Betsy's 1 Hr Workouts

Wednesday, July 18 Warm-Up (1000) 100 Swim 100 Swim (25 breathe normal pattern/25 br on rt side only/25 br on left side only/25 alt br) 100 Swim 200 Pull. Work on alt breathing. 200 (8 x 25) #1 almost c.u. / #2 full c.u. /#3 almost c.u. / #4 free swim / #5 3rt-3lft backstroke/ #6 “L” drill backstroke / #7 3R-3L fly or 2 pull, 1 kick *** / #8 3R-1 full – 3 L fly or 1 pull, 2 kick *** ~fins on~ 300 25K / 25D /25 S Main (1400-1600) 200 Swim, choice. Long and strong. Rest 1 min. 4 x 50 on :55, 1:05, 1:15, 1:30, 2:00 Rest 1 min 200 Swim. Descend 100s (First 100 easy, second 100 faster). Rest 1 min 2 x 100 on 1:45, 2:00, 2:15, 2:30, 3:15 Rest 1 min 200 Pull free. Long and strong. Rest 1 min 200 Swim. Last one. Go for it. Rest 1 min 8 x 25 Recovery (alternate drill and swim). Rest 10 sec. 200 with fins and paddles (25 3R-3L/ 25 swim) Cool-Down (200) Easy swim, perfect stroke

Friday, July 20 Warm-Up (1200) ~Fins okay~ 300 (50 kick/50 swim) 200 (50 chg 6 back / 50 swim back / 50 chg 6 free /50 swim free ~Fins off~ 200 Swim, choice. 300 Pull (150, 100, 50). Increase effort. Rest 10-15 between. 200 (4 x 50). Descend 1-2, 3-4. On 1:00, 1:10, 1:20, 1:30, 1:45. Main (900) Divide into 2 groups. Match up one from each group. When you are not swimming, get time for partner. Each group rests while the other group swims. Lane 8 – just 1 x 200. 400 (2 x 200 Best effort on each.) 200 (2 x 100 Best effort on each.) 300 (6 x 50, drill swim). Go when 4th person finishes. If time (200) 200 (8 x 25) Odds sprint, evens easy. On :40, :45, :50, :55. Cool-Down (200) Easy swim

Monday, July 23 Warm-Up (800) 200 Swim 200 Pull 100 Kick 100 (25 c.u / 25 almost c.u./ 50 finger tip drag) 100 (25 D/ 25 S), choice 100 D/S as above Main (1300 or 1800) Move lanes as needed 3 x 200 (3:00, 3:30, 4:00, 4:30) or 3 x 150 6 x 100 (1:35, 1:55, 2:05, 2:15, 2:50) or 6 x 75 12 x 50 (:50, 1:00, 1:10, 1:30, 1:50) or 8 x 50 Cool-Down (200-300) Easy swim

Wednesday, July 25 Video today! Warm-Up (1400) 300 Swim. 300 Pull 500 (25 swim/25 full c.u. + 25 swim almost c.u.) x 5. Go on 4th touch. 100 Free - fingertip drag 200 backstroke (50 kick/50 swim). Fins ok if necessary. Main 1 (700) 300 (6 x 50 choice) on 1:00, 1:10, 1:20, 1:30, 200. Quality. 100 D/S by 25, choice. Recovery. 300 (3 x 100 choice) on 1:45, 2:00, 2:15, 2:30. Lane 8 (3 x 75) on 3:00. --------- 2100 (so far) Get out to look at video or continue and look at video after practice. Main 2 (700) Repeat 300, 100, 300 as above. ***Note: Looking at the videos, it was obvious that way too many swimmers are sloppy with the drills. We'll have to work on that.

Friday, July 27 ***Yesterday, drills were sloppy. Today swimmers used a stick to remind them on doing catch up correctly. Sticks are 16 in dowels with rubber bands on each end. Swimmers are to grasp the stick on the ends - they should feel the rubber bands. You have to hold the stick in one hand until the other hand grasps it. Warm-Up (1000) 300 (100 swim, 50 kick) x 2. No fins for 1st 100 swim. 200 backstroke (75 kick/25 swim/50 kick/50 swim). Think about hand entry on swim. ~fins off~ 100 as 50 c.u. with sticks/50 full c.u. (correctly) 100 combine fingertip drag and almost c.u. 300 (6 x 50) Descend 1-2, 3-4, 5-6. On :55, 1:00 or 1:10, 1:05 or 1:15, 1:30, 1:50 Main (1500) Rest 30 seconds between sets. 5 x 100 1:40 1:55 2:05 2:20 -- 4 x 100 1:35 1:50 2:00 2:15 2:50 3 x 100 1:25 1:45 1:55 2:10 2:45 2 x 100 1:20 1:40 1:50 2:05 2:40 1 x 100 Cool-Down (200-300) 4 x 25 perfect stroke 200-300 easy swim

Monday, July 30 Warm-Up (900) 100 free swim 100 free (25 rt only/25 lft only)/50 swim 50 *** (25 pull with free kick/25 swim) ~fins on~ 50 fly (25 3rt-3lft / 25 swim or as far as you can) 50 back (25 3 rt-3lft / 25 swim) ~keep fins on, get paddles and kick board~ Put paddle on rt hand. Hold kickboard sideways, in the middle. Tuck in other paddle. 25 Hold brd with left hand, pull with rt hand, kick. Wide entry, bend elbow, pull inward. 25 Repeat with other hand. 100 swim free with paddles and fins. Wide entry, bent arm! ~take off paddles~ 200 kick, choice. ~take off fins~ 200 swim, choice. Main1 (1300) Purpose is to swim fast as you get tired. 4 x 50, choice (all same stroke) 50 Fast. Timed. Same stroke as above. 4 x 75, choice. Same stroke or combination. 50 Fast. Timed. 4 x 100, choice. 50 Fast. Timed. 200 Swim. Long and strong. 50 Fast. Timed. Main2 (400) 200 Kick 200 Pull Cool-Down (100-200) (4-8) x 25

No workout for Aug 1. I had a sub. Friday, Aug 3 Warm-Up (1000) 200 Swim 200 Pull 100 Kick 100 50 fingertip drag/50 swim 100 Swim 100 Pull 100 Kick 100 Free, slow down stroke rate, glide 2, use hips Main (1600) 16 x 25 on :30, :35, :40, :45, :55. 1-3 steady pace; 4 fast. Repeat. 8 x 50 on :50, 1:00, 1:05, 1:20, 1: 50. All free or alternate 50 non-free /50 free. 4 x 100 on 1:35, 1:55, 2:05, 2:20, 2:50. All free or alternate 100 non/100 free. 2 x 200. #1 Long and strong. #2 Good effort. Cool-Down (100) Easy swim.

Monday, Aug 6 This workout was good. I recorded the stroke count on each 25 of the 100. It was very enlightening for some swimmers to realize their count was much higher than the rest of the lane. Warm-Up (1000) 500 (200 swim / 100 pull / 200 swim) 300 (100 kick / 100 swim with fins / 100 kick) 200 (25 swim /25 drill ) Main1 (1400) 100 (4 x 25) count strokes. Freestyle. Rest 5-10. 100 (2 x 50) count strokes for each 25. Can you maintain count? 100 (2 groups). Count strokes for each 25 for someone else. 50 (2 x 25) count strokes. Choice. 50 Count strokes. Same stroke as above. 400 All free or alternate 50 non-free/50 free. Count strokes on 1st 50 of each 100. 50 Pull. Choice. Count 400 (2 x 200) Pull. Maintain stroke count. Rest 20. 150 (3 x 50), choice. Rest 10 sec. Count. Main2 (100-400) (2-8) x 50 on interval for 15 sec rest. Work on pace.

Wednesday, Aug 8 Warm-Up (1000) 200 Swim. Choice. Streamline off wall – no strokes before the flags! 100 Swim. Free. All open turns, done correctly. 200 (25 drill/25 swim). Don’t forget the turns. 300 fins ok. (25K/25D/25S). Choice. 200 (2 x 100 IM). Fly can be one-arm. *** can be with fly or free kick. Main1 (800) Change lanes so not with usual group. Stroke work. 200 (8 x 25) . Getting the catch. #1-2 Reach, elbow up, scull out just a little, feel catch #3-4 with paddles. One arm out in front, stroke with one arm. Watch the catch. Chg arm. #5-8 with fins. 5- dog paddle; look for wider pull. 6-human stroke (pull back, underwater Recovery. 7-Tarzan or water polo stroke. 8-perfect stroke, feel the catch. Back to regular lanes. Fins off. 200 (2 x 50, 1 x 100) pull with paddles. Slow, with glide. 200 Same. Swim with paddles. 200 Same. Swim, no paddles. Main2 (600) 4 x 75 (25 free/25 non-free/25 free) 4 x 75 (all free or 25 non/25 free/25 non) Cool-Down (300) 6 x 50, drill/swim

Friday, Aug 10 Warm-Up (1000) 200 Swim. Streamline off all turns. 200 Pull. Think about the “catch”. ~fins on~ 300 (3 x 100) #1- Kick ½ way on stomach in streamline position/swim ½; #2- 50 free/50 back, fly or free; #3 – 50 with kickbrd, one arm w/ paddles/50 Tarzan ½ way Swim ½ (no paddles) 100 back or fly with fins ~fins off~ 100 25 back, fly or ***/25 free Main (1300) 100 (2 x 25 count; 50 long and strong) All one stroke. 150 (2 x 75); #1 – non/free/non; #2 – free/non/free 100 Swim, choice, good pace 250 (2 x 125) 25K/25D/25S/25D/25K (fins ok) 150 Pull 350 (2 x 175) #1 – 50P/50S/50P; #2 – 50S/50P/50S 200 Swim, choice, good effort Cool-Down (200) 4 x 50