Betsy's 1 Hr Workouts

[Betsy]

Wed Oct 7 Meter Pool

Warm-Up (1000)
100 Swim
100 Pull, no paddles
100 Pull w/ paddles
100 Swim w/ paddles
600 12 x 50
1-2 pull free, 3-kick free on side, 4-drill free chg 6 w/ 3 strokes,
5-kick back, arms extended, 6-kick back, arms extended, rotate hips
7-kick back, arms at sides, rotate hips and shoulders, 8-swim back,
~Fins off~ 9-swim free, 10-kick breast,
11-one length pull breast w/butterfly kick.Stop.One length swim breast. Glide 3.
12- choice swim


Main (1200-1500)
3 x 100 Swim, moderate. Be able to tell me your average time. You will need your
time later. There will be a total of 6 100s same stroke or combination. Interval for 15 sec rest.
3 x 100 Pull. Drop interval 5-10 sec.
3 x 100 Swim. Same stroke as before descend, average 5 seconds faster.
This is the most stressful. Use interval from first swims - 5.
3 x 100 Pull. Recovery. (All free or 25 breast/25 back/50 free)
3 x 100 50 drill/50 swim. Can mix it up.


Cool-Down (200)
Easy 200

[Betsy]

Wednesday, Oct 7, Yard Pool
I was sick and had no substitute coach. The pool staff printed the workout for each lane.
~No fins tonight~
Warm-Up (900)
200-300 Swim
200 Alternate 25 catch-up, 25 swim
200-300 Pull. Think about a long stroke. Elbows up.
100 Count strokes for each 25. Keep the count low!

Main (1800-2000) Rest 20-30 between each section, but no more than 30 seconds!
100 50 as 1-arm: 3 right only, 3 full strokes, 3 left, 3 full; 50 swim
100 Swim. Moderate. Get time.
200 Swim. Try to hold pace from the 100.
200 Pull.
3 x 100 Swim on: Ln 5 – 1:30, Ln 4 – 1:40,
Ln 3 – 1:55 Ln 2 – 2:05 or 2:10,
Ln 1 – 2:15 or 2:20
300 Pull.

~If it is 7:15 or later when you get here, cut the last two to 300 and 3 x 100.

400 25 drill/75 swim. Suggested drills: Almost Catch-up, Fists, Finger-tip Drag
4 x 100 Pull on same interval as above, or drop interval 5 seconds.

Cool-Down (100-200)
4 x 25
1 x 100

[Betsy]

FRIDAY, OCTOBER 9, Meter Pool
I wrote this workout for a substitute coach.

Warm-Up (800)
200 Swim
200 as 50 Catch-Up / 150 Swim
~FINS ON~
25 Change 6
100 Drill 25 Change 6 with 3 strokes
25 Change 3
25 Change 3 with 3 strokes
100 Swim, with fins
4 x 50 Kick, choice, rest 10-15 seconds

Main #1 (1350)
200 Pull
5 x 50 #1-3 moderate, same pace
#4 fast
#5 easy/recovery
200 Swim
5 x 50 Same as above
200 Pull or Swim (your choice)
5 x 50 Same as above

Lanes 4, 5 should be able to do Main #2.
The other lanes should use the 4 x 75 below as cool-down.

Main #2 (400)
4 x 75 (25 K/25 D/25 S), fins okay
100 IM Swim (fly, back, breast, free), substitute free as necessary


Cool Down (200)
8 x 25 (odd count strokes, even easy)

[Betsy]

Monday, Oct 14, Meter Pool
This worked out very well - good workout!

Warm-Up (1000)
200-300 Swim, choice
300 4 x (25K/25D/25S) Continuous, choice. ~Fins okay~
200 Kick (100 free w/ brd; 100 back or breast)
~Fins off~
100-200 (4-8) x 25 count strokes. Max dps.

Main (1400)
600 Free – 200 pace. 4 x 50 on :55, 1:00, 1:10, 1:15, 1:30
2 x 100 on 1:40, 1:50, 2:05, 2:15, 2:30
1 x 200 for time
200 Pull, recovery
400 Choice – 200 pace. 4 x 50 on 1:00, 1:15, 1:20, 1:20, 1:30
1 x 200 for time.
200 Pull, recovery


Cool-Down (100-300)
(2-6) x 50 Drill/Swim. Choice stroke, choice drill. Rest 10-15 seconds.

Most were surprised on the 200s and were faster than expected.

[Betsy]

Monday, Oct 14, Yard Pool

WARM-UP (1200)
300-400 as 200 Free, 50 Choice, 100 Free, 50 Choice
200-300 Pull Choice
~Everybody start next section together~
4 x 50 Kick choice
2 x 50 Drill 1-arm drill, extend/”shrug” shoulder (free)
2 x 50 Drill/Swim Chg 4, “anchor hand” (free)
2 x 50 Drill/Swim Choice

MAIN (1600)
100 Count strokes each 25.
200 as 4 x 50 on :50, :55, 1:00, 1:10, 1:15
300 as 50 same interval as above; 2 x 100 on 1:25, 1:40, 1:50, 2:05, 2:10; 50
400 as 4 x 100 Pull
300 as 3 x 100 Swim on 1:35, 1:45, 2:00, 2:15
200 Broken 200: 50 rest 10, 100 rest 10, 50. Get time; subtract 20 sec.
100 Count strokes each 25.

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

[Betsy]

Wednesday, Oct 14, Meter Pool

Warm-Up ( 800-1000)
200-300 Swim
200-300 Kick
200-300 Pull. 25 breast/25 back/50 free. Must do either breast or back, can sub free.
100 No fins. 25 Rt only/25 Left only/50 4 Rt, 4 Lft
Entry, shrug shoulder to reach, elbow up, pull shoulder width, finish.


Main (1500)
5 x (3 x 100).
Set 1: 3 x 100 Free on 1:45, 1:55, 2:15, 2:20, 2:30
Set 2: 3 x 100 Non-free or Catch-Up/Swim/Almost Catch-Up/Swim
On 2:00, 2:10, 2:30, 2:30, 2:45
Set 3: 3 x 100 Free on same interval as first set
Set 4: 3 x 100 Pull on 1:40, 1:50, 2:10, 2:15, 2:20
Set 5: 3 x 100 Free on same interval as pull.


Cool-Down (100-300)
(2-6) x 50 Easy.

[Betsy]

Friday, Oct 16, Meter Pool

Warm-Up (500)
200 Free
100 Free. Think about wrist and hand position.
100 as 25 back/25 breast/50 free
100 Free. Think about finishing the stroke – overemphasize the finish.

Set 1 (800)
400 Kick. 100 fly (25 w/ brd, 50 on back, 25 w/brd);100 back (extend arms); 100 free w/brd;Fins off. 100 breast.
400 as 200 Pull, 2 x 100 Pull on 1:40, 1:50, 2:05, 2:15, 2:20

Set 2 (600)
300 Swim. Get your time and figure your average per 100.
300 50 fingertip drag w/ wide recovery. Finish stroke so hand is in correct position; 50 swim free w/ same recovery but no ft drag;50 back, change 4 w/4. Roll hips, hips turn before the hand enters; 50 back swim
100 Choice.

Set 3 (400)
200 4 x 50, choice on 1:00, 1:10, 1:20, 1:20, 1:40
200 Swim. Choice. Get time – moderate.


Cool-Down (200)
50 easy swim/50 count strokes/100 easy

[Betsy]

Monday, Oct 19, Meter Pool

Warm-Up (500-1000)
100-200 Swim
100-200 Pull

Fins okay.
100-200 as 50 4-4-4-4 / 50 Swim
(4 kicks hands together in front, 4 kicks on left side,
4 kicks hands together in front, 4 on right)

100-200 as 25 drill/25 swim
Choose drill from: free – one arm, opposite breathe; back – “L” drill
fly – underwater recovery; br – pull w/ dolphin kick;

Fins off.
100-200 Swim choice


Main (1200-1600)
(6-8) x 50
Odds choice on: 1:00, 1:10, 1:20, 1:20, 1:40
Evens free on: :55, 1:05, 1:15, 1:15, 1:30 (work on 400 pace).

300-400 Swim free. Try to hold pace of 50 free above.
(6-8) x 50 Same as above.
300-400 2 x 200 free descend or 1 x 200 free, 1 x 100 non-free


Cool-Down (100-200)
(4-8) x 25

[Betsy]

Wednesday, Oct 21, Meter Pool

Warm-Up (1000)
200-400 Swim
300 Pull. 2 x (3 x 50 descend) on 1:00, 1:05, 1:15, 1:20, 1:30
200 25 Drill / 25 Swim
100 Swim. 25 non-free, 75 choice

Main (1500)
10 x 150
#1 – 50 drill/50 swim/50 drill
#2 – swim/drill/swim
#3 – all swim
#4 – 50 pull/50 swim/50 pull
#5 – swim/pull/swim
#6 – all pull
#7 – kick/swim/kick
#8- swim/kick/swim
#9 – all kick
#10 – all swim

Cool-Down (200)
(4-8) x 25 Count strokes

[Betsy]

Friday, Oct 23, Meter Pool
I like to do this workout periodically to check progress. Today I pushed a few swimmers out of their comfort zone. Three swimmers fit in between lane 4-5. I challenged them to try the 1:40 interval for as long as they could, then switch to the slower lane. They managed to find the right pace and did all 20 with about 10 seconds rest.
In lanes 7-8, I had some swimmers do 5 x 100 free in lane 7, then switch to lane 8 for 5 x 100 non-free. Some of the older swimmers switched to 50s non-free when they got too tired to continue with the 100 interval.

Warm-Up (500-600)
100-200 Swim, choice.
200-400 2 x (2 x 50 pull, descend; 2 x 50 swim, descend)

Main (1000-2000)
Ln 4: 20 x 100 on 1:40
Ln 5: 18 x 100 on 1:55
Ln 6: 16 x 100 on 2:10
Ln 7: 15 x 100 on 2:15
Ln 8: 8 x 100 on 2:45

Cool-Down (100-400)
Flip turns – kick in w/ hands at sides, come out on back
kick in w/ one arm extended, out on back (alternate arm)
swim in, out on stomach

[Betsy]

Saturday, Oct 24, Yard Pool
I missed 2 weeks due to illness and have had trouble getting back to quality workouts. Today was a major breakthrough. I (age 68) swam with 2 young men (age 30). It worked out real well. They did the distances listed first, and I did the distance in (). I held my pace pretty well and definitely would not have done the workout alone.

Warm-Up (400-500)
400-500 75 swim/25 drill

Main (1800-2500)
100 (50) Swim, establish pace
200 (150) Swim, hold pace
300 (200) Pull
400 (300) Swim, pace?
500 (400) (4-5) x 100 Pull
400 (300) Swim
300 (200) (2-3) x 100 Pull
200 (150) Swim, pace?
100 (50) Swim, cool-down

[Betsy]

Monday, Oct 26, Meter Pool
We have a meet in Virginia Beach on Nov 7 so I divided the workout into groups - those swimming in the meet and those not. I tried to talk everyone into swimming, but I wasn't successful.

Warm-Up (400-900)
(100-200) Swim choice
~fins on~
(100-200) 25 “C” drill/25 swim free. Hold “C” for count of 3.
(100-200) 25 1-arm opp breathe / 25 free
or 25 3 rt-3-3 lft-3 / 25 back
~fins off~
(100) 25 catch-up / 25 free or 25 breast pull w/ dolphin / 25 br swim
(100-200) Swim choice

Main (1350-2000)
Workout for those not swimming in meet:
(100) 4 x 25 Swim, establish pace
(200) 4 x 50 Swim, maintain pace
(300) Pull
(400) Swim, same pace?
(400) 4 x 100 Pull
(300) Swim
(200) 4 x 50, pace
(100) Pull

or Meet preparation workout
This can be done in the lane with someone doing the other workout.
(100) 4 x 25 descend
(150) 3 x 50 descend
(200) Pull, recovery
(200) 100 fast, rest, 100 easy
(200) 4 x 50 fast, interval for 30 sec rest
(200-300) Pull
(200) 4 x 50 descend 1-2, 3-4
(100) Pull

Cool-Down
Easy swim

[Betsy]

Monday, October 26, Yard Pool
Warm-Up (800)
200 Swim
200 Pull
200 Kick. Fins ok.
200 8 x 25
1 – “C” or sail drill – on side!
2 – Almost catch-up
3 – Free: one-arm opposite breathe or Back: 3 rt/3lft
Fins off.
4 – Free or Back – roll hips!!
5 – Pull, no buoy, free. Move arms fast, throw arm forward, accelerate to finish.
6 – Free or back – sprint, use hips, accelerate finish.
7 – Free: catch-up. Breast: breast pull w/ dolphin kick.
8 – Swim free or breast.

Main (1300-1900)
1000 2 x (50, 100 , 200 choice, 100, 50)
The 50, 100 should be the same stroke. The 200 can be anything.
The 100, 50 should be the same stroke, but not necessarily the same as the other 50,100
300-900 (2-6) x (2 x 50 descend, 1 x 50 easy)

Cool-Down
Easy Swim

[Betsy]

Wednesday, October 28, Meter Pool
Today I had everyone do the same Main Set, whether going to the meet or not.

Warm-Up (500-1000)
100-200 Free swim. Think about “head down.”
100-200 Free pull. Alternate breathe or turn head underwater to see lights on non-br side
100-200 Free swim. Almost catch-up, head down.
(4-8) x 50
1-2 backstroke, roll hips before hand enters
3-4 breaststroke, glide for count of 2-3
5-6 “butter/flutter” swim fly from push-off as long as it feels ok, then free.
7-8 free, accelerate on finish

Main (1300-1600)
100 Moderate swim, choice
4 x 25 Sprint. On :40, :45, :50, :50, :55. Choice.
100 Fast swim, choice.
2 x 50 #1 easy, recovery; #2 fast
100 Moderate/fast swim, choice.

300 as 4 x (25 K/ 25 D/ 25 S), continuous

(10-16) x 50 as #1-4 Kick, #5-8 Pull, #9-12 Drill/Swim, #13-16 Swim


Cool-Down (100-200)
Easy swim.

[Betsy]

Wednesday, October 28, Yard Pool
The Warm-Up is the same as the morning workout, but the Main Set is different.

Warm-Up (600-1200)
100-300 as free swim. Think about “head down.”
200-300 as free pull. Alternate breathe or turn head underwater to see the
underwater lights on non-breathing side.
100-200 as free swim. Almost catch-up, head down.
(4-8) x 50 as:
1-2 backstroke, roll hips before hand enters
3-4 breaststroke, glide for count of 2-3
5-6 “butter/flutter” swim fly from push-off as long as it feels ok, then free.
7-8 free, accelerate on finish

Main (1000-1500)
10 x 100 Free, steady pace.
On: Ln 5 – 1:30, Ln 4 – 1:40, Ln 3 – 1:55, Ln 1,2 – 2:15

5 x 100 Free, steady pace. This should be challenging. Not all lanes will have time.
On: Ln 5 – 1:20, Ln 4 – 1:30, Ln 3 – 1:50, Ln 1,2 – 2:10

Cool-Down (100-200)
(4-8) x 25 Easy swim.

[Betsy]

Friday, Oct 30, Meter Pool

Warm-Up (700-1200)
(300-500) Swim. Choice
(100-200) Kick.
(2 x 100) Kick, rest 15 seconds between
(100-300) Pull

Main (900-1200)
24 x 50 as:
4 x 50 Pull on :55, 1:05, 1:15, 1:15. Lane 8: 3 x 50 on 1:40
4 x 50 Swim on 1:00, 1:10, 1:20, 1:20. Lane 8: 3 x 50 on 1:45
4 x 50 Pull on :55, 1:05, 1:15, 1:15. Lane 8: 3 x 50 on 1:40
4 x 50 Drill/Swim on 1:00, 1:10, 1:20, 1:20. Lane 8: 3 x 50 on 1:45. FINS OK.
4 x 50 Pull on: :55, 1:05, 1:15, 1:15. Lane 8: 3 x 50 on 1:40
4 x 50 Swim on 1:00, 1:10, 1:20, 1:20. Lane 8: 3 x 50 on 1:45

Cool-Down (100-300)
Easy Swim

[Betsy]

Monday, Nov 2, Meter Pool
Warm-Up (700-1200)
This is a sample meet warm-up. We will try others this week.
300-600 Swim (swim all strokes you are doing in the meet, include some drills)
200-400 At least 4 x 50. Pick your own interval and work around the others. You
may have to adjust interval due to traffic. If you are swimming distance, you
might want to do a few 100s for pace.
100-200 (4-8) x 25. Some as: 12 ½ fast, rest easy. Some as: 12 ½ easy, sprint into turn.


Main (700-1100)
(3-5) x 100 Distance swimmers (800, 1500), work on pace.
Middle distance (400), do 2 on pace, then others can be easy.
Sprinters, do this as a conditioning set.

(4-8) x 50 Sprint odd numbers (choice). Easy on even numbers (choice).

8 x 25 Odds easy swim to deep end. Evens sprint from block, edge or in water.
Go when person ahead of you is ½ way.
Wait for everyone to finish sprint then easy swim back.


Cool-Down (100)
Easy swim

[Betsy]

Wednesday, Nov 4, Meter Pool
Warm-Up (300-700)
200-400 Swim, choice.
100-300 Pull

Main #1
~Fins on~ (400)
50 Kick as far as you can underwater on your stomach. When you surface,
kick backstroke rest of the way. Same after turn.
50 Same thing all on back.
50 Kick underwater on stomach, switch to free kick to surface, swim free.
50 Kick underwater on back, switch to flutter on back to surface, swim back.
100 Free or Back swim. Think about turns. Fins on.
50 Underwater fly kick, surface and swim fly as far as you can, then free.
50 Choice swim w/ fins

~Fins off~ (400)
2 x 50 Back or free. Think about streamline kick underwater w/o fins.
50-100 Breast kick
150 2 x 75 25 breast (glide)/free/breast (glide)
50 Swim choice.

Main #2 (400)
8 x 25 2 of each stroke; may substitute free. Fast.
4 x 25 Fast. All same stroke.
4 x 25 Fast. All same stroke.


Cool-Down (100-400)
100 or 200 Pull OR Work on turns
100 or 200 Swim

[Betsy]

Wednesday, Nov 4, Yard Pool

Warm-Up (850-1400)
200-300 Swim
150-300 (2-4) x (25 k/ 25 d/ 25 s) Continuous.
200 4 x 50, descend 1-3, 4 easy
300-600 (3 x 100 Pull, descend 1-3). Repeat if time.
Interval: 1:25, 1:40, 1:55, 2:10, 2:10
If swimming in meet on Saturday, just do 1 set.

Main (500-1100)
2 x 100 Swim at distance pace. Keep them even or descend.
The 2nd should NOT be slower than the 1st.
On 1:30, 1:45, 2:00, 2:15, 2:15
If swimming in the meet, 2 x 50 descend

400 Swim. Hold pace set in two 100s above.
If in meet, 1 x 200 choice, easy

200-300 (4-6) x 50. 1-2 moderate, 3-4 faster, 5-6 hold pace.
If in meet, 2 x 50 descend

200 Swim at good pace.
If in meet, 1 x 100 good effort


Cool-Down (100-500)
2 x 50 D/S
100-200 Kick
2 x 50 Count
100 Easy swim

[Betsy]

Friday, Nov 6, Meter Pool
Meet tomorrow for some of the swimmers. Regular workout for others.

Warm-Up (900-1400)
15 minutes for warm-up. Swim, drill, do some pace work. No fins, buoys, or paddles.
4 x 50 Get heart rate up a little. On: :55, 1:05, 1:15, 1:20, 1:40.
8 x 25 Sprint odds; easy on evens. On :40, :45, :50, :50,:50

Main (1000-1200)
4 x 100 Swim. Steady pace.
4 x 100 Pull. Think about your stroke.
4 x 100 or 4 x 50 (depending on time; adjust interval for 50s)
Intervals: 1:45-1:50, 1:50-1:55, 2:05-2:10, 2:15-2:20

Lane 8 (everyone swimming in meet tomorrow):
▪Divide into 2 groups. Do turns at shallow and deep ends. 10-15 minutes.
▪Starts off blocks
▪Finish with easy swim

Cool-Down (100-200)
Easy swim