Betsy's 1 Hr Workouts

Warm-Up (1500-1700) 200-300 Freestyle swim 200-300 Freestyle pull 50 breaststroke swim ~Fins on~ 100 Freestyle drill (25 catch-up, slowly / 25 chg 6 / 25 chg 3 with 3 / 25 glide 2 100 Fresstyle kick with board. Can mix in fly kick. ~Fins off~ 50 breaststroke swim 50 breaststroke kick with board 50 breaststroke pull and drill. Go ½ of 25, just pulling, legs dragging; rest of 25 use fly kick. 50 breaststroke kick with board 50 breaststroke (kick 3 fly/3 ***) 200 backstroke swim 100 backstroke pull (50 w/o paddles, 50 w/ paddles) 100 freestyle pull (50 w/ paddles, 50 w/o) ~Fins on~ 100 backstroke kick (can mix in fly kick on back) 100 backstroke drill (25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3) ~Fins off~ Main (1000) 300 Swim. Can use 2 strokes. 150 (3 x 50) Swim, choice (IM switch?). Go on 3rd touch. 150 Swim, choice. 100 Swim free (25 with paddles/25 without/25 with/25 without 300 Pull free, continuous.

Wednesday, Apr 16 Warm-Up (600-800) 100-200 Swim, easy 100-200 Pull, easy 2 x 100 Pull, descend, rest 10 2 x 100 Swim, descend, rest 10 Main (1300-1800) ~First 3 – decide free or non and stick with it. Can chg strokes, but don’t switch fr/non.~ 200 Swim, long and strong, not all out, moderate. Choice. 4 x 50 Choice. On :50/:55, 1:00/1:10, 1:05/1:20, 1:10/1:30, 1:40/2:00 *2 x 100 Choice. On 1:30/1:40, 1:50/2:15, 2:05/2:30, 2:20/2:30, 2:50/3:10 200-300 as 50K/50S with fins ~Rearrange order. Next 3, all FREE.~ 200 Free, long and strong. 50-100-50 on: :50/1:30, 1:00/1:50, 1:05/2:05, 1:10/2:20, 1:40/2:50 **100-50-50 Same intervals as above, rearranged. 100 Pull or swim, recovery 200 Choice. Good effort. Get time. * Lane 8, skip this one. **Lane 7 and 8 skip this one. Cool-Down (100) Easy swim or pull

Friday, Apr 18 Warm-Up (1000) 400 Swim (100 free/50 back/100 free/50 ***/100 free) ~fins on~ 100 Kick Fly (50 with board / 25 on back/ 25 on front w/ no brd, hands in superman pos) 100 Drill Fly (2 x 25 “stone skipper” / 50 4 rt only/4 lft only) Hands wide like fly, not free. Head down as you stroke. 50 Fly Swim (as far as you can fly, then free) ~fins off~ 50 (2 x 25 Fly Swim). Rest as long as you need to. 300 Freestyle (100 pull/50 swim/100 pull/50 swim) Main (1700) 250 Swim (25-50-75-100). Use all 4 strokea, order is your choice. Continuous. 400 Pull (100 free/50 non/100 free/50 non/100 free) 300 (6 x 50). If distance free, hold one pace. Or, descend 1-3, 4-6. Can chg str for 4-6. On :45 or :50, 1:00 or 1:05, 1:05 or 1:15, 1:20 or 1:30, 1:45 or 1:55 ~Fins on~ 450 (3 x 150) 50 Kick/100 Swim. Go on on 3rd touch. 300 (2 x 150) Pull. Go on 3rd touch. Cool-Down (100)

Monday, Apr 21 Warm-Up (1100) 200 Free (25 rt only / 25 swim / 25 lft only / 25 swim / 50 4 rt-4 lft / 50 swim) 200 Fly, Back, or Free (same as above) 150 Choice (all 1 strk) 50 swim, rest 10-15, 100 swim 150 Repeat, can be another strk. Choice (all 1 strk) 50 swim, rest 10-15, 100 swim. ~Fins on~ 200 (4 x 50 Kick). Good effort. Rest 10-15. 200 Swim Choice. 100 with fins. 100 w/o fins. Main (1400) 2 x 100 free on 1:30, 1:50, 2:00, 2:10, 2:45 2 x 100 free on 1:25, 1:45, 1:55, 2:05, 2:40 What interval would be best for you for… 5 x 100 ~Fins on~ 100 Kick, choice 100 25 Drill/25 Swim, choice 100 Swim with fins, choice ~Fins off~ 200 Pull Cool-Down (300) (25 “perfect stroke” / 50 long and strong) x 4

Wednesday, Apr 23 Warm-Up (1000) 400 Swim (75 free / 25 choice) x 4 100 (4 x 25) Freestyle Pull, count strokes, no paddles. 100 Swim, choice, with paddles ~Fins on~ 100 Swim, choice, with paddles and fins. 100 Swim, choice, with fins. 200 Kick (50 fly, 50 back, 50 free). ~Fins off~ 50 ***. Main (1600) Freestyle (400) 4 x 25 Count strokes 2 x 50 Count strokes. Give me total. 1 x 50. I’ll time you. Count strokes. Add # strokes for 50 to time. “Golf” score. 3 x 50. See if you can lower your score. 2 ways: lower count or go faster. 1 x 50. Final score for Freestyle. Pick a stroke. Can be free. If fly or ***, score will be lower. (400) 4 x 25 Count strokes 2 x 50 Count strokes. Give me total. 1 x 50. I’ll time you. Count strokes. Add # strokes for 50 to time. “Golf” score. 3 x 50. See if you can lower your score. 2 ways: lower count or go faster. 1 x 50. Final score for Choice. (1-2) x 200 Pull. On 3:15, 3:55, 4:15, 4:30, 5:20 ~Fins on~ 200 Kick 200 (25 kick/25swim) Cool Down (100-200) Swim 50 non-free/50 free.

Friday, Apr 25 Warm-Up (600-900) 200-300 Swim choice. Be sure to include some non-free or drill. 200-400 (4-8) x 50 Choice stroke. Odds- swim as fast as you can for ½ of each 25. Evens-Start out long and strong. Sprint into wall at turn and finish. 200 (50 paddles, no buoy. 50 paddles and fins. 50 fins only. 50 swim, no toys) Main (1500) Choose 1 stroke: 400 (200 Pull, rest 20, 200 swim) 100 (4 x 25 count strokes, rest 5-10), choice Choose 1 stroke (can be same as above or different): 200 (100 Pull, rest 20, 100 swim) 100 (25 drill/25 swim, choice) Choose 1 stroke: 100 (50 Pull, rest 20, 50 swim) 100 Kick, fins ok 300-400 Swim, long and strong. Can be all 1 stroke or 50/50. 100 Pull free Cool-Down (150-300) (2-4) x (25 kick / 25 drill / 25 swim)

Monday, Apr 28 All 100s. 1. 100 free swim 2. 100 swim, choice. At least 25 non-free. 3. 50 catch-up/50 almost catch-up 4. 100 almost catch-up. Get time. Should be slow. 5. 100 non-free or 25 free rt arm/25 free lft arm/50 free 4 rt-4lft 6. 100 IM drill (fly 3rt-3lft / back chg 3 with 3/*** 1 pull and 2 kicks/free chg 3 with 3) 7. 100 free swim, concentrate on good turn and good push-off. Flip or correct open turn. 8. 100 free swim. Time yourself again. Should be faster than before but still warm-up pace. 9, 10, 11. Freestyle pull. Descend time. Rest 15 between each 100. 12-16 (Lanes 7,8 Skip this). 5 x 100 on long interval. 1:40, 2:00, 2:10. 17. ~Fins on~ Kick 100 choice 18. Free or Back. 25 chg 8 / 25 chg 6 / 25 chg 4 / 25 chg 3. Only 1 stroke as you turn. ~Fins off~ 19-22 4 x 100 on tighter interval. (Lane 8 do 4 x 50). 1:35, 1:55, 2:05, 2:20, 2:00. ~Rest 45-60~ 23-25 3 x 100 (Lane 8 do 3 x 50). 1:30, 1:50, 2:00, 2:15, 2:00. 24. Easy 100, choice. 26-27. 2 x 100 choice. Try to descend. Rest 15 after 1st 100. 28. 100 moderate. Compare time to #4 and #8. 29. 2 x 50, choice. 30. 100 easy cool-down.

Wednesday, Apr 30 The song is because this is my last workout until June 2. Going on an extended vacation!!! There is a restaurant in the town, in the town, And there my love and I will sit us down, sit us down And drink our wine 'mid laughter gay and free, And never, never think of thee. Chorus: Fare thee well, for I must leave thee, Do not let the parting grieve thee, And remember that the best of friends must part, must part Adieu, adieu, kind friends adieu, I can no longer stay with you, stay with you, But I'll be back so don’t feel too free, And may the world go well with thee. Warm-Up (1200) **If you are late, figure out where your lane is and join them at the right place. 400 (10 x 50) #1-4 Swim, choice. #5-6 drill/swim, choice. #7-8 Swim, choice. 400 (2 x 200) Pull. #1 long and strong, #2 better effort 400 (4 x 100) #1 Kick, #2 Swim with fins, choice, #3 Kick w/ fins or ***, #4 Swim, no fins Main (1200-1400) Pick a stroke: 100 (2 x 50) pull 200 (2 x 100) on 1:45, 2:10, 2:20, 2:30, (lane 8, 2 x 50 on 2:00) Freestyle: 200 (4 x 50) Pull 300 (3 x 100) on 1:30, 1:50, 2:05, 2:20, (3 x 50 on 1:50) Choice: 400-600 (8-12) x 50 #1-4 one stroke, even pace, #5-8 same, #9-12 same On :50, 1:00 or 1:05, 1:10 or 1:15, 1:30, 2:00 Cool-Down (100) Easy Swim

May 1-June 1 No workouts. I am on vacation and will resume coaching on Monday, June 2.

After a month in Italy, it is hard to get in the groove. I'm caught up and will now keep up. (June 24) Monday, June 2 Warm-Up (700-1000) 200 Swim, free 100-200 (1-2) x ( 25 catch-up/25 free/25 3R-3L/25 free) 100 Swim, free 100 Swim non-free or 50 non/50 free 100 Alternate 25 drill/25 swim, choice 100-300 Pull Main (1100-1900) ~Fins on for kicking, except breaststrokers. We will go as a group; I’ll start each part.~ 200 Kick (50 easy, 2x 25 fast, 1 x 50 fast, 50 easy) Swim: (450-850) 2 x 25 count strokes. (4-8) x 50 Maintain stroke count. Choice. Do two 50s before changing strokes. Go on 3rd. (2-4) x 100 All same stroke. Hold pace. 1:45, 2:05, 2:15, 2:30, 2:50. Pull FREE: (450-850) 2 x 25 count strokes. (4-8) x 50 Maintain stroke count. On :45, 1:00, 1:10, 1:20, 1:45. (2-4) x 100 Hold pace. On 1:30, 1:55, 2:05, 2:20, 2:50. Cool-Down Easy swim