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Thread: Betsy's 1 Hr Workouts

  1. #81
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Jan 20, Yard Pool
    Warm-Up (1000)
    100 Swim
    400 as 50 Drill/50 Swim (choice)
    100 Swim
    400 as 50 Kick/50 Swim

    Main (1800)
    400 Swim
    2 x 200 Pull, steady pace. Rest 20 sec
    300 as 100 Kick/50 Swim (breaststroke first time through)
    6 x 50 as 2 x (2 x 50 pull, 1 x 50 swim)
    2 x 100 Pull, descend, rest 15 sec
    4 x 50 swim (anything) on 1:00, 1:10, 1:20

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

  2. #82
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    Re: Betsy's 1 Hr Workouts

    https://www.usms.org/articles/articledisplay.php?a=236

    Friday, Jan 22, Meter Pool
    I have never felt confident teaching butterfly. However, I really liked the “West Side Fly Progression” that was in the USMS Coaches’ newsletter. I am going to start on it today. See link above.

    Warm-Up (600-900)
    200 Swim
    200 Kick
    200 Pull
    100 Swim
    100 Kick
    100 Pull

    Butterfly Progression (10-15 min)
    Steps 1-3 (4 if time)

    Main (1200)
    300 Swim, 300 Pull
    200 Swim, 200 Pull
    100 Swim, 100 Pull

    Cool-Down (100-200)
    (2-4) x 50 easy

  3. #83
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    Re: Betsy's 1 Hr Workouts

    Monday, Jan 25, Meter Pool
    Warm-Up (800-1000)
    200 as 75 free swim/25 catch-up
    200 as 75 free/25 non-free
    ~fins on~
    100 as 50 back drill (K 3 on side, count of 3 for “L” position, 3 strokes)/50 swim back
    100 repeat back drill above or 50 chg 6 with 3 strokes/50 swim (free)
    100 choice swim with fins (get everyone together)
    200-300 as (4-6) x 50 Kick. 2 free w/ brd; 2 back, arms extended; 2 choice

    Main #1 (1000)
    100 free – show exaggerated hip rotation, arm extension, elbow up
    100 – repeat above
    200 pull – remember hips, extension, elbow
    200 free swim, think!
    200 pull
    200 fast

    Recovery – repeat fly sequence steps 1-4. Add step 5, 2nd kick on exit. See link below.
    https://www.usms.org/articles/articledisplay.php?a=236

    Main #2 and Cool Down
    ? x 50 choice

  4. #84
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    Re: Betsy's 1 Hr Workouts

    Monday, Jan 25, Yard Pool
    Warm-Up (900)
    100 Easy swim
    4 x 50 Swim. Count strokes. First two are free; others are choice. Rest 10-15.
    4 x 50 Pull. Count etc.
    100 Swim, choice.
    2 x 100 Pull, choice, rest 10-15.
    100 Swim

    Main (1500)
    1. Think about your 800/1000 pace:
    4 x 50 on :50, 1:00, 1:10, 1:20, 1:30
    2 x 100 on 1:40, 1:50, 2:05 or 2:10, 2:15, 2:30
    1 x 200

    2. 50 Easy, recovery

    3. Think about your 200 pace:
    2 x 50
    1 x 100

    4. 50 Easy, recovery

    5. Think about your 100 pace:
    2 x 25 on :30, :35, :40, :45, :50
    1 x 50

    6. 50 Easy, recovery

    7. Think about 400 pace
    8 x 50 on same interval as 50s above

    8. 50 Easy, recovery


    Cool-Down (300)
    2 x 50 easy swim, count
    200 easy, choice

  5. #85
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    Re: Betsy's 1 Hr Workouts

    Wed, Jan 27, Meter Pool
    Warm-Up (950-1200)
    ▪450 Swim/Drill as:
    100 free, 25 rt arm only, 25 left arm only
    100 free, 50 3 rt/3 lft
    100 choice, 50 drill, choice
    ▪3 x 150 pull on 2:30, 2:45; Lanes 6-8: 3 x 100 on 2:15, 2:45
    ▪200-300 Kick

    Main (1500)
    4 x 50 choice on 1:00, 1:10, 1:20, 2:00 (200)
    4 x 100 free on 1:40, 2:00, 2:15, 2:20, 3:10 (400)
    3 x 50 choice on same intervals (150)
    3 x 100 free on 1:35, 1:55, 2:10, 2:15, 3:00 (300)
    2 x 50 choice (100)
    2 x 100 free on 1:30, 1:50, 2:05, 2:10, 2:50 (200)
    1 x 50 choice (50)
    1 x 100 choice (100)

    Cool-Down (100-200)
    Easy swim

  6. #86
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    Re: Betsy's 1 Hr Workouts

    Wed, Jan 27, Yard Pool

    Warm-Up (900-1200)
    400 swim. 75 free/25 non-free
    8 x 50 drill/swim on :55, 1:00, 1:05,1:10, 1:20
    8 x 50 kick on 1:05, 1:10, 1:15, 1:20

    Main (1600)
    2 x 200, descend. Rest 15-20 seconds between
    400 Pull
    4 x 100 Swim
    2 x (50 fly/back, 50 back/breast, 100 free)

    Cool-Down (100-200)
    Easy swim

  7. #87
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    Re: Betsy's 1 Hr Workouts

    Website for butterfly drills:
    https://www.usms.org/articles/articledisplay.php?a=236

    Friday, Jan 29, Meter Pool

    Warm-Up (800+)
    ▪5-10 min Review butterfly drills. See website above.
    Steps 1-2: jump and glide
    Steps 1-4: jump, kick, glide, pull
    Step 5: 2nd kick as arms reach side and head breaks the water (jump, kick, glide, pull, kick)

    ▪200 Free. Think about hip rotation/arm extension, fingertips down/elbow up
    ▪100 Back or Free. On back, roll hip before hand enters the water.

    ▪10 x 50 Drill/Swim
    1-5 Free: catch-up, 3R/3L, chg 6, chg 6 w/3, choice drill
    6-8 Back or Free: 3R/3L, chg 3 w/3, 3 K on side/3 in “L” pos/3 strokes Back or Chg 3 Free
    9-10 Choice stroke and choice drill

    Main (1500)
    6 x 50, descend 1-3, 4-6
    3 x 100 even pace free or free/choice/free
    300 pull. Think about rolling and pulling.
    4 x 75 Easy/sprint/easy
    6 x 50 pull.

    Cool-Down
    Easy swim

  8. #88
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    Re: Betsy's 1 Hr Workouts

    Monday, Feb 1, Meter Pool
    No coached workouts today. Pools opened late and closed early due to snow.
    This is workout I did. I did the Hour Swim last Thursday and couldn’t swim Sat or Sun due to snow. There is a meet in 2 weeks, so I have to transition to racing.

    Warm-Up (1200)
    400 Swim, 75 free/25 non-free
    400 Pull as 2 x 200 descend. Rest 15 sec.
    400 as 50 drill/50 kick

    Main (1200)
    200 as 4 x 50 free, pace for 400 or above
    400 as 4 x 100 free, same pace
    100 pull, choice, recovery
    300 as 2 x (3 x 50 descend), choice
    100 as 4 x 25 with turn; work on streamline off wall
    100 as 2 x 50; accelerate in and off of each wall; easy in the middle.

    Cool-Down
    Easy swim.

  9. #89
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Feb 3, Meter Pool
    There is a meet in 2 weeks so we are doing some speed work.

    Warm-Up (800-1100)
    200-300 Swim
    200-300 Pull
    8 x 25 Count strokes. Think about the catch and finish. Choice.
    4 x 25 Pull free, count strokes.
    100-200 Swim, choice. Think!

    Main (1250)
    (2-4) x 50 Choice. Sprint 1st ½ of each length. Good push-off, streamline, kick. (450)
    (2-4) x 50 Choice. Sprint 2nd ½ of each length. Good turn, good finish. No floating in.
    1 x 50 all out, choice.

    Recovery. Review turns. Open turns and flip turns. (200-300)
    100-200 easy with good turns.

    Fins on.
    (2-4) x 50 Kick ½ way or each length, then swim the rest. (500)
    (2-4) x 50 Swim with fins.
    1 x 50 free with fins and paddles.
    1 x 50 all out, choice.

    Cool-Down
    Easy swim.

  10. #90
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Feb 3, Yard Pool

    Warm-Up (900-1200)
    200 Swim
    200-300 Drill/Swim by 25. (Catch-up, 3 Rt/3 Lft, FT drag)
    200-300 Pull
    300-400 as (6-8) x 50. 1-4 kick, 5-8 kick/swim.


    Main (1500)
    5 x 100 Swim. Even pace. 1:25, 1:40-1:45, 1:50-1:55, 1:55-2:00, 2:15
    4 x 100 Pull.
    3 x 100 Swim. Same pace. Same interval or -5.
    2 x 100 Descend
    1 x 100 Fast

    Cool-Down (100-300)
    Easy swim

  11. #91
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    Re: Betsy's 1 Hr Workouts

    Friday, Feb 5, Meter Pool

    Warm-Up (300-700)
    100-200 Swim
    100-200 Pull
    300 (25 K/25D/25S) fins ok

    Technique (400) No Fins
    2 x 25 catch-up. Bottom arm must be straight.
    2 x 25 (Catch-up, scull out, check wrist and elbow)
    50 Swim
    2 x 25 Keep long stroke, straighter arm, add hip roll.
    50 Swim
    2 x 25 with 2 beat kick
    2 x 25 with 4 beat kick
    2 x 25 with 6 beat kick

    Main (1150-1300)
    10 x 100 (odd choice on 2:00, 2:10, 2:20, 2:30, 2:40), (even free on 1:40, 1:50, 2:00, 2:05, 2:10)
    Those in the meet next week go 50s.

    (6-12) x 25 count strokes, choice

    Cool-Down (100-300)
    Easy swim

  12. #92
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    Re: Betsy's 1 Hr Workouts

    Sunday, Feb 7, Meter Pool

    Warm-Up (1200)
    300 Swim. Mix free and non-free.
    300 (25 K/25 D/ 25 S)
    300 (4 x 75 Kick) rest 15 sec
    300 Pull

    Main (1200)
    8 x 50 Odds non-free, evens free. Interval different for odd and even. Want 15 sec rest.
    2 x 100 at same pace of free on 50s. Interval for 20 sec rest.
    4 x 75 (fly/back/br, back/br/fr) x 2
    12 x 25 Sprint

    Cool Down (100)
    Easy swim.

  13. #93
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    Re: Betsy's 1 Hr Workouts

    Monday, Feb 8, Meter Pool
    Distance is less because we worked on butterfly drills.

    Warm-Up (500-1000)
    200-400 Swim
    100-200 25 catch-up (scull out, elbow up)/25 swim (enter and pull at shoulder width)
    100-200 50 chg 3 with 3 strokes (anchor hand, good pull) / 50 Swim
    Fins ok. Back or free.
    (4-8) x 25 count strokes, max dps

    Main (900)
    8 x 25 Sprint
    6 x 50 descend 1-3, 4-6
    4 x 100 descend 1-3, hold 4 same as 3. Lane 8 use blocks.

    Butterfly drills
    ▪Review steps 1-5.
    ▪Deep end: vertical kick. Explain diamond.
    Concentrate on hip movement. Narrow the diamond.
    ▪Kick 25 back to shallow end. On back, hands at side, think about hips.

    Cool-Down (100-300)
    Pull. Think about your stroke.

  14. #94
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    Re: Betsy's 1 Hr Workouts

    Monday, Feb 8, Yard Pool

    Warm-Up (1100)
    ▪400 (100 S / 50 D / 100 S / 50 D/ 100 S)
    ▪5 x 100 Pull. Rest 10-15. Increase effort.
    ▪200 Drills (fins). Two times through (free and back):
    2 x 25 chg 6 (get on side, anchor hand for pull)
    2 x 25 chg 3 w/ 3 strokes


    Main (1200, 1500, 1650)
    4 x 50 on :50, :55, 1:00, 1:05,1:15-1:20
    2 x 100 on 1:20-1:25, 1:35, 1:50, 2:00-2:05, 2:15-2:20
    1 x 200

    1 x 200 on 2:40, 3:15, 3:40,4:00,4:30
    2 x 100, 4 x 50 Same interval as above. Adjust if needed.

    (2-3) x (50, 100). Rest 30 sec after each set of (50,100).


    Cool-Down (100-400)
    100 as 25 D/25 S
    100 Swim
    Repeat

  15. #95
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    Re: Betsy's 1 Hr Workouts

    Wed, Feb 10, Meter Pool

    Warm-Up (1000)
    400 Swim
    150 Free Drill (25 rt only / 25 lft only / 50 3 rt, 3 lft / 50 swim)
    150 Back Drill (repeat above)
    300 Pull

    Main (1800)
    Fins on
    10 x 50 (Odds kick w/ brd or kick on back with arms extended. Evens 25 Kick no brd/25 swim)
    Fins off
    4 x 100 (25 chg 3 with 3 / 25 swim)
    4 x 25 Count strokes, breaststroke
    (1-4) x 200

    Ln 8 – preparing for meet.
    5 x 50 alt kick and kick/swim
    2 x 100 drill/swim
    4 x 25 breast
    Use the starting blocks

    Cool-Down (100)
    Easy swim

  16. #96
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    Re: Betsy's 1 Hr Workouts

    Wednesday, Feb 10, Yard Pool

    Warm-up (1100)

    ▪500 Swim, mix it up
    ▪8 x 50 as 25 Kick / 25 Swim
    ▪8 x 25 2 x the following:
    (1) kick 12 ½, swim 12 ½ (2) pull 12 ½ , swim 12 ½ , (3) sprint, (4) easy



    Main (1200-1800)

    ▪300 Pull
    ▪300 Swim
    ▪6 x 50, Drill/Swim. 2 are catch-up, 2 are ¾ catch-up, 2 are (K3 on side, K3 front, K3 on side)
    ▪3 x 100 Swim
    ▪3 x 100 Pull
    ▪4 x (25 count, 50 count) Choice


    Cool-Down
    Easy swim.

  17. #97
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    Re: Betsy's 1 Hr Workouts

    Friday, February 12, Meter Pool

    Warm-Up (800-1200)
    200-400 Swim
    200-400 Pull
    3-4 Butterfly drills in shallow water. Swim to deep end
    Vertical fly kick. Move hips. “Narrow the diamond.” (Swimmer is kicking in a diamond. Hands and feet are in the narrow part, hips are in wide part, moving back and forth.)
    Kick fly on back, hands at sides to shallow end. Just move hips, don’t think about feet.
    Try kick again with hand extended above head.
    300 (25K/25D/25S). Fins ok.

    Main 1 (700-1000)
    Pick lane so that you have at about 15 sec rest. 10 sec is ok, not more than 20 sec.
    Ln 4: 10 x 100 on 1:35
    Ln 5: 9 x 100 on 1:45
    Ln 6: 8 x 100 on 1:55
    Ln 7: 7 x 100 on 2:05 or 2:10
    Ln 8: 7 x 100 on 2:10 or 2:15

    Main 2 (100-300)
    (2-6) x 50 Pull, fast on :55, 1:00, 1:05, 1:10, 1:15

    Cool-Down
    Try fly kick on back. Flick feet at the end for extra propulsion.

  18. #98
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    Re: Betsy's 1 Hr Workouts

    Monday, Feb 15, Meter Pool

    Warm-Up (1100)
    ▪200-300 Swim
    ▪200-300 Pull
    ~Fins on~
    ▪ 200 Kick (4 x 25, 2 x 50, free or back)
    ▪200-300 Drill
    25 K on back w/ arms at side, move hips, flick feet up / 25 swim free w/ long pull
    25 K on back w/ arms extended / 25 swim fr
    25 Chg 3 w/ 3 free / 25 swim fr
    25 Chg 3 w/ 3 back / 25 swim bk
    2 x (25 drill / 25 swim, choice)


    Main 1 (800) Holding back to hold pace.
    ▪100, 200, 100 Swim. First 100 determines pace of each 100!
    ▪100, 200, 100 Pull. Same as above with pacing.

    Main 2 (200-600)
    ▪(4-12) x 50 Ln 4: 4 on :55, 4 on :50, 4 on :45 - Ln 5: 1:00, :55, :50
    Ln 6: 1:10, 1:05, 1:00 - Ln 7: 1:15, 1:10, 1:05 - Ln 8: 1:30, 1:20, 1:15

  19. #99
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    Re: Betsy's 1 Hr Workouts

    Monday, Feb 15, Yard Pool

    Warm-Up (1000)
    300 {100 Swim, 50 Drill (25 c.u./25 ¾ c.u.)} x 2
    100 Swim
    200 Drill (25 K on rt / 25 K on lft / 25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3 / 50 swim) - free
    200 Drill (repeat above backstroke)
    200 Pull

    Main (1600-2000)
    100 Swim. Set pace. Tell me your time. (I am always amazed that some people do not look at the clock.)
    200 Hold pace. Time yourself.
    300 (6 x 50 hold pace) on :45, :50, :55-1:00, 1:10
    400 (4 x 100Swim). Pace the same? On 1:20, 1:30, 1:50, 1:50-1:55, 2:15

    Lanes 4-5: 400 Swim, 300 Pull, 200 Swim, 100 Swim
    Lanes 1-3: 300 Swim, 200 Pull, 100 Swim

    Cool-Down
    Easy swim.

  20. #100
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    Re: Betsy's 1 Hr Workouts

    Wed, Feb 17, Meter Pool

    Warm-Up (1000)
    200 Swim
    300 (50 drill/50 swim)
    100 (25 K fly on back, 25 K fly on front, hands at side) x 2
    100 Repeat fly kick with hands extended
    4 x 25 Pull, no paddles, count
    200 Pull


    Main (1200-1600)
    16 x 25 Odd count, even build. Choice
    8 x 50 Odd sprint, choice. Even easy free. On 1:00, 1:10, 1:20, 1:20, 1:45
    4 x 100 Even pace. Set interval for 15 sec rest.
    2 x 200 Pull, descend.


    Cool-Down (400)
    400 easy swim

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