Betsy's 1 Hr Workouts

RE: Betsy's 1 Hr Workouts

Betsy — Thu, 05 Nov 2015 03:15:15 GMT

Friday, Sept 25 Warm-Up (750-1300) All lanes start and stop together. 200-400 Swim, choice. 200-300 Pull ~Fins on~ 100 IM all drill 250-400 (5-8) x 50 Drill swim. #1-2 Catch-up, #3 3 rt arm/3 lft arm free, #4 same back, #5 “L” drill (back), #6 3 rt arm, 1 full, 3 lft, 1 full fly, ~Fins off~, #7 free kick with *** pull, #8 *** swim with 4 count glide 100 IM swim (drill if you can’t do whole stroke) Main (1400) 100 (4 x 25) free. Count strokes. Do as few as possible. Contest…within each lane, who can do the fewest strokes for a 50 free? Count each 25. 100 (2 x 50). Stop after #1 and all will announce their # of strokes. I’ll start each lane for #2. Decide on stroke or combo for 4 x 50 (lane 7-8), 5 x 50 (lane 5- 6), 6 x 50 (lane 4) – either free or non-free/free. Same stroke or combo for all. 200-300 (4-6) x 50 on :55, 2:10, 2:15, 2:30, 2:45 100-300 Easy swim, choice 200-400 (4 x 100) or (4 x 75) or (4 x 50). Free. All start together. ~Fins on~ 200 choice (25 kick/25 swim) Cool-Down (100) Easy swim

RE: Betsy's 1 Hr Workouts

Betsy — Thu, 05 Nov 2015 03:13:51 GMT

Wednesday, Sept 23 WARM-UP (800-1000) 300-500 Swim choice. Increase your effort throughout. 300 (4 x 75), fins okay. 25 Kick/ 25 Drill/ 25 Swim 200 Swim. Think about a long stroke and about rolling your hips. Back or Free. MAIN (1200-1800) 800-1200 (8-12) x 100. (2-3) x (#1-2 pull, #3-4 swim) On: 1:35 or 1:40, 1:50 or 1:55, 2:05 or 2:10, 2:15 or 2:20, 2:40 or 2:45 400-600 (8-12) x 50. ( 2 x 50 Kick), (2 x 50 Drill), (2 x50 Swim). Repeat this sequence as time permits. COOL-DOWN (100-200) Easy 100-200 Swim

RE: Betsy's 1 Hr Workouts

Betsy — Thu, 05 Nov 2015 03:12:56 GMT

Monday, Sept 21 Warm-Up (1000) 600 (8 x 75). Rest 10 after each 75. #1-2 free swim; #3-4 Swim 25 free/25 non/25 free; ~fins on~ #5-6 kick choice; #7-8 25 kick/25 drill/25 swim, choice ~fins off~ 200-400 (1-2) x 200 pull. Rest 20 aftrer #1 Main (1500) 600 (6 x 100). Use 1;40, 2:00, 2:10, 2:20, 2:45 for all. All free. #1- 2 Descend Rest 30-60 after #2 #3-4 Descend again. Each a little faster. Rest 30-60 after #4 #5-6 Descend. I will try to time each lane 300 Recovery. 100 pull / 100 swim /100 pull. Continuous. Choice. 300 (6 x 50). :50 or :55, 1:00-1:10, 1:10 -1:20, 1:30, 1:50. Choice. Good chance for IM switch. ~fins on~ 300 (50 kick/50 swim), choice Cool-Down (100-200) Easy swim

RE: Betsy's 1 Hr Workouts

Betsy — Thu, 05 Nov 2015 03:09:02 GMT

Wednesday, Sept 14 Warm-Up (1000) 100-200 Swim choice 200 25 drill/25 swim 200-300 Pull ~fins and paddles, no buoy~ 200 as 50 swim free/50 one arm only free/50 swim free / 50 swim back ~fins and paddles off~ 100 as (4 x 25) choice, rest 10, count strokes Main (1600) (7-10) x 50 #1 time yourself on moderate free, #2-3 drill/swim, choice, #4 time yourself on free, a little faster than #1, #5-6 drill/swim choice, #7 time free, a little faster, #8-9 choice drill/swim or swim, #10 50 free fast 100 I’ll time each lane on 100 fast free 300 (100 pull/100 swim/100 pull) ~fins ok~ 300 (200 Kick, choice / 100 Swim, choice) ~fins off~ 200 (2 x 100) choice; rest 15-20. BE SURE TO TAKE THE REST. Even pace. 200 (4 x 50) choice; rest 15. BE SURE TO TAKE THE REST. Cool-Down (100) Easy sw

RE: Betsy's 1 Hr Workouts

Betsy — Thu, 05 Nov 2015 03:07:17 GMT

Friday, Sept 11 Warm-Up (1000) 200-300 Swim, choice 200-300 Pull 200 (1-arm ½ of each 25; swim rest of each 25). 1st 100: free, 2nd 100: back 200 (50 free, count strokes on each 25. 25 free count, # of strokes less than on 50. 25 free count, # of strokes at least 1 less than last 25. Repeat 50, 25,25 any stroke. Main (1600) 200 (4 x 50.) Descend 1-2, 3-4. Can change stroke after #2. Decide on interval for 10-15 Sec rest. Can change interval after 2. ~Fins ok~ Wait until lane finishes to start next 200. All are choice. Go all of 200 before stopping. 200 (150 Kick/50 Swim). 200 (100 Kick/100 Swim). 200 (50 Kick/150 Swim) (200 Swim) ~Fins off~ 150 (2 x 50 Swim, free) / (50 Swim, back) Stop after each 50. Go on 3rd touch. 150 (2 x 50 Swim free / (50 Swim,brst ) 150 (2 x 50 Swim, choice) / (50 Swim, fly OR 25 fly/25 back) 150 ( 3 x 50 IM Switch) Cool-Down (100) Easy swim

RE: Betsy's 1 Hr Workouts

Betsy — Fri, 04 Sep 2015 04:31:08 GMT

Friday, Sept 4 Warm-Up (1100) 200-300 free. 75 Swim/25 catch-up 100 choice. 75 swim/25 drill 200-300 Pull. 75 free/25 non-free ~fins ok~ 200 drills. (100 change 6 with 3 back / 100 chg 6 with 3 free) 200 kick. 50 fly kick with board / 150 choice Main (1500) 300 (3 x 50 choice). On each length, 20 meters moderate/5 meters fast (increase kick). On 1:00, 1:20, 1:20, 1:30, 1:55 (3 x 50 free). Same as above. On :50, 1:00, 1:05, 1:15, 1:45 200 50 Swim/100 Pull/50 Swim 250 (5 x 50 choice). All one stroke. Best Average. On 1:30, 1:30, 1:50, 1:50, 2:00 150 (50 swim/50 pull/50 swim) 200 (2 x 100 choice. 75 moderate/25 fast) . On 2:00, 2:15, 2:20, 2:30, 3:00. 200 (2 x 100 free, same as above.) On 1:45, 2:00, 2:10, 2:20, 2:50) 200 (100 Kick)/ (4 x 25 Swim, sprint). Choice. Rest 10-15. Cool-Down (100) Easy swim

RE: Betsy's 1 Hr Workouts

Betsy — Fri, 04 Sep 2015 04:30:01 GMT

Wed, Sept 2 Warm-Up (1100) 400 (4 x 100). #1- free; #2- 25 free/25 choice; #3- free; #4-25 choice/25free. Rest 10. 300 3 x 100 Pull. Rest 15 after each 100. 300 (6 x 50) Drill/Swim. #1- 3 rt/3/3 lft. FREE; #2 Same BACK; #3-Chg 3 FREE; #4- Same BACK; #5-Catch-up FREE; #6-“L” drill BACK 100 Swim Choice. Main (1400) Purpose: to work on pace for 200 Free. This set is similar to last Monday, but fewer 50s and less rest. 300 (6 x 50) at same pace. Ln 4 (:40 on :55), Ln 5 (:45 or :50 on 1:00), Ln 6 (:50 or :55 on 1:10), Ln 7: (1:05 or 1:10 on 1:20), Ln 8 (1:20 or 1:30 on 2:00) 300 (100 Swim/100 Pull/100 Swim) Choice. Continuous. 200 (2 x 100). Rest 15 after 1st 100. Can you hold the pace from above? Choice. Everyone does not stay together. ~Fins ok~ 300 (3 x 100) as 75 swim/25 kick. Go on 3rd touch 300 (3 x 100) as 50 Swim/50 Kick. Go on 4th touch. Cool-Down (200) Easy swim. 100; 2 x 50. All choice.

RE: Betsy's 1 Hr Workouts

Betsy — Fri, 04 Sep 2015 04:28:04 GMT

I missed the next few workouts. Substitutes wrote their own workout.

RE: Betsy's 1 Hr Workouts

Betsy — Fri, 04 Sep 2015 04:25:50 GMT

Monday, Aug 24 Warm-Up (1000) 300 (4 x 75). #1 free; #2 free/choice/free; #3 free; #4 choice/free/choice 350 as 25 Pull/25 Swim/50 Pull/25 Swim/75 Pull/25 Swim/100 Pull/25 Swim. When you don’t have buoy, just let feet drag. 150 50 fly/back; 50 back/***; 50 ***/ free; 200 as 50 4rt/4 lft; 50 chg 6 with 3; 50 chg 3 with 3; 50 swim FREE or BACK Main (1600) Pick a stroke to work on 200 pace (1 stroke) 600 (12 x 50) at same pace. (:40 on :55), (:45 on 1:05) or (:50 on 1:05), (:55 on 1:15), (1:10 on 1:30) or (1:15 on 1:30), (1:45 on 2:10) or 1:55 on 2:10) 300 (100 Pull/100 Swim/100 Pull) Free 100 Swim, choice ~Fins ok~ 300 (3 x 100) as 75 swim/25 kick. Go on 3rd touch 300 (3 x 100) as 50 Swim/50 Kick. Go on 4th touch. Cool-Down (100) Easy swim

RE: Betsy's 1 Hr Workouts

Betsy — Fri, 04 Sep 2015 04:25:08 GMT

Friday, Aug 21 Warm-Up (1000) 200 as 100 Swim / 100 Pull ~Fins if you want~ 200 as 100 Kick / 100 Swim with fins 100 (4 x 25) Kick ½ of each length, swim ½. Rest 10 after each 25. 100 (2 x 50) 50 chg 6 free / 50 chg 6 back ~Fins off~ 400 (8 x 50) #1-2 Back/Free, #3 Back, #4 Free, #5-6 choice, #7-8 Free/Back. Go on 4th. Main (1600) 400 (4 x 100 Free), even pace on 1:35 or 1:40, 1:55, 2:05, 2:20, 2:50 200 (2 x 100 Free) Descend. Same interval. 100-200 Pull, recovery 300 (6 x 50), even pace. #1-3 choice, #4-6 free on :55-1:00, 1:10 or 1:15, 1:15 or 1:20, 1:30, 1:50 200 (4 x 50), descend #1-2, 3-4. Choice. ~Fins~ 300 (50 Kick/50 Swim) Cool-Down (100) 4 x 25

RE: Betsy's 1 Hr Workouts

Betsy — Fri, 04 Sep 2015 04:24:26 GMT

Wednesday, Aug 19 Warm-Up (1000) 300 Swim, choice 300 Pull 400 (8 x 50) Descend 1-2, 3-4, etc. Go when 3rd person touches. Choice Main (1600) Fins okay (600) 100 (2 x 50) change 6. Get on your side! Free. 100 (2 x 50) change 6 with 3. Free. 100 Swim free with glide 3. Use hips. 100 (2 x 50) change 6. Get on your side! Back. 100 (2 x 50) change 6 with 3. Back. 100 (2 x 50) “L” drill on you side. (K3, Arm up 3, Turn) Fins off (400) 100 (1 x 50 change 6 with 3 Free) + (1 x 50 change 6 with 3 Back). Do it right. 100 Swim free with glide 3. Use hips. 200 Swim 100 free, 100 back. 200 100 Pull / 100 Swim, free 100 50 Pull/ 50 Swim, back 300 (6 x 50). Odds back, evens free on 1:00, 1:10, 1:20, 1:30, 1:50 Cool-Down (100) 4 x 25

RE: Betsy's 1 Hr Workouts

Betsy — Fri, 04 Sep 2015 04:11:52 GMT

Monday, August 17 This workout was for the fastest lane. I scaled back for the other lanes. I had everything in columns which lost formatting when I copied workout. WARM-UP (400-500) 100-200 Swim 300 (25K/25D/25S) x 4 Choice. Continuous. MAIN (2000) 100 Free Swim 200 (25 catch-up, 25 almost c.u., 50 swim) x 2 300 Pull 400 Swim, free 400 Pull 300 (50 chg 6 w/3, 100 swim) x 2. Fins ok. 200 Swim 100 2 x 50 Descend On 1:00. COOL-DOWN (100-200) Easy 100-200, choice

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:11:43 GMT

Friday, Aug 14 Warm-Up (1000) 500 as 200 Swim Free /150 Swim Choice /100 (25 non/25 free) / 50 Swim Choice 150 Swim 50 back/Pull 50 back/Swim 50 back 150 Swim 50 ***/Drill 50 *** (25 2P-1K and 25 P-2K)/Swim 50 *** 100 as 50 Pull Free, no buoy, cross feet/50 Pull Free with buoy 100 Swim choice Main (1600) 300 Kick Set. Put on fins if you want to. Rearrange lanes. Each lane go as 1 heat-spread out. 100 Kick Free with board. Start 10 sec apart. Rearrange lanes if needed. 100 Kick Back 50 Kick Free 50 Kick Back Back to usual lanes. Fins off. 150 Swim (50 free/50 back or ***/50 free). Continuous. 150 Pull (same) 400 (8 x 50). All free, holding the same pace or 4x 50 free/4 x 50 non-free. On :50/1:00, :55/1:10, 1:05/1:20, 1:20/1:30, 1:55/2:10 300 Free. 75 moderate/25 sprint. 100-300 (2-6) x 50. Do in groups of 2. Descend #1-2. Rest 10 sec between #1-2. Get lane together before starting next group of 2. Cool-Down (100) 4 x 25 Count strokes

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:10:54 GMT

Wednesday, Aug 12 Warm-Up (1100) 300-400 Swim (75 free/25 non-free) 200-300 (1-2) x 200 Pull 400 (8 x 50). #1-2 drill/swim; #3-4 swim choice; repeat #1-4. Main (1500) 500 (5 x 100). Odds swim, evens pull. 1:40, 2:05, 2:10, 2:20, 2:45 400 (4 x 100). 75 free/25 non-free. Same interval. 300 (3 x 100) free. 1:30, 1:55, 2:00, 2:15, 2:40 200 (2 x 100) choice. Rest 15. Lane does not have to stay together. 100 choice. Good effort. Cool-Down (200) 4 x 50 #1-2 drill/swim, #3-4 swim choice

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:10:15 GMT

Monday, Aug 10 Warm-Up (1000) 600-800 as 200 Swim / 200 Pull (with paddles) / 100-200 Swim / 100-200 Pull (no paddles) Everyone get a noodle… 50 as 25 Pull breaststroke with noodle; Put noodle on deck and vertical kick breaststroke; 25 Pull *** with noodle 50 (25 swim ***, count strokes / 25 swim with fewer strokes) 50-100 Swim *** with 3 count glide Main (1600) 200 (2 x 100) swim, choice. Rest 15. No need to keep lane together. 200 (2 x 100) free. Get time. 2nd 100 faster than first. 1:45, 2:05, 2:15, 2:30, 2:50 400 Repeat above: 2 x 100 choice, 2 x 100 free 300 free. 50 (5 rt only, 5 left only); 50 (3 rt/3 full/3lft); 100 swim; 50 catch-up (slowly); 50 swim; 300 (3 x 100 free), descend. Same interval. 200 Swim (25 choice/25 free) Cool-Down (200) 8 x 25 Think about stroke, mix it up.

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:09:26 GMT

Friday, Aug 7 Warm-Up (1000) 300-400 Swim, choice 400-600 (8-12 ) x 50. #1-3 drill/swim non-free; #4-6 d/s free; #7-9 swim free; #10-12 swim choice Main (1600) 200 Lanes 4-6: (4 x 50) free; lanes 7-8: (4 x 50) choice (all same stroke) :50, 1:00, 1:10, 1:30, 1:50 100 Easy pull or swim 200 Lanes 4-6: (4 x 50 choice on 1:00, 1:10, 1:20 100 Easy pull or swim 200-400 All lanes start together. Lanes 4-5: 400 free; lane 6: 300 free or 200 non-free; Lanes 7-8: 200 choice 200 Kick 200 Swim with fins 200 Pull Cool-Down (100-200) (4-8) x 25

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:08:47 GMT

Wednesday, Aug 5 Warm-Up (1000) 200 Free Swim 100 Free Pull – NO PADDLES 100 (50 back pull, no paddles, 50 back swim) 100 Free Swim with fins 100 Backstroke Kick 100 Backstroke Swim with fins 100 (2 x 50 fly kick with fins). Rest 10. 100 (50 swim fly with fins/50 swim fly with no fins as far as you can each length) 100 Swim, choice Main (1600) 200 (8 x 25 count strokes). 2 free swim/2 free pull/2 non-free/2 choice. Rest 10. 300 (6 x 50) swim. Odds free on :50, :55, 1:00, 1:05, 1:40. Evens choice, add :10. 300 (3 x 100) swim Free. 1:40, 2:00, 2:10, 2:20, 2:50 200 (4 x 50) as abo ve 200 (2 x 100 choice) on 1:50, 2:10, 2:20, 2:30, 3:00 100 (2 x 50) choice 100 Swim choice 200 (8 x 25) as above Cool-Down (100-200) Easy swim

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:08:05 GMT

Monday, Aug 3 Warm-Up (1000) 200-300 50 swim/25 drill, choice 8 x 25 Odds think about stroke, evens fast. Do in groups of 2. 3x 50 on :45, :55, 1:00, 1:05, 1:40 3 x 50 on :40, :50, :55, 1:00, 1:30 100-200 Moderate as 25 choice/25 free Main (1400) Choose either All Free or Mixed. Stick with your choice. Working on holding pace. SET ONE All Free. Go when last person touches. 50 free, moderate – get time 100 free, same speed 200 free, same speed 200 free PULL 100 free swim 50 free swim OR Mixed. Go when last person touches. 50 non-free 100 non-free, same stroke 200 free swim 200 free PULL 100 non-free, can switch strokes 50 non-free same stroke SET Two. All Free. 50, 100, 200 PULL free 200 swim free 100, 50 PULL free OR Mixed. 50, 100 Pull free 200 Swim non-free 200 (100 PULL free/100 swim non-free) 100, 50 PULL free Cool-Down (100-300) Easy swim, choice

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:07:23 GMT

June 15 was my last day coaching until the beginning of August. I broke my wrist on June 16 and had a hip replacement on June 23. All is well now and I am recovering.

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:05:09 GMT

Monday, June 15 Warm-Up (1100) 300 100 free / 25 *** / 75 free / 25 *** / 50 free / 25 *** 200 Pull free 200-300 (4-6) x 50 Odds drill/swim; Evens swim; choice 300 25 count ; 50 count; 75 count; 75 (25 choice/25 free/25 choice); 50 build; 25 sprint Go on 4th touch Main (1500) Fast Kicks. Lanes 4-6, go 75; lane 7, go 50; Lane 8 go 25. Switch lanes as needed. I’ll start the first person each time. Fins on. 100-300 4 x (25, 50, 75) #1 free kick with board, #2 fly kick with board, #3 back kick, #4 choice 100-200 Easy swim with fins on 200 back: 25 left arm only, right hand at side; 25 right arm only; 50 back swim deep pull and hip roll; 50 3 rt arm ony, 3 strokes, 3 left arm only; 50 swim Fins off 200 (4 x 50) 25 free/25 back on :55, 1:10, 1:20, 1:30, 1:50 400-600 (2-3) x 200. #1 pull free, #2 swim free, #3 pull free. Let everyone in your lane finish before starting the next 200. Cool-Down (100-200) Easy 100-200

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:04:24 GMT

Friday, June 12 Warm-Up (975) 250 Snake swim. Start in lane 4, go up and back, duck under lane line, same in lanes 5,6,7,8. ~Get out in lane 8 (shallow end) and walk back to lane 4. ~ 125 Snake swim. Just go 25 in each lane. Duck under lane line after 25. BUT…I will start you 4 at a time, so you can practice passing, etc. Be kind. ~Get out in lane 8 (deep end) and walk back to usual lane .~ 100-200 Swim, choice 100-200 Pull free ~Fins on~ 200 (25 kick/25 swim), choice. Main (1600) 200-400 (4-8) x 50. Odds free, build so each one is faster. Evens choice. On 1:00, 1:10, 1:20, 1:30, 1:50. 100 Free. I will time each lane. WAIT for me. This one should be FAST. 3 x 100 Free. #1 pull, #2 50 pull/50 swim, #3 swim 200 4 x 50 choice. #1-2 Drill/Swim, #3-4 Swim, moderate 100 Choice. I will time each lane. WAIT for me. If free, this should distance pace, If non-free, good effort. 200 (8x 25). Odds choice, evens free. Think about: streamline off walls, start kick first, breathing correctly. Go when 4th person finishes (10-15 rest). 300 Swim, choice. Can mix it up. Cool-Down (100) 2 x 50, perfect stroke

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:03:43 GMT

Wednesday, June 10 Warm-Up (1000) 350 100 free/25 ***/100 free/25 ***/100 free 250 Drill free. a. 50 Think of wide entry / b. 50 High elbow entry / c. 50 Glide 2 on both arms / d. 50 Think of exhaling and quick breathe / e. Rotate both ways. Breath both ways or definitely roll. 100 Free swim. a. 25 breath on rt side only / b. breath on lft side only / c. 50 alternate breath 100 Breaststroke. a. *** arms with fly kick/ b. *** arms with flutter kick / c. 3 *** arms with fly kick and 3 *** arms with *** kick / d. regular *** 100 Breaststroke drills a. 25 pull with narrow, short pull (start in streamline position, pull to shoulder width, elbows up, bring hands to chest)/ b. same pull, breath as hands get to shoulder width/ c. swim with 3 count glide/ d. swim with 2 count glide 100 swim, choice Main (1600) 2 x 50 #1 free pull, #2 free swim 2 x 75 Swim #1 free, ***, free / #2 all free 2 x 100 #1 free pull, #2 free swim 2 x 150 #1 free pull, #2 50 swim free/ 50 swim non-free / 50 swim free (750) 2 x 150 #1 swim free, #2 swim 50 / pull 100 2 x 100 Choice, rest 15 2 x 75 Pull 2 x 50 Swim, choice. On 1:15, 1:30, 2:00. You pick interval. Cool-Down (100) 4 x 25 Count strokes

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:01:36 GMT

Monday, June 8 Warm-Up (1000) Everyone stop and start next part together. Stop when faster swimmers stop. 200 Swim 200 Pull 200 Kick. 400 (8 x 50) Odds are drill/swim; Evens are swim. Choice on: 1:00,1:10, 1:20,1:30, 1:55 Main (1500) 5 x 200 (150, or 125) . Get lane together after each one. Odds are free; Evens are non-free or drill (no fins); Drills: #2 (4 C.U./4 reg) ; #4 FT drag Ln 4-5: 5 x 200; Ln 6-7: 5 x 150; Ln 8: 5 x 100 2 x 100 Kick (fins) Ln 4-7; Ln 8: 2 x 75 Kick 3 x 100 Pull, choice, Ln4-7l Ln 8: 2 x 75 Pull Cool-Down (100-200) Easy swim

RE: Betsy's 1 Hr Workouts

Betsy — Mon, 31 Aug 2015 10:00:54 GMT

Friday, June 5 Warm-Up (1100) 350-700 (100 Swim/200 Pull/ Put on fins for 50 Kick) x 2 ~Keep fins on~ 200 FREE: 50 Kick on side / 50 change 6 / 60 change 4 with 4 /50 swim 200 BACK: 50 Kick on side / 50 change 6 / 60 change 4 with 4 /50 swim Main (1500) 200 Choice. You will have another, same stroke, at the end. 6 x 150 #1 75 Pull free/75 Swim free; #2 (50 free/25 choice) x 2; #3 75 swim free/ 75 pull free; #4 (50 free/25 choice) x 2 #5 (50 drill/25 swim) x 2; #6 (25 drill/50 swim) x 2 200 Same stroke as above 2 x 100 Choice. Swim 1st 50 of each moderately. Swim 2nd 50 fast. Cool-Down (100) 4 x 50 choice, easy

RE: Betsy's 1 Hr Workouts

Betsy — Sun, 23 Aug 2015 02:23:50 GMT

Monday, June 1 Warm-Up (1100) 350 continuous swim as:100 free/25 non-free/75 free/25 non/50 free/25 non/25 free/25 non ~Get lane together~ 5 x 50 Pull. Stop after each 50. Leave when 3rd person touches. ~Fins on~ 300 continuous: 100 kick / 50 swim / 100 kick / 50 swim 200 IM as 25 Kick/25 Drill. Do Fly, Back, Free. Take off fins for ***. Main (1500) 6 x 50. Descend 1-2, 3-4, 5-6 Choice. No interval. Each person rest 15 sec between the two 50s in each set. Then rest 20-30 to regroup after each set of 2. 100-200 Pull. Recovery. Think about your stroke. 5 x 100 Freestyle. “Best average.” Try to remember your times so we can figure your average time. It is important to do these FAST and to remember times. On 2:00, 2:30, 2:30, 3:00, 3:30. I made the interval start on the 30 or 60 so it is easier to get your time. 200 Swim, choice. Mix it up. Recovery. ~Fins on~ 300 as 50 kick/50 swim, choice. Cool-Down (200) 4 x 25 with “perfect” stroke 2 x 50