Betsy's 1 Hr Workouts

Wednesday, June 19 Warm-Up (1100) 200-300 Swim 300 Modified IM…25 fly (drill or swim)/50 free swim; 25 back/50 free; 25 *** (drill or swim)/ 50 free; 75 free ~Fins ok~ 300 (50 kick/25 swim) x 4, choice ~Fins off~ 100-200 Swim Main (1400) 200 as 2 x 100 descend 200-400 as (4-8) x 50, choice. Two in a row should be the same. Even pace. On 1:00, 1:10, 1:20, 1:30, 1:50 200-400 Pull. Keep it long and strong. 100-200 as (1-2) x 100. Predict time. Rest 1 min. Predict again. 200 Swim (25 choice/25 free) Cool-Down (200) (4-8) x 25. Think about a good push-off, streamline, glide and good stroke.

Friday, June 21 Easy day today. There is a LC meet this weekend and an open water event. Warm-Up (900-1100) 200-300 Swim (75 free/25 choice) 200 as 4 x 50 drill/swim: #1 fly or free, #2 back, #3 *** or free, #4 free 200 as 4 x 50 freestyle pull: #1 hold paddles on the top, #2 left paddle only, breathe right, #3 right paddle only, breathe left, #4 both paddles 200 Pull (75 free/25 back) 100-200 Swim, choice Main (1200) 16 x 50 Freestyle: #1-2 Swim with paddles, #3-4 Swim w/o paddles Backstroke: #5 backstroke with fins, #6 with fins and paddles, #7 swim (no toys) Breaststroke: #8 Kick with board, #9 25 as 1 Pull-2 Kicks / 25 3-count glide #10 25 2 Pulls-1 Kick / 25 3-count glide, #11 swim *** Butterfly (fins on): #12 kick with board, #13 kick with hands in front, pull every 4-5 Kicks, #14 3 right arm-3 left arm, #15 butterfly/flutter (swim fly each length as far as it feels right, then switch to free, #16 fins off: butterfly/flutter 2 x 100 choice, do not have to be the same. On 2:00, 2:30, 3:00. (Lots of rest) 8 x 25 choice. Rest 5-10. Concentrate on technique (push-off, glide, stroke). Cool-Down (200) Easy swim

Monday, June 24 Recovery workout because some swimmers had open water swim and some had meet over the weekend. Warm-Up (1000) 200-300 Swim, choice 100 freestyle (5 right arm only / 5 strokes /5 left arm only) 100 free, exaggerated glide and extension on BOTH sides 200-300 pull (continue with the glide) ~Fins ok~ 100 back: 50 5 right only / 5 strokes / 5 left only; 50 swim (turn hips before hand hits) 100 swim, choice, with fins Main (1500) Everybody together…I’ll start each lane (400) 4 x 25 backstroke kick, shallow kick 4 x 25 swim back, use hips ~Fins off~ 50-100 kick breaststroke with kickboard 4 x 25 *** swim 300 as 4 x 75 Use at least 2 different strokes on each 75. (fly/back/*** or free/ back /free or …) 200 free, long and strong 200 as 25 free/25 choice 100-300 as (2-6) x 50 choices Cool-Down (200) Easy swim

Wednesday, June 26 Warm-Up (1300) 7 x 100 #1 100 free, #2 (25 free/25 choice) x 2, #3 (25 catch-up/25 swim) x 2 #4 (25 drill/25 swim) x 2 non-free, #5 free pull (25 hold paddles on top) / 25 right paddle only, br left / 25 left paddle only, br right / both paddles, #6 1-arm ½ way, swim rest of 25 (50 back/50 free), #7 repeat #6 ~fins on~ 6 x 100 #1 kick free with board, #2 swim free, #3 kick back, #4 swim back, #5 50 kick fly on back/50 kick fly with board, #6 swim choice ~fins off~ Main (1400) 5 x 100 Pull on 1:35, 1:50, 2:05, 2:20, 2:45 Even – no paddles, odd – with paddles 4 x 100 25 kick/25 drill/50 swim. Each 100 one stroke. Fins okay for back, fly, free. Rest long enough to decide fins or not and order. Recovery. 3 x 100 Descend. On interval above. 2 x 100 Choice. Long and strong. Rest 15. Cool-Down (100) 100 Easy swim

Friday, June 28 There is a 3K open water swim this weekend and another meet July 6. I’m trying to provide for all groups. Warm-Up (800-1200) 100-200 Free swim 100-200 Choice swim ~Everyone stop together. Put on fins if you want them.~ 200 Kick (100 free or fly with board/100 choice) 50 as (2 x 25 kick fly on back; concentrate on up kick) 50 kick fly with board or breaststroke with board ~Fins off~ 4 x 25 pull, no paddles, count strokes 4 x 25 pull with paddles, count 100-300 Pull, paddles optional Main (1200) 4 x 50 at pace that is “comfortable” to hold for distance OR descend 1-3 non, 4 easy 2 x 100 can you hold that pace? OR 100 non good pace and 100 easy free 4 x 50 adjust pace if needed (faster, slower?) 2 x 100 hold pace 8 x 25 Count strokes, choice 2 x 50 count 1 x 100 count Cool-Down (200) (2-4) x 50 drill/swim

Monday, July 1 Warm-Up (1100) 50-300 Swim. Choice. All stop together. 100-200 Swim, free. Long stroke, “ride the glide”. 100 Swim, non-free. Long and strong. 300-500 (6-10) x 50 Drill/Swim. #1 free, catch-up #2 free, 5 right only/5/5 left only #3 back, 3 right/3/3 left #4 ***, with fly kick #5 free, fingertip drag Repeat as many as you can of #1-5 Main (1500) 100-200 Pull 300 as 6 x 50 pull on :50, :55, 1:00, 1:10, 1:30 100-300 Swim (50 choice/50 free). Good chance for IM. 100-200 as (2-4) x 50. Choice. Get heart rate up. 200 as 8 x 25. I’ll start you and call out times. 100-300 Swim (25 choice/25 free) Cool-Down (200) (2-4) x 50 count strokes

Wednesday, July 3 Warm-Up (900) 300 Swim as (50 free / 25 choice) x 4 300 as 6 x 50 Slow down and do drill correctly. #1-2 25 free, 25 catch-up (wide entry) #3 50 free swim #4 25 free, 25 fingertip drag #5 50 very carefully: wide entry, extend, lift elbow, pull, extend back, glide (kick 2 on side), roll hips and recover to other side. Again, wide entry, extend,…SLOWLY #6 swim free, as #5, but not so exaggerated 200-300 Pull, think Main (1400) 100 4 x 25 build 1-2, sprint 3-4 (fast). Rest 10. Don’t wait for anyone. 400 as 8 x 50 Odds choice or fast free. Evens free, think about stroke. On 1:00, 1:10, 1:15, 1:30, 1:50 200 Swim, relatively easy (25 choice/25 free) 200 4 x 50 non-free (25 swim/25 drill). Your choice of drills. 200 Pull, remember technique 300 3 x 100 free, descend. On 1:40, 1:55, 2:05, 2:15, 1:45 Cool-Down (300) 4 x 25 count 2 x 50 count 1 x 100 count

Friday, July 5 Warm-Up (1000) 500 as 100 Swim / 100 Pull (no paddles) / 100 Swim / 100 Pull with paddles / 100 Swim ~fins on~ 500 as 100 kick / 100 drill-swim by 25 / 100 kick / 100 drill-swim by 50/ 100 kick ~fins off~ Main (1500) 5 x 100 Free on 2:00, 2:30, 2:30, 2:30, 3:00. I will record your times. 600 4 x (3 x 50). Each set of three are one stroke or IM switch. Rest 1 min between sets. On :50-1:00, :55-1:10, 1:05-1:20, 1:10-1:30, 1:30-2:00 200 Swim, long and strong 200 Pull Cool-Down (200) 8 x 25 Streamline, good stroke

Monday, July 8 Warm-Up (1100) 200-400 (75 free / 25 non-free or free drill) 100-200 free (25 c.u./25 swim / chg 3 with 3 / 25 swim) x 2 ~Everyone get paddles~ Stand up, stroke with paddles. Experiment with what makes them come off. Explain purpose of paddles to diagnose stroke problems. 200 (50 Free swim with paddles / 50 pull free with paddles / 50 pull free no paddles / 50 swim) 100 (50 pull back / 50 pull or swim back) 100 (25 pull ***, no buoy / 25 swim ***). Repeat or swim free or back. 100 (4 x 25 count strokes. At least 2 are free). Rest 5-10. Main (1400) 400 free: 200 pull, 200 swim 200 choice: 100 pull, 100 swim 100 choice: 50 pull, 50 swim 250-500 10 x 50 free on :50, :55, 1:05, 1:20, 1:40 OR 5 x 50 non-free on 1:40, 1:50, 2:10, 2:40, 3:20 Make up your mind before you start. Stay with free or non-free, can’t do part free 200 swim: free, non-free (1 stroke) or IM. Moderate. Cool-Down (250) 100-75-50-25 choice

Wednesday, July 10 Warm-Up (1000) 200-300 Swim, choice. 200-300 Pull. At least 100 with paddles. ~fins on~ 200-300 Kick. 100 Swim with fins. ~fins off~ Main (1500) 200 (4 x 50) choice. On interval for 15 sec rest. 200 (2 x 100) choice. Interval for 20 sec rest. 200 Choice, long and strong for 150; try to finish up faster. 300 (6 x 50) freestyle. #1 25 catch-up/25 swim, #2 50 almost catch-up, glide, #3 50 swim, #4 pull w/ paddles, #5 pull w/o paddles, #6 swim, 200 (2 x 100) free, descend. 100 (4 x 25) choice. Build. 100 (2 x 50) choice. Descend. 200 (2 x 100) choice. Cool-Down (200) 8 x 25 or 4 x 50 or 1 x 200