Betsy's 1 Hr Workouts

I tried this one tonight with a friend and liked it. We had limited time, so had to cut a few things but got 2,300 in.

Thanks, Mike. You brought up a good point about finishing. One of my swimmers mentioned yesterday that she didn't finish. I explained to her that I have to write the workout for the fastest and the slowest in the workout. Some days, I scale back the distances for the slower lanes so everyone gets to all the sets. But other days, when I want everyone, even the slowest lane, do longer sets, some lanes won't get to everything. But that is okay. I put the sets that I want everyone to do at the beginning.

Friday, July 12 Everyone enjoyed this workout. Too often, I put relays at the end, and people have to leave or we run out of time. Today, we did the relays first. It was great! I saw some swimmers kicking the faster than ever. Warm-Up (900) 200-300 Swim 200-300 as 25 drill/25 swim ~fins on~ 200-300 as 50 kick/50 swim ~keep fins on~ Main (1500) 200 Assign teams for relays. Move to lane with fins on and take buoy, no paddles. #1 Swim with fins - free #2 Kick free (25 each) – hand off kickboard #3 Kick back (25 each) ~Fins off~ #4 Pull, free (25) #5 Freestyle swim (25) #6 Backstroke swim (25) #7 Free pull (50) Back to regular lanes 200 Swim, moderate; all free or 25 non/25 free 200-400 (1-2) x 200 Pull 5 x 100 Swim free: #1 no toys, #2 w/ paddles, #3 with paddles and fins, #4 with fins, #5 no toys 4 x 50 Odd drill/swim, even swim Cool-Down (200) Swim 25 non-free / 25 free

Wednesday, July 17 Warm-Up (1000) 350 Swim: 200 free, 100 back, 50 *** 300 (6 x 50) #1 one-arm ½ way, swim rest of each 25, free, #2 repeat back, #3 25 c.u./25 swim, #4 ¾ catch-up #5 25 chg 3 with3 back / 25 swim, #6 drill/swim *** 200 Pull (50 rt pad br lft / 50 lft pad br rt / 50 hold pad at top / 50) 150 (6 x 25) Count strokes, choice. Main (1400) 400 (200 swim, 200 pull) 200 (4 x 50) free 200 (2 x 100) 400-600 (2-3) x the following: 100 choice (2 x 25, 1 x 50). Rest 10 after each 25. Get time on 50. 100 (2 x 50) same stroke for both. Rest 10-15. Get times. Cool-Down (450) 100 free / 100 choice / 100 free 50 choice / 50 free / 50 choice

Friday, July 19 This is one of the workouts that some lanes only got part way through. That's okay. The sets of 50s were my main focus today. Thanks goodness we had 50s. There were 23 swimmers in 5 lanes, so the shorter distance repeats worked well. Warm-Up (1000) 300-500 Free: (100-200) swim; 100 drill/swim by 25; (100-200) swim 200 Choice: 50 swim; 100 drill/swim by 25; 50 swim 300 Pull. (3 x 100) Not necessary to stay together. Rest 10-15. Increase effort. Main (1500) 200 4 x 50 choice, even pace until #4. On 1:00, 1:10, 1:20, 1;30, 1:50 200 4 x 50 pull. On :50, :55, 1:00 or 1:05, 1:15, 1:40 200 4 x 50 free. Good push-off, k at least until head passes flags. On :55, 1:00, 1:05, 1:20, 1:45 200 4 x 50 free. On push-off, kick at least until head passes the flags. At finish, kick into wall Once your hands pass the flags. On interval for 1st set. 100 2 x 50 choice, Kick to flags and kick from flags in, as above. 300 4 x 75 choice/free/choice (25 each). Choice can be non-free or full catch-up. 300 3 x 100 Cool-Down (200) Easy 200 swim or pull

Monday, July 22 Warm-Up (1000) 400 as 200 Free swim / 200 Free pull 200 as 100 choice swim / 100 choice pull 100 Pull (50 hold paddles on top / 50 regular paddles) 300 (50 drill / 25 swim) x 4 (#1 4R-4-4L, #2 catch-up, #3 extend and ride the glide), #4 FT ) Main (1500) figuring pace → 1:15 x 4 = 5:00 2:05 x 2=4:10+50 5 minute swim 1:20 x 3 =4:00 + 1:00 2:10 x 2=4:20+40 Ln 4: 400 (1:15), 350 (1:20), 325 (1:30) 1:30 x 3=4:30 + :30 2:15 x 2=4:30+30 Ln 5: 300 (1:40), 275 (1:45) 1:40 x 3=5:00 2:20 x 2=4:40+20 Ln 6: 250 (1:50), 250 (1:55), 250 ( 2:00) 1:45 x 2=3:30 +1:30 2:30 x 2=5:00 Ln 7: 225 (2:05), 225 (2:10), 200 (2:15) 1:50 x 2=3:40+1:20 3:00+2:00 Ln 8: 200, 200, 150 (2:20, 2:30, 3:00) 1:55 x 2=3:50+1:10 2:00 x 2=4:00+1:00 4 minute swim Ln 4: 300, 300, 250 Ln 5: 225, 200, 200 Ln 6: 200, 200, 200 Ln 7: 175, 175, 175 Ln 8: 150, 150, 100 2 x 100 Swim 4 x 50 Swim 2 x 100 Pull 1 x 200 Long and strong Cool-Down (200) (1 x 50, 2 x 25) x 2

Wednesday, July 24 Warm-Up (600-1000) 200-400 Swim (75 free/25 non-free) 200-300 (4-6) x 50 Choice. 1-arm for ½ way, swim ½ on each 25. Fly, back, free. 200-300 (3 x 100) Pull. Rest 10-15. Increase effort. Main (1000-1700) 1000 “Betsy’s Drill” 10 x 100. Odd are non-free or drill. Even are free. Odds: non-free or (25 4R-4L, 25 Chg 4 with 4, 25 catch-up, 25 fingertip drag) On 1:50 / 1:35 2:10 / 1:55 2:20 / 2:05 2:40 / 2:20 3:10 / 2:50 400 as 150 pull / 100 swim / 150 pull Continuous. 200-300 (4-6) x 50, choice. Off each wall, kick to flags. At finish, kick from flags to wall. Rest 10-15. Cool-Down (100) Easy Swim.

Friday, July 26 Warm-Up (1000) 125 Single snake. Start at deep end in lane 4. Swim 25 in each lane, duck/flip under lane line. 250 Double snake. Start in same place, swim 50 in each lane. 125 Single snake. Fly or 1-arm fly, back, ***, free, free. ~Back to your usual lane~ For 25s, go when 4th person touches. 100 (4 x 25) pull, count strokes. 100 (4 x 25) pull, fast ~fins on~ No boards. 100 (4 x 25) kick, moderate 100 (4 x 25) kick, fast 100 (4 x 25) swim, fast with fins ~fins off~ Main1 (600) 200 Swim, long and strong 100 Swim, “ “ 200 Pull, fast 100 Pull, long and strong Main2 (400) 250 (2 x 125) 50 free, 25 non-free, 50 free 150 (2 x 75) 25 free, 25 non-free, 25 free Main3 (200-400) (4-8) x 50 Odds drill/swim, evens swim (good effort) Cool-Down (400) 4 x 100 #1 d/s/d/s, #2 s/d/s/d, #3 d/s/s/s, #4 swim

Monday, July 29 Warm-Up (1000) 200 Free swim. Do catch-up when you breathe. 200 Swim 50 choice/50 free. 200 as 25 drill/25 swim, choice. 200 Pull 200 as 4 x 50. #1-2 drill/swim, #3-4 swim Main (1400) 400-600 Do the following (2-3) times: 50 build 100 good effort 50 easy 400 Do the following 1 time: 100 Pull, build 200 Pull, good effort 100 Pull, easy 400 Do the following (1-2) times: 4 x 25 Rest 5-10. #1,2 count; #3-4 sprint 2 x 50 Descend. Rest 15 seconds. Cool-Down (200) 2 x 100 Swim, choice

Wednesday, July31 Warm-Up (1200) 200-300 Swim, choice 200-300 Pull, build 200-300 Kick (100 free or fly with board; 100 back or fly on back; 100 choice) 200-300 (4-6) x 50 #1 chg 12 with 5 strokes back; #2 chg 12 with 5 free; #3 “L” drill, back; #4 full catch-up; #5 *** pull with free kick (fast hands); # 6 fly drill ~fins off~ Main (1300) 200 as 4 x 50 (all the same stroke). #1 d/s, #2 work the turns (go hard from flags to wall & out) #3-4. Descend. 200 as 8 x 25. Time yourself on odds. Count strokes on even. 100 Get time 200 Swim as 2 x 100.