Betsy’s 1 Hr Workouts

Introduction.

Betsy Durrant coaches in Virginia Beach and currently owns nine USMS National Records. She has an emphasis on techinique and pace. The workouts that Betsy coaches are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. Betsy was kind enough to share them with us. Thank her when you see her swimming at the next meet!

 

Warm-Up  (1200)
300  Swim.  Choice. Good turns.
150  Free. Count strokes (50 catch-up/50 almost catch-up/50 swim)
250  Pull.  Think almost catch-up.
200  back or free (50 kick on side/50 chg 6/50 chg 6 with 3/50 swim).  Fins ok.
50  breast pull with free kick
50 breast kick with board.  If you have knee problems, kick fly with fins and board.
50 free swim
50 breast kick with board
50 free swim
50 breast kick

Main  (600-1200)
3 sets of (4 x 100 free) or (4 x 50 non-free). Choose lane by time for interval.
Rest between 30-60 between sets.
Lane 4: 1:30, 1:35, 1:40
Lane 5: 1:50, 1:55, 2:00
Lane 6: 2:00, 2:05, 2:10
Lane 7: 2:05, 2:10, 2:15
Lane 8: 1:20, 1:30, 1:30 (50s only)

Cool-Down  (400)
200 Pull
200  Swim

 

Warm-Up  (1200)

200 Swim, choice

300 (50 kick /50 swim)

200 Alternate 25 full c.u. / 25 almost c.u.

100 Back (2 x 25 Kick, 2 x 25 Swim). Think: Head, hips, hands.

200 Alternate 25 back/ 25 free

200 Pull (long and strong)

Main  (1500)

400 Moderate swim, get time, figure avg/100

200 (4 x 50). Interval for 10-15 rest

200 swim, maintain avg/100

300 (3 x 100). Interval for 15-20 sec rest.

400 Get time again.

Cool-Down

Easy swim


Warm-Up  (900)

200 swim

100  (2 x 50 Kick)

200  (2 x 100 Kick)

100  (2 x 50 Pull)

200  (2 x 100 Pull)

100 Drill (5 rt only/5 left only/swim rest of 25 – 4rt/4lft/swim rest – 3rt/3lft/swim – 2 each)

Main  (1200-1800)

300 as 100 swim/100 pull/100 swim

300 as 50 drill/100 swim/50 drill/100 swim

300 as 100 pull/100 swim/100 pull

300 as 3 x 100 on 1:40, 1:55, 2:10, 2:30, 2:45 (15-20 sec rest)

300 swim, long and strong

If time, 300 pull, long and strong

Cool-Down (100-200)

4 x 50 count strokes


Warm-Up  (1000)

200 swim, free

300 mix drill and swim (100 back, free, breast)

500 as 10 x 50.  #1-6 K/D/S, #7-10 build

Main

Back  (250)

50 K

50 P

2 x 25 S

2 x 50 S

Breast (250)

50 K

50 P

2 x 25 S

2 x 50 S

Free (400)

50 K

2 x 50 P

2 x 25 S

4 x 50 S

Cool-Down (100)

Easy swim


Warm-Up  (1300-1700)

10 minute swim, choice  (300-600)

500 as 10 x 50 Drill/Swim.  #1-2 One only free; #3-4 Full c.u.;  #5-6 FT drag, wide recovery;

#7-8 Change 3 (back or free); #9-10 2 count glide (breast or free)

~Fins on~

300-400 as (3-4) x 100 Kick, choice. I’ll start each lane. Change lanes according to fins.

100 easy swim, choice, with fins

~Fins off~

100 easy swim, choice

Main  (600-1200)

300-600 (2 x 100 pull, 1 x 100 swim) x 2.  On 1:40, 1:50, 2:00 or 2:05, 2:15, 2:45

300-600 (1 x 100 pull, 2 x 100 swim) x 2

Warm-Up  (1000)

200-400 Swim

200-300 Pull

100-200 Kick

100 Drill/Swim by 25, choice

Main (1500)

(5-10) x 50 Free.  L4: 10 on :50, L5:9 on :55, L6: 8 on 1:00, L7: 7 on 1:10, L8: 5 on 1:30

(3-8) x 50 Pull Free. Same intervals. L4:8, L5:7, L6:6, L7:5, L8:3

(3-6) x 50. Odd drill or non-free. Even free.

Drills: 5R/5L, 4R/4L, 3R/3L.

L4: 6 on 1:05, L5: 6 on 1:10, L6: 5 on 1:15, L7: 4 on 1:20, L8: 3 on 1:50

(3-4) x 50 Choice. Note interval, most will do free.

L4: 4 on :55, L5:4 on 1:00, L6: 3 on 1:05, L7: 3 on 1:15, L8:2 on 1:45

2 x 50 Choice

L4, 5, 6 on 1:30; L7-8 on 1:45

Cool-Down

200 Easy swim

Warm-Up  (1000)

400 (150 Swim/50 drill/150 swim/50 drill)

300  Pull (100 easy, 200 build) Rest 10-15 between 100 and 200.

200  Kick, choice

100  Swim, choice

Main  (1500)

4 x 50  Choice on :55, 1:05, 1:15, 1:30, (Ln 8: 3 x 50 on 2:00)

4 x 100 Free on 1:35, 1:50, 2:05, 2:15, (Ln 8: 2 x 100 on 3:30)

3 x 50

3 x 100  Free on 1:30, 1:45, 2:00, 2:10, 2:40, (Ln 8: 2 x 100 on 3:20)

2 x 50

2 x 100 Free on 1:25, 1:40, 1:55, 2:05, 2:30

1 x 50

1 x 100

Cool-Down (100-200)

Easy swim

Warm-Up  (500-1000)
5 minute swim (100-300)
150-300 (2-4) x 75 as (25 drill/25 swim/25 drill). Rest 10 seconds after each 75.
100-200 Kick, choice
(4-8) x 25.  Odds: count strokes; Evens: build.  On :35, :40, :45, :45, :55

Main (1400)

Swim:
200 free or alternate 50 non/50 free
2 x 100, choice
4 x 50, choice

Pull:
4 x 50, choice
2 x 100 free or 50 non/50 free
200 free

Swim: 200 good effort, choice

Cool-Down  (200)
4 x 50, Drill/Swim

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Warm-Up (1100)

200 Swim Free
200 Swim Back with fins or 200 Swim Free w/o fins
200 Kick
200 Swim Free with fins
300 (3 x 100 Pull). Interval for 15 sec rest.  #1 with paddles, #2 w/o, #3 either

Main

All Freestyle  (1400)
(1) 50 drill/swim; 50 count; 200 at moderate pace; 50 recovery
(2) 50 drill/swim; 50 count; 2 x 100 with 15 sec rest; 50 recovery
(3) 50 drill/swim; 50 count; 4 x 50 with 10 sec rest; 50 recovery
(4) 50 drill/swim; 50 count; 200 or 2 x 100; 50 recovery

OR

Non-free with some free (1000)
(50 drill/swim; 50 count; 2 x 50 with 10 sec rest; 50 recovery) x 4
Can switch strokes each set. One set can be free.

If time, try one from other set.

Cool-Down
150-300 (25 kick/25 drill/25 swim) x 4

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*Warm-Up (700): 200 Swim; 200 alternate 25 catch-up/25 swim; 150 alternate 25 drill/25 swim (choice); 3 x 50, choice, count strokes, rest 15 sec between 50s

*Main Set (2100): 4 x 150 #1 freestyle 50 swim/50 3 Rt arm, 3 Lft arm/50 swim
#2 Repeat above backstroke or freestyle #3 free 50 swim, 50 change 3 w/ 3, 50 swim
#4 Repeat above back or free. (Change 3 with 3 is 3 kicks on side, 3 strokes, 3 kicks on other side.)
5 x 100 Pull. Set interval for 15 seconds rest. Paddles optional.
400 Continuous, 75 free/25 non-free
6 x 50 Pull. No paddles. Count strokes.
2 x 100, choice, descend. Set interval for at least 20 sec rest.
2 x 50 easy

*Cool Down (100-200)
100 choice (IM?) easy, 100 free easy

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*Main Set (1400). 5 x 200. No interval; make sure last person in lane gets 15-20 seconds rest. #1 Free or back (50 change 6, 50 chg 6 with 3 strokes, 50 chg 3, 50 chg 3 with 3 strokes). Chg 3 is 3 kicks on side, chg 6 is 6 kicks.

#2 Free, back, or fly (25 rt arm only/25 lft arm only, 50 3 rt/3 lft, 50 3 rt, 3 full, 3 lft, 3 full, 50 swim)
#3 Free 100 catch-up, 100 swim. Or, Breaststroke 100 breast pull w/ dolphin kick, 100 swim
#4 Choice. 50 drill/150 swim
#5 200 swim.

8 x 50 #1-2 descend, #3 easy free, #4-5 descend, #6-8 easy. Set interval for 15 seconds rest.
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*Warm-Up (1200)
300 Swim
300 (25 drill/75 swim) x 3. Choice
300 Pull. 100 w/ no paddles. 200 paddles optional.
300 (25 catch-up, 25 3/4 catch-up, 25 swim) x 4

*Main (1600)
400 Swim. Timed. Ask everyone what they want to average per 100. Give them their goal time. Everyone start together; I’ll call out times.
400 Pull. Recovery.
8 x 50. Odd numbers are fast free or non-free; even numbers are easy free. Interval should give 20 seconds rest. Freestylers will get more rest and should put some effort into this.
(2-4) x 100. Moderate pace; hold time steady when you’re tired. Interval for 15-20 sec rest.

*Cool-Down (100)
Easy swim.

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. The intervals are for me (I’m 68).

Warm-Up (1000)
300 Swim
300 4 x (25 kick/25 drill/25 swim). Continuous.
200 Kick
200 Pull

Main (1600)
400 2 x 200 free. Hold pace. On 3:30
400 4 x 100 pull. On 1:45
400 8 x 50 on 1:10. Odds non-free; evens are free.
400 16 x 25.
4 x (2 same stroke – good effort, 1 easy);
4 easy for Cool-Down.

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Warm-Up (1000)
600 200 Swim, 200 Pull, 200 Kick
400 8 x 50 (25 drill/25 swim) Choice – mix it up. On 1:00.

Main (1500)
300 Continuous: 100 free, 100 choice, 100 free. Rest 30 sec.
300 Continuous: 100 choice, 100 free, 100 choice. Rest 30 sec.
300 3 x 100 Pull on 1:30 or 1:40. (I did 1:40, faster lane did 1:30)
300 6 x 50 25 swim/25 kick, choice. On 1:00. (I liked doing the kick last
instead of kick/swim.)
300 4 x 75 Count strokes each 25. Choice. On 1:30.

Cool-Down (100)
100 Easy swim

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Warm-Up (1000)
200 Swim
300 (25 K/25 D/ 25 S0
300 6 x 50 Kick on 1:05
200 Pull

Main (1500)
3 x (3 x 100, 4 x 50). We did the 1st and 3rd sets free on 1:50 and 1:00.
We did the 2nd set choice on 2:15 and 1:10.
I used the last 4 x 50 as cool down.

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Warm-Up (1000)
400 75 Free/25 non-free or 25 drill
300 6 x 50 Swim/Drill on 1:00, 1:10, or 1:20
200 Pull
100 4 x 25, count strokes, rest 5-10 seconds

Main (1600)
100 Swim, time yourself. Moderate pace to be used later.
200 4 x 50. Just stop long enough to read the next drill.
25 Rt only/25 Lft only
50 4 Rt/4 Lft
50 4 Rt/2 full strokes/4 Lft/2 full
50 Swim
300 Time yourself. Aim for 3 x time on 100 above
400 4 x 100 Pull on 1:20, 1:35, 1:50, 2:00, or 2:10
300 Time yourself again. Can you duplicate time from 1st 300?
200 4 x 50 Choice on 1:00, 1:10, or 1:20
100 Easy

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Warm-Up (1000)
200 Swim
400 2 x 200 Pull. Rest 15 sec.
200 Drill/Swim by 25, choice
200 4 x 50 Kick on 1:00 or 1:15

Main (1500)
First set is all free. After that, the 50s and 100s do not have to be the same stroke.
Intervals are what my lane did. There was one faster lane and one slower lane. I’m not sure what interval they did. On the “Choice” sets I did the 50s backstroke and the 100s free.
4 x 50 Free on 1:00
4 x 100 on 2:00
3 x 50 Choice on 1:15
3 x 100 on 2:00
2 x 50 Choice
2 x 100
1 x 50 Choice
1 x 100

Cool-Down (100-200)
2 x 50 easy
100 easy

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Warm-Up (500-1200)
100-300 Swim
100-300 Pull
200-300 (4-6) x 50 Kick on 1:00 or 1:05, 1:10 or 1:15, 1:20 or 1:30, 1:45
100-300 (4-6) x 50 w/ fins. 50 drill, 50 d/s, 50 s/d, …

Main (1500)
500 2 x (5 x 50) Chg 6 is 6 kicks on side, change to other side.
50 Chg 6 Chg 6 w/ 3 means to take 3 strokes as you change sides.
50 Chg 6 w/3 1st time – free
50 Chg 3 2nd time – back
50 Chg 3 w/ 3
50 Swim
500 5 x 100 Pull on 1:35, 1:55, 2:10, 2:10, 2:30
500 10 x 50 1-4 choice, 5-free/back, 6-9 choice, 10-free/back
Interval for 10-15 seconds rest
Cool-Down (100)
4 x 25 Count

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Warm-Up (1200)
300 Swim
300 3 x 100 Pull. 1st 100 no paddles, #2-3 paddles optional.
600 12 x 50 on 1:10
4 x (#1 25 catch-up / 25 almost catch-up
#2 25 almost catch-up / 25 swim
#3 Swim)

Main Set 1 – Freestyle (600)
300 Moderate, get time, figure average per 100
200 Moderate, keep average per 100 same
100 Moderate, should be same as average above

Main Set 2 – Choice (600)
2 x (100 Kick, 100 Pull, 100 Drill/Swim)
1st time through, all one stroke. 2nd time through can be a different stroke.
No interval. Make sure last person in lane gets 15 seconds rest (time to change equipment).

Challenge
200 free, same time that you did on 200 in set 1.

Cool Down (100-200)
(4-8) x 25, count strokes. Rest 5-10 seconds.

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Warm-Up (800)
300 4 x 75 (50 free/25 back or breast) Rest 10 after each 75.
300 4 x 75 (25 kick/25 drill/25 swim) Continuous. Fins ok.
100 Swim easy. Think about push-off, streamline, dolphin kick to surface.
100 Choice. Count strokes each length. Think about good push off.

Main Set 1 (900-1200)
(3-4) x (200 free pull, 100 swim choice).
I had a hard time setting intervals here. I wanted 15 sec rest after the pull and 15-20 after the swim.

Main Set 2 (300-600)
(6-12) x 50 as (2-4) x (#1 fly/free, #2 back/free, #3 breast/free).
Fly can be “butter-flutter.” Swim fly as long as it feels good (2-3 strokes), switch to free. I learned the term “butter-flutter” from Emmett Hines.

Cool-Down (100-300)
Easy swim.

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200 swim, 200 pull, 100 kick
Then we did:
500 swim for warm-up
5 x 100 kick. Odds are free, evens are back. Interval with 10-15 sec rest.
5 x 100 pull. Each 100 is 50 free, 25 back, 25 breast.
4 x 200. Alternate 200 IM drill and 200 free swim.
Cool-down easy swim.

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Warm-Up (900)
200 Swim, 200 Pull, 200 Kick
12 x 25 Free
1: finish 2: finish and recovery 3-4: catch, finger tips/wrist
5-6: finger tips w/ paddles 7-8: catch and finish w/ paddles
9-10: count strokes; no paddles; finish, recovery, ride the stroke
11-12: count w/ buoy
*The stroke work went very well! Accelerating at the finish seemed to help.

Main (800-1200)
Ln 4 12 x 100 on 1:40
Ln 5 11 x 100 on 2:00
Ln 6 10 x 100 on 2:10
Ln 7 9 x 100 on 2:15
Ln 8 8 x 100 on 2:30

Drills (100-500)
10 x 50 Fins ok. See below.
Free or Back
1: chg 6, slow motion
2: chg 6 w/3
3: chg 3
4: chg 3 w/3
Breast
5-6: 25 free/25 breast short pull, long glide
Choice
7-10

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Warm-Up (1200)
600 3 x (100 swim, 50 drill, 50 kick)

300 6 x 50
#1-2 free: 25 kick on side/25 swim Body position!
#3 free: chg 3 (slow motion stroke)
#4 back: 25 kick on back/ 25 kick ½ way swim ½
#5 back: kick ½ each length, swim other ½
#6 25 back/25 free Good form!
300 Swim. 100 free, 50 choice, 100 free, 50 choice

Main (1400)
800 2 x (4 x 50, 1 x 200 Pull, 1 x 200 Swim). No rest between sets.
Choose lane by 50 interval if you want to go non-free.
Ln 4 :55, 3:20; Ln 5 1:05, 3:45
Ln 6 1:15, 4:10; Ln 7 1:30, 4:20; Ln 8 1:45, 5:15

600 8 x 75 #1-2 Pull, #3-4 Swim (free/choice/free)
#5-6 Pull (free/choice/free), #7-8 Swim (free/choice/free)

Cool-Down (300)
100-300 25 drill/25 swim

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Warm-Up (1200)
300-600 200 Swim, 100 Pull (no paddles), 100 Swim, 200 Pull (paddles okay)
Just stop for buoy, no need to keep lane together.

300 4 x 75 Drill/Swim/Drill No fins.
#1 4 right only/4 left only. Keep pull shoulder width.
#2 Almost catch-up
#3-#4 Choice stroke, choice drill

300 Swim 150, rest 10 sec; swim 100, rest 10 sec; swim 50

Main (1200-1500)
900 3 x 100 Swim, descend on 1:40, 1:50, 2:10, 2:15, 2:30
3 x 50 Kick (fins okay) on 1:00, 1:05, 1:10, 1:10, 1:30
3 x 100 Pull, descend same intervals
3 x 50 Kick (fins okay)

300-600 (6-12) x 50 on: 1:00, 1:10, 1:20, 1:20, 1:30.
Swim fast and use extra time for rest.
Do 2 – 4 times: #1-#2 descend, #3 easy, recovery

Cool-Down (100-300)
4 x 25 Easy
200 Easy

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WARM-UP (1000)
400 Swim, choice
12 x 50
4 drill on 1:05, 1:15, 1:20, 1:20, 1:30
4 drill/swim drop interval 5 sec
4 swim drop interval another 5 sec

MAIN (1500)
3 x 100
2 x 100, 2 x 50
2 x 50, 100, 2 x 50
4 x 50, 100
300
Intervals for 100, 50
1:45, :55
1:55, 1:00
2:05, 1:10
2:15, 1:15
2:20, 1:20

COOL-DOWN (300)
50 Easy
200 Kick
30 Easy

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Warm-Up (1200)
100-300 Swim
200 Fins ok.
50 kick on side; 50 chg 6; 50 chg 3 w/ 3; 50 swim
200 4 x 50 kick free w/ brd or back w/ arms extended
200 50 1-arm opposite breathe
50 free swim, roll
50 back – 25 4 rt only, 4 lft only (1-arm at side)
50 back swim, roll
200 2 x 25 count strokes w/ fins
6 x 25 count strokes: 1-fly or free, 2-back, 3-breast, 4-free, 5-6 choice
100 Swim, choice

Main (1350)
Set 1 Do the following 2 times. First time free. Second time choice.
1000 50 25 count/25 swim Choice. Get time on 2nd 25.
100 25 count/25 swim (get time)/50 swim
150 25 count/25 swim (get time)/100 swim
200 25 count/25 swim (get time)/150 swim

Set 2
200 Swim. One stroke, choice. Keep pace as above.
100 4 x 25 sprint
1 x 50 Sprint

Cool-Down (250)
5 x 40 Easy

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WARM-UP (1000)
(2-4) x 150 (100 Swim/25 fists/25 max dps)
100-200 Swim
200 Kick (50 free with board; 50 free w/o board on side; 100 choice) – fins

Main #1 (1000)
200 Pull – think about a long stroke. Rest 10 seconds.
175 Swim, rest 10; 25 catch-up drill, rest 10
150 Pull, rest 10
125 Swim, rest 10, 25 3/4 catch-up drill, rest 10
100 Pull, rest 10
75 Swim, rest 10, 25 drill, rest 10
50 Pull. Fast.
2 x 25 Sprint, rest 10 between sprints

Main #2 (750)
10 x 75 on 1:10, 1:15, 1:20, 1:30. Choice. 25 fast/25 easy/25 fast

Cool Down (250)
250 easy – choice

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Warm-Up (1000)
100 Swim
100 Pull, no paddles
100 Pull w/ paddles
100 Swim w/ paddles
600 12 x 50
1-2 pull free, 3-kick free on side, 4-drill free chg 6 w/ 3 strokes,
5-kick back, arms extended, 6-kick back, arms extended, rotate hips
7-kick back, arms at sides, rotate hips and shoulders, 8-swim back,
~Fins off~ 9-swim free, 10-kick breast,
11-one length pull breast w/butterfly kick.Stop.One length swim breast. Glide 3.
12- choice swim

Main (1200-1500)
3 x 100 Swim, moderate. Be able to tell me your average time. You will need your
time later. There will be a total of 6 100s same stroke or combination. Interval for 15 sec rest.
3 x 100 Pull. Drop interval 5-10 sec.
3 x 100 Swim. Same stroke as before descend, average 5 seconds faster.
This is the most stressful. Use interval from first swims – 5.
3 x 100 Pull. Recovery. (All free or 25 breast/25 back/50 free)
3 x 100 50 drill/50 swim. Can mix it up.

Cool-Down (200)
Easy 200

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Warm-Up (900)
200-300 Swim
200 Alternate 25 catch-up, 25 swim
200-300 Pull. Think about a long stroke. Elbows up.
100 Count strokes for each 25. Keep the count low!

Main (1800-2000) Rest 20-30 between each section, but no more than 30 seconds!
100 50 as 1-arm: 3 right only, 3 full strokes, 3 left, 3 full; 50 swim
100 Swim. Moderate. Get time.
200 Swim. Try to hold pace from the 100.
200 Pull.
3 x 100 Swim on: Ln 5 – 1:30, Ln 4 – 1:40,
Ln 3 – 1:55 Ln 2 – 2:05 or 2:10,
Ln 1 – 2:15 or 2:20
300 Pull.

~If it is 7:15 or later when you get here, cut the last two to 300 and 3 x 100.

400 25 drill/75 swim. Suggested drills: Almost Catch-up, Fists, Finger-tip Drag
4 x 100 Pull on same interval as above, or drop interval 5 seconds.

Cool-Down (100-200)
4 x 25
1 x 100

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Warm-Up (800)
200 Swim
200 as 50 Catch-Up / 150 Swim
~FINS ON~
25 Change 6
100 Drill 25 Change 6 with 3 strokes
25 Change 3
25 Change 3 with 3 strokes
100 Swim, with fins
4 x 50 Kick, choice, rest 10-15 seconds

Main #1 (1350)
200 Pull
5 x 50 #1-3 moderate, same pace
#4 fast
#5 easy/recovery
200 Swim
5 x 50 Same as above
200 Pull or Swim (your choice)
5 x 50 Same as above

Lanes 4, 5 should be able to do Main #2.
The other lanes should use the 4 x 75 below as cool-down.

Main #2 (400)
4 x 75 (25 K/25 D/25 S), fins okay
100 IM Swim (fly, back, breast, free), substitute free as necessary

Cool Down (200)
8 x 25 (odd count strokes, even easy)

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Warm-Up (1000)
200-300 Swim, choice
300 4 x (25K/25D/25S) Continuous, choice. ~Fins okay~
200 Kick (100 free w/ brd; 100 back or breast)
~Fins off~
100-200 (4-8) x 25 count strokes. Max dps.

Main (1400)
600 Free – 200 pace. 4 x 50 on :55, 1:00, 1:10, 1:15, 1:30
2 x 100 on 1:40, 1:50, 2:05, 2:15, 2:30
1 x 200 for time
200 Pull, recovery
400 Choice – 200 pace. 4 x 50 on 1:00, 1:15, 1:20, 1:20, 1:30
1 x 200 for time.
200 Pull, recovery

Cool-Down (100-300)
(2-6) x 50 Drill/Swim. Choice stroke, choice drill. Rest 10-15 seconds.

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WARM-UP (1200)
300-400 as 200 Free, 50 Choice, 100 Free, 50 Choice
200-300 Pull Choice
~Everybody start next section together~
4 x 50 Kick choice
2 x 50 Drill 1-arm drill, extend/”shrug” shoulder (free)
2 x 50 Drill/Swim Chg 4, “anchor hand” (free)
2 x 50 Drill/Swim Choice

MAIN (1600)
100 Count strokes each 25.
200 as 4 x 50 on :50, :55, 1:00, 1:10, 1:15
300 as 50 same interval as above; 2 x 100 on 1:25, 1:40, 1:50, 2:05, 2:10; 50
400 as 4 x 100 Pull
300 as 3 x 100 Swim on 1:35, 1:45, 2:00, 2:15
200 Broken 200: 50 rest 10, 100 rest 10, 50. Get time; subtract 20 sec.
100 Count strokes each 25.

Cool-Down (100-200)
(2-4) x 50 Easy

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Warm-Up ( 800-1000)
200-300 Swim
200-300 Kick
200-300 Pull. 25 breast/25 back/50 free. Must do either breast or back, can sub free.
100 No fins. 25 Rt only/25 Left only/50 4 Rt, 4 Lft
Entry, shrug shoulder to reach, elbow up, pull shoulder width, finish.

Main (1500)
5 x (3 x 100).
Set 1: 3 x 100 Free on 1:45, 1:55, 2:15, 2:20, 2:30
Set 2: 3 x 100 Non-free or Catch-Up/Swim/Almost Catch-Up/Swim
On 2:00, 2:10, 2:30, 2:30, 2:45
Set 3: 3 x 100 Free on same interval as first set
Set 4: 3 x 100 Pull on 1:40, 1:50, 2:10, 2:15, 2:20
Set 5: 3 x 100 Free on same interval as pull.

Cool-Down (100-300)
(2-6) x 50 Easy.

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Warm-Up (500)
200 Free
100 Free. Think about wrist and hand position.
100 as 25 back/25 breast/50 free
100 Free. Think about finishing the stroke – overemphasize the finish.

Set 1 (800)
400 Kick. 100 fly (25 w/ brd, 50 on back, 25 w/brd);100 back (extend arms); 100 free w/brd;Fins off. 100 breast.
400 as 200 Pull, 2 x 100 Pull on 1:40, 1:50, 2:05, 2:15, 2:20

Set 2 (600)
300 Swim. Get your time and figure your average per 100.
300 50 fingertip drag w/ wide recovery. Finish stroke so hand is in correct position; 50 swim free w/ same recovery but no ft drag;50 back, change 4 w/4. Roll hips, hips turn before the hand enters; 50 back swim
100 Choice.

Set 3 (400)
200 4 x 50, choice on 1:00, 1:10, 1:20, 1:20, 1:40
200 Swim. Choice. Get time – moderate.

Cool-Down (200)
50 easy swim/50 count strokes/100 easy

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Warm-Up (500-1000)
100-200 Swim
100-200 Pull

Fins okay.
100-200 as 50 4-4-4-4 / 50 Swim
(4 kicks hands together in front, 4 kicks on left side,
4 kicks hands together in front, 4 on right)

100-200 as 25 drill/25 swim
Choose drill from: free – one arm, opposite breathe; back – “L” drill
fly – underwater recovery; br – pull w/ dolphin kick;

Fins off.
100-200 Swim choice

Main (1200-1600)
(6-8) x 50
Odds choice on: 1:00, 1:10, 1:20, 1:20, 1:40
Evens free on: :55, 1:05, 1:15, 1:15, 1:30 (work on 400 pace).

300-400 Swim free. Try to hold pace of 50 free above.
(6-8) x 50 Same as above.
300-400 2 x 200 free descend or 1 x 200 free, 1 x 100 non-free

Cool-Down (100-200)
(4-8) x 25

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Warm-Up (1000)
200-400 Swim
300 Pull. 2 x (3 x 50 descend) on 1:00, 1:05, 1:15, 1:20, 1:30
200 25 Drill / 25 Swim
100 Swim. 25 non-free, 75 choice

Main (1500)
10 x 150
#1 – 50 drill/50 swim/50 drill
#2 – swim/drill/swim
#3 – all swim
#4 – 50 pull/50 swim/50 pull
#5 – swim/pull/swim
#6 – all pull
#7 – kick/swim/kick
#8- swim/kick/swim
#9 – all kick
#10 – all swim

Cool-Down (200)
(4-8) x 25 Count strokes

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Warm-Up (500-600)
100-200 Swim, choice.
200-400 2 x (2 x 50 pull, descend; 2 x 50 swim, descend)

Main (1000-2000)
Ln 4: 20 x 100 on 1:40
Ln 5: 18 x 100 on 1:55
Ln 6: 16 x 100 on 2:10
Ln 7: 15 x 100 on 2:15
Ln 8: 8 x 100 on 2:45

Cool-Down (100-400)
Flip turns – kick in w/ hands at sides, come out on back
kick in w/ one arm extended, out on back (alternate arm)
swim in, out on stomach

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Warm-Up (400-500)
400-500 75 swim/25 drill

Main (1800-2500)
100 (50) Swim, establish pace
200 (150) Swim, hold pace
300 (200) Pull
400 (300) Swim, pace?
500 (400) (4-5) x 100 Pull
400 (300) Swim
300 (200) (2-3) x 100 Pull
200 (150) Swim, pace?
100 (50) Swim, cool-down

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Warm-Up (400-900)
(100-200) Swim choice
~fins on~
(100-200) 25 “C” drill/25 swim free. Hold “C” for count of 3.
(100-200) 25 1-arm opp breathe / 25 free
or 25 3 rt-3-3 lft-3 / 25 back
~fins off~
(100) 25 catch-up / 25 free or 25 breast pull w/ dolphin / 25 br swim
(100-200) Swim choice

Main (1350-2000)
Workout for those not swimming in meet:
(100) 4 x 25 Swim, establish pace
(200) 4 x 50 Swim, maintain pace
(300) Pull
(400) Swim, same pace?
(400) 4 x 100 Pull
(300) Swim
(200) 4 x 50, pace
(100) Pull

or Meet preparation workout
This can be done in the lane with someone doing the other workout.
(100) 4 x 25 descend
(150) 3 x 50 descend
(200) Pull, recovery
(200) 100 fast, rest, 100 easy
(200) 4 x 50 fast, interval for 30 sec rest
(200-300) Pull
(200) 4 x 50 descend 1-2, 3-4
(100) Pull

Cool-Down
Easy swim

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Warm-Up (800)
200 Swim
200 Pull
200 Kick. Fins ok.
200 8 x 25
1 – “C” or sail drill – on side!
2 – Almost catch-up
3 – Free: one-arm opposite breathe or Back: 3 rt/3lft
Fins off.
4 – Free or Back – roll hips!!
5 – Pull, no buoy, free. Move arms fast, throw arm forward, accelerate to finish.
6 – Free or back – sprint, use hips, accelerate finish.
7 – Free: catch-up. Breast: breast pull w/ dolphin kick.
8 – Swim free or breast.

Main (1300-1900)
1000 2 x (50, 100 , 200 choice, 100, 50)
The 50, 100 should be the same stroke. The 200 can be anything.
The 100, 50 should be the same stroke, but not necessarily the same as the other 50,100
300-900 (2-6) x (2 x 50 descend, 1 x 50 easy)

Cool-Down
Easy Swim

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Warm-Up (500-1000)
100-200 Free swim. Think about “head down.”
100-200 Free pull. Alternate breathe or turn head underwater to see lights on non-br side
100-200 Free swim. Almost catch-up, head down.
(4-8) x 50
1-2 backstroke, roll hips before hand enters
3-4 breaststroke, glide for count of 2-3
5-6 “butter/flutter” swim fly from push-off as long as it feels ok, then free.
7-8 free, accelerate on finish

Main (1300-1600)
100 Moderate swim, choice
4 x 25 Sprint. On :40, :45, :50, :50, :55. Choice.
100 Fast swim, choice.
2 x 50 #1 easy, recovery; #2 fast
100 Moderate/fast swim, choice.

300 as 4 x (25 K/ 25 D/ 25 S), continuous

(10-16) x 50 as #1-4 Kick, #5-8 Pull, #9-12 Drill/Swim, #13-16 Swim

Cool-Down (100-200)
Easy swim.

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Warm-Up (600-1200)
100-300 as free swim. Think about “head down.”
200-300 as free pull. Alternate breathe or turn head underwater to see the
underwater lights on non-breathing side.
100-200 as free swim. Almost catch-up, head down.
(4-8) x 50 as:
1-2 backstroke, roll hips before hand enters
3-4 breaststroke, glide for count of 2-3
5-6 “butter/flutter” swim fly from push-off as long as it feels ok, then free.
7-8 free, accelerate on finish

Main (1000-1500)
10 x 100 Free, steady pace.
On: Ln 5 – 1:30, Ln 4 – 1:40, Ln 3 – 1:55, Ln 1,2 – 2:15

5 x 100 Free, steady pace. This should be challenging. Not all lanes will have time.
On: Ln 5 – 1:20, Ln 4 – 1:30, Ln 3 – 1:50, Ln 1,2 – 2:10

Cool-Down (100-200)
(4-8) x 25 Easy swim.

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Warm-Up (700-1200)
(300-500) Swim. Choice
(100-200) Kick.
(2 x 100) Kick, rest 15 seconds between
(100-300) Pull

Main (900-1200)
24 x 50 as:
4 x 50 Pull on :55, 1:05, 1:15, 1:15. Lane 8: 3 x 50 on 1:40
4 x 50 Swim on 1:00, 1:10, 1:20, 1:20. Lane 8: 3 x 50 on 1:45
4 x 50 Pull on :55, 1:05, 1:15, 1:15. Lane 8: 3 x 50 on 1:40
4 x 50 Drill/Swim on 1:00, 1:10, 1:20, 1:20. Lane 8: 3 x 50 on 1:45. FINS OK.
4 x 50 Pull on: :55, 1:05, 1:15, 1:15. Lane 8: 3 x 50 on 1:40
4 x 50 Swim on 1:00, 1:10, 1:20, 1:20. Lane 8: 3 x 50 on 1:45

Cool-Down (100-300)
Easy Swim

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Warm-Up (700-1200)
This is a sample meet warm-up. We will try others this week.
300-600 Swim (swim all strokes you are doing in the meet, include some drills)
200-400 At least 4 x 50. Pick your own interval and work around the others. You
may have to adjust interval due to traffic. If you are swimming distance, you
might want to do a few 100s for pace.
100-200 (4-8) x 25. Some as: 12 ½ fast, rest easy. Some as: 12 ½ easy, sprint into turn.

Main (700-1100)
(3-5) x 100 Distance swimmers (800, 1500), work on pace.
Middle distance (400), do 2 on pace, then others can be easy.
Sprinters, do this as a conditioning set.

(4-8) x 50 Sprint odd numbers (choice). Easy on even numbers (choice).

8 x 25 Odds easy swim to deep end. Evens sprint from block, edge or in water.
Go when person ahead of you is ½ way.
Wait for everyone to finish sprint then easy swim back.

Cool-Down (100)
Easy swim

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Warm-Up (300-700)
200-400 Swim, choice.
100-300 Pull

Main #1
~Fins on~ (400)
50 Kick as far as you can underwater on your stomach. When you surface,
kick backstroke rest of the way. Same after turn.
50 Same thing all on back.
50 Kick underwater on stomach, switch to free kick to surface, swim free.
50 Kick underwater on back, switch to flutter on back to surface, swim back.
100 Free or Back swim. Think about turns. Fins on.
50 Underwater fly kick, surface and swim fly as far as you can, then free.
50 Choice swim w/ fins

~Fins off~ (400)
2 x 50 Back or free. Think about streamline kick underwater w/o fins.
50-100 Breast kick
150 2 x 75 25 breast (glide)/free/breast (glide)
50 Swim choice.

Main #2 (400)
8 x 25 2 of each stroke; may substitute free. Fast.
4 x 25 Fast. All same stroke.
4 x 25 Fast. All same stroke.

Cool-Down (100-400)
100 or 200 Pull OR Work on turns
100 or 200 Swim

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Warm-Up (850-1400)
200-300 Swim
150-300 (2-4) x (25 k/ 25 d/ 25 s) Continuous.
200 4 x 50, descend 1-3, 4 easy
300-600 (3 x 100 Pull, descend 1-3). Repeat if time.
Interval: 1:25, 1:40, 1:55, 2:10, 2:10
If swimming in meet on Saturday, just do 1 set.

Main (500-1100)
2 x 100 Swim at distance pace. Keep them even or descend.
The 2nd should NOT be slower than the 1st.
On 1:30, 1:45, 2:00, 2:15, 2:15
If swimming in the meet, 2 x 50 descend

400 Swim. Hold pace set in two 100s above.
If in meet, 1 x 200 choice, easy

200-300 (4-6) x 50. 1-2 moderate, 3-4 faster, 5-6 hold pace.
If in meet, 2 x 50 descend

200 Swim at good pace.
If in meet, 1 x 100 good effort

Cool-Down (100-500)
2 x 50 D/S
100-200 Kick
2 x 50 Count
100 Easy swim

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Warm-Up (900-1400)
15 minutes for warm-up. Swim, drill, do some pace work. No fins, buoys, or paddles.
4 x 50 Get heart rate up a little. On: :55, 1:05, 1:15, 1:20, 1:40.
8 x 25 Sprint odds; easy on evens. On :40, :45, :50, :50,:50

Main (1000-1200)
4 x 100 Swim. Steady pace.
4 x 100 Pull. Think about your stroke.
4 x 100 or 4 x 50 (depending on time; adjust interval for 50s)
Intervals: 1:45-1:50, 1:50-1:55, 2:05-2:10, 2:15-2:20

Lane 8 (everyone swimming in meet tomorrow):
▪Divide into 2 groups. Do turns at shallow and deep ends. 10-15 minutes.
▪Starts off blocks
▪Finish with easy swim

Cool-Down (100-200)
Easy swim

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