:15, 1:20
    200 Kick

    Main (1600, 1250, 1050) Work on steady pace.
    25-50-75-100-125-150-175-200-175-150-125-100-75-50-25
    Fastest lanes did all. Slowest lanes skipped the 175s.
    I set intervals for each lane for 15 sec rest on shorter swims and 30 sec rest on longer ones.

    Cool-Down (100-200)
    Easy pull or swim.

  16. #76
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Jan 13, Meter Pool
    As usual when we do distance per stroke (DPS), swimmers complained of being tired all day. That's from using muscles they don't usually engage in the stroke.

    WARM-UP (800)
    200 Swim
    200 Drill (50 chg 6, 50 chg 6 w/ 3, 50 chg 3, 50 chg 3 w/3)
    4 x 50 Kick on 1:05 or 1:10, 1:10 or 1:15, 1:20-1:30, 1:45
    200 Pull Long stroke


    MAIN (1100)
    Free (700)
    150 (25-50-75 Count strokes, maintain DPS)
    200 (2 x 100 Descend but maintain DPS)
    150 (25-50-75 Count strokes, Pull)
    200 (2 x 100 Descend pull, DPS)

    Choice (400)
    100 (25-50-25 Count, DPS)
    100 (2 x 50 Descend, DPS)
    100 Pull (50 if breaststroke or fly)
    100 Kick

    MAIN #2 (300-600)
    (6-12) x 50 Descend 1-3, 4-6, etc.

    COOL-DOWN (100-300)
    Easy Swim

  17. #77
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Jan 13, Yard Pool
    This is a repeat of a workout the morning group did last week.

    Warm-Up (900-1000)
    ▪200-300 swim
    ▪8 x 25 Drills
    Free (1) Chg 6, (2) Chg 6 w/ 3, (3) 3 RT/3 LFT, (4) 3 RT, 3, 3 LFT
    Back (5) Chg 6, (6) Chg 6 w/3, (7) Chg 3, (8) Kick 10-12 flutter kicks on back, arms ext, then swim rest of 25
    ▪200 Kick. (1) 50 dolphin on back, (2) 50 back, (3) 50 fr w/ brd, (4) 50 breast w/ brd
    ▪100 Kick, chose from 4 above.
    ▪200 Pull. (1) 50 fr w/ paddles (catch, bend wrist), (2) 25 breast w/ paddles, 25 br or fr,
    (3) 25 bk w/ paddles, 25 fr or bk, (4) 25 bk or br w/o paddles, 25 choice.

    Main (1400)
    4 x 50 Free, good stroke, on :50, :55, 1:00, 1:05, 1:15
    2 x 100 Free, on 1:20, 1:30, 1:50, 2:00, 2:15
    200 free swim
    100 as 2 x 50 back or 2 x (25 bk/25 fr)
    100 back or alternate 25 bk/25 fr
    100 as 4 x 25 breast, long glide or alt. br and fr
    100 2 x 50 breast or 2 x (25 br/25 fr)
    400 as 8 x 50 choice

    Cool-Down (300-400)
    4 x 25, count strokes, choice
    200-300 swim

  18. #78
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    Re: Betsy's 1 Hr Workouts

    Friday, Jan 15, Meter Pool
    This was a completely new concept for my coaching. I had the swimmers swim 125 and meet me at the other end (deep water). One of the swimmers in this workout teaches deep water aerobics. She did 20 minutes with the group in place of warm-up. They did not use the belts for flotation so had to tread water the whole time. They had a choice to use the belts, but they chose not to. I think it was well received as something new. All agreed that it was not easy.
    After the warm-up, they swam 75 to meet me back at the shallow end.

    50-100-150-200 swim, keeping a steady pace. Interval was based on time per 25: 25, 30, 40, 45, 50.
    Repeat above pull, same intervals.

    We are doing the Hour Swim tomorrow. I asked each swimmer what pace/100 they would like to keep for 2 miles. Most gave me a time way slower than I would have said. Trying to hold that pace, they did:
    4 x 100 on long interval 20-30 seconds rest. i think it makes it harder to pace when there is rest. As expected, most were consistent, but faster than predicted. They adjusted their predictiions and did another set of 4 x 100.

    In addition to the aerobics, swimmers got in 2000 (fast lane) to 1400 (slowest lane).

  19. #79
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    Re: Betsy's 1 Hr Workouts

    Sunday, January 17, Meter Pool
    My workout group did the Hour Swim on Saturday. Our pool let us use 3 lanes for 3+ hours; we can do 3 heats of 6 each (2 per lane). Eighteen had signed up, but two were sick. Everyone brings a counter or stays to count another heat. We always have several who just come to help. I am recovering from a cold and didn't swim. I have had some good practices this week and hope to do the Hour at the end of the month. This is a workout that I did alone.


    Warm-Up (500)
    50 swim then 3 x (50 kick/50 drill/50 swim)

    Main (1600)
    400 Swim, trying to hold a steady pace
    400 Pull, faster than the 400 swim
    4 x 100 swim on interval with 10-15 sec rest
    4 x 100 pull on interval 5 sec faster than swims (I used paddles)

    Cool-Down (400)
    400 Swim. I intended to go all free, but was getting leg cramps so mixed it up.

  20. #80
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Jan 19, Meter Pool
    We missed Monday's workouts because the pool (a city facility) was closed for the MLK holiday. I knew there would be a big crowd at Wed's workout so I planned lots of 50s to keep the lanes organized. There were 29 present.

    Warm-Up (700-1000)
    200/300 Swim
    300 as 50 Drill/50 Swim (Drills: Catch-up, 3 rt/3 lft, 3 rt/3/3lft/3)
    200/400 as 50 Kick/50 Swim

    Main #1 (1100-1400)
    200 as 4 x 50 pull, choice on 1:00, 1:10, 1:30, 1:30, 2:00
    200 as 4 x 50 swim, choice (even pace) on same interval
    300-400 as (6-8) x 50 free pull on :50, :55, 1:10, 1:10, 1:40
    400-600 as (8-12) x 50 swim free (descend 3, #4 easy) x (2-3)
    on :55, 1:00, 1:15, 1:15, 1:45

    Main #2 (200)
    200 Kick

    Cool-Down (100-200)
    Easy 100-200 swim

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