Betsy's 1 Hr Workouts

[Betsy]

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

[Betsy]

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.

[Betsy]

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

[Betsy]

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.

[Betsy]

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

[Betsy]

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.

[Betsy]

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.

[Betsy]

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.

[Betsy]

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

[Betsy]

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

[Betsy]

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

[Betsy]

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

[Betsy]

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

[Betsy]

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

[Betsy]

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.

[Betsy]

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

[Betsy]

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

[Betsy]

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).

[Betsy]

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.

[Betsy]

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