View Full Version : 50+ workout

jean sterling
February 4th, 2002, 07:38 PM
I am a 50+ (actually 60+) female, and I thought it might be interesting for some older folks to post some workouts. This is one I did today.

400 easy

8 X 50 IM order - 15 seconds rest. Odds are building, and evens are 25 max plus 25 easy.

5 X 300 - (100 IM + 100 free + 100 stroke - 15 seconds rest between each 100), 30 seconds rest between each 300. Descend times for each 300.

250 cool down

total: 2,550 yards.

Descending the times for the 300 yard sets made this workout challenging and interesting.

Bert Petersen
February 5th, 2002, 01:28 AM
Bless you Jean-I was starting to think I was the only person in USMS not making 100's on the minute ! Tonight, the old guy lane did, in 1 and 1/2 hours, the following: 4x200 IM, swim, kick,drill,swim- 12x25 hard kick on :30- 8x75 free, 3 on 1:15, one on 2:30,repeat-8x25 hard kick on :30- 8x100 free, 3 on 1:30, one on 2:00,repeat-300 easy cool down = 3000 yds. Oh, I forgot, the 75's were swim, drill, swim by 25's. Cheers !

jean sterling
February 5th, 2002, 10:13 PM
Bert, sounds like your old guys lane does quite well. The best interval I can manage for 100s is 2 minutes, and kick sets are just hang in there for me.:)

February 6th, 2002, 01:01 AM
Hi there from Oregon again. We do sometimes a 50's workout in about 50 min. 10 50's drill/swim on the min.
10 50's on the :50 decend 1 thru 3
10 50's with fins kick/swim on :55
10 50's pull on the :50 R side breath L side back
10 50's on 1min decend 1-6 last 4 on :45
100 loosen

It's alittle over 2500 depending what u do in warm up but it gets the juices flowing for awhile.

Rick Harris
February 6th, 2002, 05:08 PM
The day I turned 50 I did as a main set: 50X50@:50. Not that hard (if you do freestyle), and fairly tedious. But it's not too often you can get that kind of symmetry in your life.

February 7th, 2002, 05:36 PM
Enjoyed reading the workouts being done by some"older" folks. I had to be away from swimming for awhile(skin cancer) . I have lost most of my stamina and would like to be able to swim a half mile again freestyle. Any suggestions for a slow progression to maintain that goal. I am 74 years of age. Gil

jean sterling
February 7th, 2002, 09:54 PM
Hi Gil,

I remember you from previous posts - sorry to hear about the skin cancer problem.

When I was getting back into swimming I started by swimming easy, and at first I could only go maybe four lengths of the pool (short course pool) - I mean I thought that the end of that pool would never come! So, just start off doing a couple of lengths, and try to gradually increase your distance. If you do this regularly, you should notice an increase in your stamina. Also, swim regularly, but don't overdo it - overdoing it can be worse than not doing enough, especially for us older folks.

Good luck with it - let us know how it comes out. ;)

Jim Pierotti
February 7th, 2002, 11:25 PM
:confused: enjoy hearing about workouts. Would appreciate knowing if the pools are yards or meters. Keep up the good posts.

February 8th, 2002, 05:17 PM
Jim, I swim in a 25 meter pool. Jean, Nice to hear from you and appreciate your suggestion. However, can you be a bit more specific. In your opinion should I increase the distance at each swim? I have in mind a half length each time. Also I plan to swim two to three days per week and walk the others. Would appreciate any comments from you . Gil

jean sterling
February 8th, 2002, 07:06 PM
The walking sounds like it would be a good addition to swimming -it should help to increase your stamina.

So far as the swimming is conerned - Dr. Sheehan, who wrote in Runners' World had a favorite expression which was, "Listen to your body". If you start by swimming one length of the pool, you will find that one length will soon become easy and won't be a challenge any more. Then you would make swimming two your goal. Just increase your yardage (or meterage) little by little. If your body starts finding it too hard, then ease off a bit. I think the fact that you are swimming three times a week is good. After a while you might want to increase that to four times a week, but only you will know if and when you should do this. People get into trouble when they don't listen to their body and push on no matter what their body is telling them. This said, there are times when you need to tell your body to take a hike (or a swim), like when your body wants to camp out on the couch and scarf down donuts and beer all the time. :)

jean sterling
February 9th, 2002, 10:00 PM
Here is a workout I did today that has timed intervals (well, not fo the kicking set - I just survive kicking).

500 easy

kick 8 X 50 - 15 sec. rest

6 X (100 IM on 2:15 + 100 free on 2:00)

8 X 50 stroke (not freestyle) on 1:15 (for me this was breaststroke)

300 easy

Total yardage (short course pool) was 2800 yards.

February 11th, 2002, 05:42 PM
Jean, Just read your workout and compared it to the fact that you said you could only do four lengths when you came back to swimming. Now, I am really thinking I can do that! Also, doing some dreaming. The Masters long course championships are at Rutgers U. in 2003. Maybe just Maybe?

jean sterling
February 11th, 2002, 07:52 PM
WAY TO GO GIL!! Think positive!! Push yourself when you can, and just be sure to ease off a bit when your body tells you "Enough already!"

jean sterling
February 20th, 2002, 07:00 PM
Today I did a workout that had some IM stuff in it and some sprint stuff. Here it is.

500 easy warmup

12 X 50 IM order on 2:10

8 X 75 freestyle on 1:30

4 X 50 backstroke on 1:10

4 X 50 breaststroke on 1:10

8 X 25 freestyle on :30

200 easy cooldown

Total of 2500 yards (short course pool)

jean sterling
February 25th, 2002, 09:29 PM
Today I did a workout that had some IM stuff and some descend the times stuff.

600 easy warmup

some sprints: 3 X (6 X 25) building, 10 max, 25 max. rest 15 sec. between each 25 and swim an easy 50 between each set of 6. 1st set of 6 was freestyle, 2nd and 3rd set were a stroke other than freestyle

some IM stuff: 4 X (25 fly + 50 back + 75 breast + 100 free) rest 30 sec between each 250.

100 easy

12 X 50 IM order (3 fly, 3 back etc.) descend times for each set of three.

300 easy cooldown

total: 3200 yards

jean sterling
February 25th, 2002, 09:35 PM
I hadn't finished posting my workout when I inadvertantly posted it (hit the tab key by mistake I think). Anyway, I edited it to include the descend the times set and the cooldown. The descend the times set was a 12 X 50 IM order descend the times for each set of three.

February 26th, 2002, 04:59 PM
As a person returning to swimming I have been participating in the February Fitness Challenge. My workout today included lengths(25meters) using free style, side stroke and backstroke with stops along the way. I am doing over 500 meters per session. Slow, but getting there!

jean sterling
February 26th, 2002, 07:09 PM
Hi Gil - it seems to me that not too long ago your goal was to swim 1/2 mile. You are half-way there! Keep up the good work.

February 26th, 2002, 07:43 PM
Hi Jean, Thanks for continued encouragement. My GOAL is to swim a half mile free style. That is a long way off. The thread on here concerned with breathing( from the stomach) has helped.

jean sterling
February 26th, 2002, 07:56 PM
Gil, speaking of breathing, be sure that you exhale completely - then there is more room for the new oxygenated air.

jean sterling
March 18th, 2002, 07:46 PM
Here is a workout that I did today.

1) 500 easy

2) 12 X 50 kick/swim on 1:15

3) 5 X 200 on 4:30 as follows:
150 free, 50 fly
100 free, 100 back
50 free, 150 breast
200 breast
200 individual medley

4) 8 X 100 as follows
#1-4 on 2:15 descend times
#5-8 on 2 minutes

5) 6 X 25 on 30 seconds - alternate fast and easy.

6) 200 easy cooldown

Set number 5 was "interesting" - I would have some rest time after the hard 25 but I was TIRED

March 27th, 2002, 12:33 PM
I'm only 41 but also only swimming just over a year, so I aspire to doing your workouts. Today I modified one of your workouts in this section and it was great. I also just learned to do a lap of butterfly, so this is fun w/ the IM sets to try it a little.

I call it The Threes (b/c I have a hard time remembering workouts when my brain is slightly oxygen deprived):

300 easy warm-up

kick 3 x 75 (left, right, back TI balanced)
3 x 25 wave (head-led undulate)

3 x (100 IM; 100 free; 100 choice)
0:15 rest on 100s; 0:30 on 300
tried to descend times

300 easy wind down

1800 yards (which fits perfectly into my one hour pool time)

Thanks for the inspiration.


jean sterling
March 27th, 2002, 04:10 PM
Hi Tz,

A few years ago Swim Magazine had an article about butterfly. The article suggested a way to improve fly which was very simple. Instead of doing a full 25 or 50 fly, just do as much fly as you can do well. They suggested doing 25s and that you do just two strokes of good butterfly followed by easy freestyle. When you reach a point where you can do two strokes of quality fly, you then go to three strokes of quality fly followed by easy freestyle. Eventually you can swim a whole 25 butterfly with good form. This seemed almost too simple to be true, but I gave it a try, and it worked beautifully - my fly really improved.

Keep up the good work!

March 27th, 2002, 04:35 PM
That was an article I wrote. We had about 8 people use that paradigm to get to the point that they could do easy fly for nearly any distance - and another 15 or so get to where 200 fly was no big thang. Most of these were NOT people who had extensive swimming backgrounds but were Joe and Sally Normal Masters. We went to one meet where 6 of them entered and swam the 500 all fly - just cuz they could. One of them did the Hour swim all fly.

It worx.

The premise is that there is ButterFly and there is ButterStruggle and not much of a middle ground. Once your strokes deteriorate to anything less than nice ButterFly then switch to freestlye for awhile, then go bback for a few more good ButterFly strokes - but NO MATTER WHAT avoid swimming ButterStruggle - it is utterly and completely useless (at best) and dangerous (injuries) too boot.

I'll root around in my archives and see if I can drag the article and post it on my web site.

later - e -

jean sterling
March 27th, 2002, 09:57 PM
Thanks, Emmett, for a great article. It really worked for me, as my butterfly was mostly butterstruggle - just barely good enough so the life guard didn't come in to rescue me. :)

I am truly one of your success stories. While I have never done a 500 fly, I have swum the 200 several times without falling apart.

March 27th, 2002, 10:59 PM
I'm happy it worked for you!

I found the article (Is there Fly After 25? or Vive le Papillon! depending on where it was reprinted) and I'm updating it to include some of what we've been doing in the last couple years with Short Axis Pulse skills (detailed in Slip-Slid'n Away article on my web site). I'll get our WebGoddes to post it soon.

March 28th, 2002, 11:11 AM
OK - I've updated the article about Half Fly and have sent it to my WebGoddess who will likely post it on my site in the next few days under the title "Vive le Papillon!"

March 28th, 2002, 12:43 PM
Jean: I find this thread pretty interesting and I agree with tzsegal that it applies to any age group. I find this type of thread useful and encouraging of the efforts of many of us. Reading the threads where people have amazingly short intervals is impressive but unrealistic for many of us and I have a feeling there are really many of us doing moderate workouts (for lots of reasons) and thriving on it. I hope you keep up the writing and include all age groups.

jean sterling
March 28th, 2002, 01:55 PM
Hi Effi - glad that you like some of the workouts. I thought it would be nice to post some workouts that are challenging (at least for me), but not impossible like the ones with the impossible intervals (at least for me). I find that some of the LA workouts, which are posted at the top of this forum are interesting and varied, and I have done a few of those lately.

Here is a workout I did yesterday. It is an old one from the masters group I swim with two mornings a week. When I find a workout that is interesting I will put it on my computer, then I can do it at a later date.

500 easy

9 X 50 (k/s) (d/s) (s,s) 15 sec. Rest

10 X 150 broken 75 smooth, 50 build, 25 sprint 10 sec. Rest at breaks

pull 300

9 X 50 on 1:15 descend the times: 1-3, 4-6, 7-9

200 easy

Total: 3400 yards

Somehow that 25 sprint was the hardest part of this workout.

March 30th, 2002, 11:46 PM
Before even trying butterfly I took the advice of some article to avoid butter struggle. It was probably from Emmett or TI. I spent two months doing head-led body undulation ... and about a month with some hand-led thrown in. I was down to about 14 pulses for 25 yards when I first tried throwing in the arms for a butterfly stroke. I did a couple strokes often in the middle of an undulating lap ... then a few more. Now if I run out of steam I just go back to head-led wave and finish the lap that way. No question my butterfly still takes a little extra energy ... like my freestyle did a year ago ... but nonetheless I can make the return trip backstroke and still keep swimming without gasping or resting. I think the start with undulating made an enormous difference. That took longer to get the hang of than butterfly stroke is now. It also has done wonders for my breaststroke. In those two months I knocked two strokes off 25 yds of breaststroke (now 9 - 10/ lap).

jean sterling
April 1st, 2002, 08:43 PM
Here is a workout I did today. It was adapted from George Boles' book of workouts.

1. 500 easy

2. 16 X 25 on 30 seconds. Alternate free and stroke (breaststroke in my case)

3. pull 500

4. 2 X (100 fly + 200 back + 100 free) on 9 minutes

5. 2 X 200 breast on 4:20

6. kick 16 X 25 - alternate free and choice (breast for me) with 15 second rest interval

7. 10 X 50 free on 1:00

8. 200 easy

The 10 X 50 free was tough - my feet kept threatening to cramp up.

jean sterling
April 6th, 2002, 08:19 PM
I went down to the pool and found that it was long course - a nice surprise, though it is always kind of hard when you haven't done it in a while. I adapted my short course workout to this.

500 easy

18 X 50 - 15 seconds rest between each 50
#1,2: kick, swim
#3,4 drill, swim
#5,6 swim build

8 X 150 on 3:40
#5-8 descend time

200 easy

2800 meters

I did the first 12 of the 18 X 50 with fins, and then I took them off as it felt like they were rubbing a raw spot on my big toe. It turned out they were, so it's a good thing that I took them off.

Larry Raffaelli
April 7th, 2002, 01:38 AM
My work-out today was:
4x200 warm up no time

4X50 on 1min
3x 100 on 1:15
6x25 on 30sec
3x100 on 1:15
4x50 on 1 min
Main set next
1x300 on 4 min
3x100 on 1:15 min
6x 50 on 50 sec
3x100 on 1:15
1x300 on 4min

6x100 kick on 2:00 and 1:45 min
2X50 on 45 sec
4x25 on 45 no breaths
1x100 cool down

I'm a male 59 years old

April 9th, 2002, 02:12 PM
OK, after the holiday interruption we've finally got the Butterfly vs Butterstruggle article "Vive le Papillon!" posted on my web site. Loads of average Masters swimmers have used this method to effectively train for going loooong distances in fly - such that going 200 is a small potato.

April 9th, 2002, 03:39 PM
That would be www.h2oustonswims.org

Jim - how come the tag at the bottom of posts doesn't flow through to the body of the email notification sent out?

April 9th, 2002, 03:54 PM
Jim - how come the tag at the bottom of posts doesn't flow through to the body of the email notification sent out? [/B]

Dunno WHY, but do know how. Your web site link is in your signature, which is loaded for on line display in all of your messages if you have a signature registered. Note that registered users can turn off viewing signatures when viewing the forums on line (see Account Info | Edit Options | Thread View Options). It appears as though the signatures are not included with email notifications, as well as some other areas like the topic review when you go to post a reply. My only guess as to why is that by not loading the signatures, a little time and space is saved. Note that anyone wanting to speed up the display of threads a little can turn off as many options as possible in their Thread View Options.

April 9th, 2002, 05:01 PM
Thanx Jim. I'm assuming then that there isn't a way to force the signature into the email notifications. Bummer.

jean sterling
April 15th, 2002, 09:22 PM
Emmett, I looked at your article, and I bookmarked it, and I intend to try it after the Y Nationals. It looked fine - who knows - maybe another personal best sometime?? Thanks for posting it.

jean sterling
May 4th, 2002, 07:47 PM
Hi Emmett,

Since I am one of your success stories, I have to let you know! At Y Nationals I had two personal bests in the butterfly - I improved my 100 time by 4 seconds and my 200 time by 6 seconds. Sometime next week I intend to try the butterly drills you have posted on your web site.

Thanks again!

May 9th, 2002, 05:48 PM
Hi Jean Sterling, Read your message to Emmitt that you had exceeded some personal bests. Great going! I am still plugging along trying to build up stamina.

jean sterling
May 15th, 2002, 10:03 PM
Today the pool was cooler than usual, so I decided to take advantage of the slightly refreshing water and do a good workout. The good news is that the pool was cool today; the bad news is that *they* turned the heat on. Sigh.

Here is the workout.

1. 500 easy

2. 3 X (6 X 50): BLD / 10 MAX / 25 MAX - R15" - 100 REL. BETWEEN SETS. - 1ST SET F / 2ND MS / 3RD CH.

3. 4 X 250 IM (25 FL + 50 BA + 75 BR + 100 F)

100 easy
12 X 50 IM (PER 3): DESC.1-3 (70-80%) - R15"

4. CD 200CH.

Total: 3500 meters (long course)

jean sterling
July 15th, 2002, 07:30 PM
Well, I guess it's time to post another 50+ workout. This one comes compliments of the "Masters of the Universe" who swim at a fitness centre at University of Toronto. The title given this on their website was "Huge IM Workoout"


500 free (300 swim/100 kick/100 pull)
300 back (100 swim/100 kick/100 pull)
200 breast(100 swim/100 kick)
100 fly(50 1-arm/50 full stroke)

Main Set:
4 x 100 free @ 15 sec rest
2 x 50 1-arm fly/fly @ 30 sec rest
3 x 100 free @ 10 sec rest
4 x 50 1 breast/1 back @ 20 sec rest
2 x 100 free @ 5 seconds rest
6 x 50 1 back/1 breast @ 20 sec rest
1 x 100 free @ 90% effort

Warm Down:
2x -- 200 free pull
200 free
100 finger drag free
100 free
work on distance per stroke

Gail Roper
July 17th, 2002, 04:30 PM
Jean, what is the purpose of this workout?

jean sterling
July 17th, 2002, 07:07 PM
I work out with a group twice a week and am left to my own devises other times. I happened upon this workout on the internet, and it kind of caught my eye - looked a bit challenging and like it would be interesting to try it. I printed it out and did it, though I guess it doesn't really have any purpose other than that. You might say that it is a good distance workout I guess.

jean sterling
September 18th, 2002, 09:44 PM
This workout was adapted from a workout entitled "fly workout #2" on the Toronto Masters of the Universe website. It didn't look all that bad in print, but it turned out to be pretty challenging because of all the fly - when I added it up, there was some 1300 yards of fly in it.

1. 500 easy

2. 8 x 100 - 15 sec. rest

3. 3 x (4 x 100) - 30 sec rest
25 choice fly, 75 free;
50 choice fly, 50 free;
75 choice fly, 25 free;
100 fly.

4. 3 x (3 x 50) - 20 sec rest
#1: 25 free/25 fly;
#2: 25 fly/25 free;
#3: 50 fly fast.

5. 200 easy


jean sterling
December 13th, 2002, 08:53 PM
600 easy

2 X each of the following with 15 sec. rest:

100 backstroke
150 breaststroke
200 freestyle
150 backstroke
100 breaststroke
50 butterfly

200 easy

jean sterling
December 18th, 2002, 09:28 PM
Before the short course meters meet in Orlando last October I did something that I hadn't done before. A small group of us got together on Saturday mornings and did what we called a sprints workout. We would swim an fairly long warm-up and then do some drills. Then we would race. We divided into two groups - one group would time while the other group raced. We would cool down between each race with an easy 50 or 100. Because we alternated as timers, we had a long rest interval between each hard swim. In a such a workout we might do 3 X 100 (1 IM, one stroke, 1 free); 4 X 50, and 6 by 25 (we didn't time these - just swam hard). Then we would do an easy cooldown.

I was very pleased with my times in Orlando, and I think that practicing race pace helped.

December 22nd, 2002, 12:32 AM
I sometimes do practice 50 or 100 or 200 races in workout since masters swimming you don't have that many meets. Also, this holiday season I'm limited to only 2 workouts for chirstmas week and probably New Years week. This means that I have to swim longer for those two days. I don't plan my workouts in an advance like other people. Its in my head. But I did pace my 100 meter breastroke and was in better shape this last October than in July and swim the short course meters 9 seconds faster than the long course. However, because I did the 50 meter after the 200 meter, I swam the 50 meter 2 seconds slower. Waiting to compete in early Feburary in yards.

jean sterling
January 3rd, 2003, 07:14 PM
1. 400 easy

2. 12 X 25: IM order - 12.5MAX+12.5REL - R20"

3. 12 X 50 IM - DESC / SET OF 4 - R15"
12 X 50 F: 1/3-1/5-1/3-1/7 (breathing) - R15"
12 X 50 MS: DESC.1-2 - R15"

4. 200 easy
TOT : 3100 yards

jean sterling
January 12th, 2003, 06:45 PM
600 easy warmup

5 X 400 as follows with 15 seconds rest
200 free easy
100 IM harder
4 X 25 choice fast

200 easy

2800 yards

January 14th, 2003, 10:42 PM
Each year, on or about my birthday [50th this year], I
swim my age X 100 yards on a challenging interval--this year
on 1:30. No breaks.

By the time I'm 80, I may have to stretch out the interval
a bit:D [Lord knows what else will have stretched out
by then!]

Mark in MD
January 14th, 2003, 11:04 PM
Hi Jean!

This is what I did this evening which is considerably better than some of the workouts (or lack of them) I did last week. This is being done to improve endurance.

1. 400 easy warm-up, including some drills (kick and pulls)
2. Set of three 200 yard ladders, one each of freestyle, backstroke and breaststroke at 50/100/150/200/150/100/50; varying speeds, but at least sprints on the 50's.
3. Rest interval 0:30.
4. 200 cool-down, nice and easy.

Total torture :D : 3,000 yards (Only kidding here, on the "torture!")

Who said we're getting OLD, Jim? I thought we're getting better?

All the best,


Bert Petersen
January 15th, 2003, 12:47 AM
Lots of good ideas on these pages. Thanks, Jean, for starting it.
I swim fly, and one of my problems is to get up the intestinal fortitude to sprint a whole 100......
What I have been doing is not new, but is new to me and seems to be very helpful. I call it "add-a-stroke". You swim until your stroke disintegrates, as follows: Length one, one stroke fly, the rest free-length two, two strokes fly, then free-3 for 3, etc. It is surprising how you can build endurance that way and you forget how tired you are.... It can be done arms-only as well.
The other thing I have been doing is after practice, as everyone is getting out, I swim a hard 75 fly by going mostly arms for the first 50 and then hammering the last length with a hard kick. I figure if I can do a good 75 tired, I won't have trouble with a 100.
We will find out this weekend up in Canada........
Bert ~~~^o^~~~

jean sterling
January 15th, 2003, 09:52 AM
Originally posted by Bert Petersen

I swim fly, and one of my problems is to get up the intestinal fortitude to sprint a whole 100......
What I have been doing is not new, but is new to me and seems to be very helpful. I call it "add-a-stroke". You swim until your stroke disintegrates, as follows: Length one, one stroke fly, the rest free-length two, two strokes fly, then free-3 for 3, etc. Bert ~~~^o^~~~

I did a similar drill, and IT WORKS! Emmett wrote about this method in Swim a few years ago. It almost seemed too simple to be effective, but I decided to give it a go anyway, and I have been delighted with the results. Like most of us, I was practicing my mistakes in fly - doing one or two strokes of quality (for me anyway) fly per lap, followed by fly that was just good enough to keep the life guard from deciding that I needed help. You can imagine that this was especially bad if the pool was long course - I got to practice a lot of messy fly then.

I remember that I started Emmett's drill by doing two strokes of fly per length, and it was a few weeks before I moved up to three strokes of fly.

I am proud to say that I have since done the 200 fly. I remember that my goal was to not fall apart, and I achieved that. It was a great feeling, and I credit these results to Emmett's simple but-it-makes-a-lot-of sense drill!

Good luck with it. And also, thanks for the kind words.

jean sterling
January 15th, 2003, 09:58 AM
I did part of this workout on Monday, and it's nice in that it has some variety,especially if you like breaststroke or the IM. The reason I didn't finish it is that something was amiss with the apparatus that dumps chlorine into the pool, and it had dumped a LOT of Cl in the pool. It was to the point where I could taste it, smell it, and my eyes hurt even with goggles on. There are times when it is best to just call it a day. Anyway, here it is. I got it from my computer hard drive, and I don't remember where I got it from before that.

600 easy

2 X (50 Fly R:15"
100 Backstroke R:15"
150 Breaststroke R:15"
200 Freestyle R:15"
150 Backstroke R:15"
100 Breaststroke R:15"
50 Butterfly R:1')

200 easy 2400 yards

jean sterling
January 17th, 2003, 05:14 PM
I did this today, and it felt good. I think one of the heaters in the pool is broken, so the water temperature was 78F. Happiness is a broken heater in a YMCA pool.

1. 400 easy
2. 30 X 75: 70-80% of max - R15"
- 6 X IM without Freestyle
- 6 X main stroke (breaststroke for me)
- 6 X free
- 6 X kick
- 6 X pull
ALL 75'S ARE : 50@70%+25@80%
3. 200 easy
TOT: 2850

jean sterling
January 26th, 2003, 07:54 PM
500 easy

8 X 100 on 2 minutes
8 X 50 on 1 minute
8 X 25 on 30 seconds

These were done as a single set. The coach wanted us (those in the slow or old lanes) to do the 100s on 1:55, but said 2 minutes were acceptable. I am not much of a freestyle swimmer and found that before long (especially in the 25s) my rest consisted of doing a slow open turn. The coach said that this was what he had in mind. So, you should adjust the interval times with this in mind. :-)

400 easy

2300 yards

jean sterling
February 5th, 2003, 01:17 PM
Here is the workout I did at early morning practice yesterday.

400 easy

4 X (100 + 75 + 50 + 25) with 15 sec rest. The 100 and the 50 were freestyle, and the 75 and the 25 were stroke (breaststroke in my case). The freestyles were easy and the strokes were hard.

12 X 50 on 1 minute (descend times every three). The time interval should be challenging. He wanted me to do them on :55, but even on a minute my rest time was often not much longer than a leisurely open turn. So, you might want to adjust the time interval to make in challenging (or possible) for you.

400 easy.

Total: 2200 yards.

Bert Petersen
February 5th, 2003, 02:07 PM
This is an actual workout from 1954.........

1. Swim a mile.
2. Do it again...........


Gail Roper
February 5th, 2003, 03:31 PM
Here's another from 1949

Saturday's workout:

Swim 50 lengths (20 yard pool)
Kick 50 lengths
Pull 50 lengths
Do this everyday until next Saturday

jean sterling
February 5th, 2003, 04:11 PM
Originally posted by Bert Petersen
This is an actual workout from 1954.........

1. Swim a mile.
2. Do it again...........


I can remember workouts(?) like that. We would just swim and then we would have relays at the end of practice. One good thing was that there was some emphasis on technique as the coach would stop an individual swimmer and offer suggestions for better form.

Swimming a mile was a pretty big deal back then. Of course workouts were limited due to the lack of goggles. I remember that I bought a pair of goggles in a sporting good stores. Everybody thought I was nuts, but I had high hopes that it would help. Alas, the water absolutely poured in. I can picture them in my mind - they were big and clunky. I guess they were OK if you just wanted to lie on top of the water, but for swimming they were pretty much useless.

I think that swimming intervals and sets makes swimming more interesting and challenging than just swimming laps did.

jean sterling
March 27th, 2003, 08:01 PM
500 easy

6 X 100 with 20 sec rest as follows: 25 hard, 25 easy, 25 build, 25 easy

10 X 100 on 2:05

4 X 200 on 4:15

300 easy

total: 3200 yards

March 28th, 2003, 10:03 PM

Your dedication is to be commended!!! Your ability to swim most days is great and an inspiration to us all, I am jealous.

I had been doing very well going 2 or 3 days a week and averaging about 3500 yards each time. I have not been able to get to the pool in 12 days as I have had to work twelve 13 hour days in a row. Today I was off and had chores to do. Maybe tomorrow.

My typical workout is a follows:

Warm up:

300/50/250/50/200/50/150/50/100/50 45 seconds rest

5X100s 50 pull 50 kick Not timed

10X100 IM Goal to do in 1:30 plus 45 to 60 second rest

10X75 30 Second rest strokes varied


10X50 15 seconds rest

Last couple to be warm down. I am 47

A couple of your workouts looked intersting and I am going to try them shortly. Comments welcome about my usual workout

Emmett Thanks for your butterly suggestions as I am trying to work my way up to a 100 fly. I am going to start adding ONE stroke until I get there.

Have a great day


jean sterling
March 28th, 2003, 10:46 PM
Paul, the increase-your-fly-one-stroke-at-a-time method works. I started with two strokes of fly per 25 yards. My fly was just good enough to not cause the life guard to come to my rescue. Now I can do a 200 flywithout falling apart. So, go to it!!

March 28th, 2003, 11:26 PM
The same here. A year ago when I was only working out about 2 or sometimes 3 times a day at abour 1,000 to 1,500 yards, I was not able to do fly more than 60 yards. Now working out about 2,400 to 3,100, 3 to 4 times a week,. I did 3 100's of straight butterfly in a workout of 27x 100 yard swims. Jean, I think you are doing great, you workout more yardage than me and are about 20 plus years than me, I don't know how you can do it. Its hard enought for me sometimes and I'm in my 40's moving toward 50.

Gail Roper
March 30th, 2003, 04:11 PM
When I was coaching USF, I gave all my workout groups one set of 8x 25 fly on the 30,40, 45 depending on ability. They were to do it without fins, without one-arm fly and no freestyle. All swimmers were able to do this...because I expected it and had confidence they could do it. After 3 weeks of doing these 8x25 fly sets 3x week, I gave a workout of 3x200 fly not on any interval. They rested until I told them to go again. Again, no fins, free or one-arm. They were told they could stop at the end of the pool and do 25's, but no one could stop in the middle. The first 200 I saw about six people stop at the end of the pool, but after looking and seeing everyone else swimming, they kept going after that. All swimmers completed 3x200 fly, even the 70 and over. There was no butter struggle or anyone not getting their arms over the water. One of the reasons they were able to do this is because they did the stroke with 2 kicks in front, not one in front and one at the end of the stroke. Some of the swimmers were so elated they could do this, they entered the 200 fly at the next meet. USF would have heats of swimmers in the 200 fly. Mind over matter.

jean sterling
March 30th, 2003, 04:58 PM
Originally posted by Gail Roper
One of the reasons they were able to do this is because they did the stroke with 2 kicks in front, not one in front and one at the end of the stroke. [/B]

Changing the timing of my kicks in fly as described above helped me enormously to be able to swim the 100 and 200 fly without falling apart.

jean sterling
March 30th, 2003, 06:44 PM
500 easy

8 X 50 drill swim - 4 free, 4 choice - 20 sec. rest

4 X 125 with 20 sec. rest as follows:
#1. 75 fast, 50 easy
#2. 50 fast, 75 easy
#3. 25 fast, 100 easy
#4 125 fast.

50 easy

10 X 50 free - 25 top speed, 25 easy - 20 sec rest

6 X 75 kick

400 pull

200 easy

Total: 3200 yards

March 30th, 2003, 10:16 PM
I finally got to swim today. Not impressive but I got in 2600 today.


200/50/150/50/100/50 45 seconds rest

Work out

10X100 50 pull 50 Kick 30 seconds rest

6x100 IM Goal 1:30 Acutual 1:35 60 seconds rest

8X50 alternate free back breast repeat 20 seconds rest

I was not up to much fly after a 13 day lay off. Looking to swim Wednesday and Thursday this week and will do 10X25 fly set. Now the pressure is on since I have told everyone.

Have a great day


March 31st, 2003, 05:03 PM
Originally posted by Gail Roper
One of the reasons they were able to do this is because they did the stroke with 2 kicks in front, not one in front and one at the end of the stroke.

I'd be interested in a further explanation of this kicking sequence. Is it two kicks and then the arm pull? If that is the case, what is the key from sinking when the pull is being conducted without a kick?

Right now anything over a 50 fly for me is pure torture.

March 31st, 2003, 06:30 PM
>I'd be interested in a further explanation of this kicking sequence. Is it two kicks and then the arm pull? If that is the case, what is the key from sinking when the pull is being conducted without a kick?

>Right now anything over a 50 fly for me is pure torture.

It is for me too, but I completed my first 200 fly in 25 years last weekend. This will be a little long....

When I signed up for the meet I had planned on really working on my fly in order to ramp up to being able to swim this but things got crazy at work so I wasn't able to put in the training needed to do it. Most people with an IQ over 100 would have scratched, but I wanted to give it a shot anyway. I knew I wasn't going to be able to do it using orthodox technique. (Earlier in the meet I swam a 100 fly and the last 20 yards was classic strugglefly even though I took it out as easy as I could).

What I did was decided to stretch out my stroke length a bit. On the first length I really streamlined of the start so I got most of the first length for free. (Only took 2 strokes). On each stroke I did the stroke, and then 2 kicks and then glided until I stopped in the water. And then repeated the cycle. My second 25 took 4 strokes, and I maintained 4-6 strokes/length until the final 25. I swim 25 flys all the time so I swam a more orthodox fly to the finish. End result was a painless 200 fly and I met a "challenge" goal I had set for myself when I started the season. As a distance swimmer I am happy to report that I also negative split the race.

End result was a 3:15 200 yd fly. My 100 fly for the meet was a 1:16.xx, so maybe I didn't suck everything I could out of my body in this swim. But I met my challenge goal for the season. Next season I will reword my challenge goal to swim an "orthodox" 200 fly. (One step at a time for us old timers).

So in answer to your questions
>Is it two kicks and then the arm pull?
That is what I did when I was really stretching it out.

>what is the key from sinking when the pull is being conducted >without a kick?
I just kept my hips up while I was gliding until I stopped.

April 2nd, 2003, 10:54 PM
Wendesday's Wprlout

Warm Up

200/50/150/50/100/50 45 seconds rest

5x100 50 pull 50 kick 30 seconds rest

Main Set

10x25 Fly on 1 minute

6x100 IM goal 1:30 Actual 1:35 1 minute rest

2x200 Im goal to complete

Warm Down

3x50 Free 15 seconds rest

Total 2500

Have a great day Paul

jean sterling
April 12th, 2003, 10:14 PM
This was a high intensity workout - also had considerable yardage.

700 easy

4 X 100 as follows: 25 kick, 25 swim, 25 drill, 25 swim

freestyle pyramid: 100, 2 X 75, 3 X 50, 4 X 25 - each of these is swum with maximum effort with a rest interval equal to the time of your swim. What's interesting is that the 25s were the worst because I was tires and the rest intervals were shorter.

50 easy

IM or stroke pyramid: 100, 1 X 75, 2 X 50, 5 X 25 - same as above, except that the last 25 was easy.

6 X 100 pull with 15 seconds rest interval.

12 X 50 of various things (things we took turns making up).

250 easy

total: 3500 yards

Courteous Swimmer
April 13th, 2003, 03:06 AM
Do you also lift weights? At your age, you should consider it. I just read an article in the March/April 2003 edition of SWIM Magazine regarding osteoporosis. Article noted that swimmers were at a "higher risk".

I'm a 32 year-old male who preferred weights/running/walking until I was 25. Then I got into swimming. I've noticed that ever since I got into swimming, and stopped lifting weights, my body fat percentage has been higher than ever. I attribute some of this to the fact that I'm getting older. But some if it has to do with the fact that weight lifting is an effective fat-burning tool. I just bought a pair of dumbbells. I've been lifting twice a week, performing a complete body circuit. I'm lifting to burn fat, and stay healthy. I'm not lifting bodybuilder style. I've already noticed a difference in my waist line, and overrall appearance.

This time, I've learned my lesson. I'll never give up the weights, for as long as I live.

jean sterling
April 13th, 2003, 06:57 PM
Originally posted by Courteous Swimmer
Do you also lift weights? At your age, you should consider it. I just read an article in the March/April 2003 edition of SWIM Magazine regarding osteoporosis. Article noted that swimmers were at a "higher risk".

I run in addition to my swimming. I prefer the running to weights. I also "do" some of the machines at the Y like the elliptical trainer and sometimes go to a spinning class.

Dominick Aielloeaver
April 27th, 2003, 09:13 PM
My Work out consist of the following. Monday swim free style. 200 laps in a meter pool.None stop. Freestyle. Tuesday gym . Sit ups 5 varites of chins. About 2 hours . These are done in strict style. One minutes rest in between sets. Tuesday a varity of differnt weight machine . Two hours one minute rest between sets. Wed. I do free weights . This work out is geared to help my swimming. Two hours. One minutes rest in between sets. Thur rest . Fri swim. 200 laps freestyle. sat. sun .rest. This traing is done with in 70% of my body weight.Some times 20% more thanbody weght. In N.Y. Iused to box. but since I am getting on in age well you know. But some of my best work outs used to be ,punching the speed bag and the big bag.one to one and half hours. Dom

jean sterling
May 3rd, 2003, 09:27 PM
The pool was recently switched around to long course.

Here is the workout I did today.

500 easy

12 X 100 as follows (straight set - no rest extra rest between different stroke). This set gives you the opportunity to practice the turns you do in an IM.

4 X 100 fly/back on 2:40
4 X 100 back/breast on 2:35
4 X 100 breast/free on 2:30

200 easy

Long course always seems, well, long at first, but after a while you get used to it and begin to like it.

jean sterling
October 24th, 2003, 09:45 PM
We have a new coach for our early morning workouts, and she seems to be more into sprinting and swimming hard. I think it will be good for me. This is what we did this morning.

400 easy

12 X 25 - odds are HARD kick, and evens are easy freestyle

IM set - 1st is fly, 2nd free, 3rd back, 4th free, 5th breast done as follows: 3 X 50 descend times + 4 X 25 sprint HARD. 10-15 sec. rest between each 50 and 25.

12 X 50 free pull with breathing as follows: 3/3, 3/5, 3/7, 3/9 (then repeat this cycle).

200 easy

total: 2750 yards

jean sterling
May 3rd, 2004, 08:31 PM
My pool was recently turned around to long course. Today the water temperature was reasonable (thanks to some rain), so I decided to do an old workout that I had in my baggie. It was a short course workout and featured a fair amount of fly, but hey!! -the water was cool. So I decided to give it a go.

1. 600 meters easy

2. 10 X 100 freestyle with 15 sec. rest

3. 2 X (4 X 100) - 30 sec. rest
25 fly + 75 free
50 fly + 50 free
75 fly + 25 free
100 fly

4. 300 easy 2700 meters

set #3 was supposed to be 3 X (4 X 100), but there is a HUGE difference between short course and long course when doing fly. Gasp!! Maybe I'll do the whole thing when I am more used to long course?

jean sterling
May 11th, 2004, 09:37 PM
Done in a long course pool.

500 easy

5 X 100 as follow: first three were 50 at 80% plus 50 fast; #4,5 were descend.

500 broken - done as all out sprints with rest between as follows:
25, 25, 50
25, 75
25, 25, 25, 25,
50, 50

500 easy 2500 meters

jean sterling
July 1st, 2004, 03:53 PM
500 easy

36 X 50 as follows with 15 sec. rest:

10 X 50 fly

2 X 50 free fast

10 X 50 back

2 X 50 free fast

10 X 50 breast

2 X 50 free fast

200 easy 2500 meters

PS: Hi Lydia

jean sterling
October 21st, 2004, 10:05 PM
I swim in a coached workout three mornings a week. This is good as I end up doing sets that I wouldn't even consider doing when I work out on my own.

I abhor kicking. Even easy kicking is hard for me. On Tuesday morning we did 500 kicking with fins. We started off easy (but even easy is hard for me), then she (the coach) would yell "HARD!!" and we would kick as hard as we could, then she would call "Easy" and we could ease off, then "HARD!" and so forth. I would never think of doing 500 kick with maybe half of it "HARD!"

This morning we did 9 X 50 FAST, and the coach kept track of our times. It was hard but very gratifying as I showed marked improvement over what I did last March. But again, I wouldn't have done it on my own.

jean sterling
February 17th, 2005, 09:02 PM
Yesterday I did a workout with timed intervals. I have been doing intervals with specified rests - like 10 X 50 with 15 sec. rest interval. However, I decided that I need to get back to doing more timed sets. Here is what I did yesterday.

500 easy

8 X 50 freestyle on 1 min.

10 X (25 back + 25 breast + 50 free) on 2:10.

4 X 50 fly on !:15.

200 easy 2300 yds.

jean sterling
February 17th, 2005, 09:05 PM
Set from today's workout.

6 X 200 free as follows:

odds: broken - 25, 25, 50, 50, 25, 25 - 25s on 30 sec. and 50s on 1 minute

evens: moderately paced freestyle

jean sterling
February 19th, 2005, 07:28 PM
500 easy

4 X 150 free on 3 min.

6 X (25 fly + 100 backstroke) on 3 min.

3 X 200 IM on 4:30

4 X 50 free on 1 min.

200 easy

2850 yds.

March 6th, 2005, 10:16 AM
I have gotten back into swimming after a long absence. I have read the different workouts, but i am confused. I just do not understand some of the directions. I have never had formal workouts. Whenever a workout is posted such as 4-50 at :50, I just do not understand what is being said. Can someone explain this to me? Also, I want to start traing fro sprints in the 50 free. Does someone have a good workout for that. I am also trying to improve my stamina and endurance. I can olny do an occassional 100 without stopping to catch my breath.


jean sterling
March 6th, 2005, 12:54 PM
Originally posted by ttx76504
I have gotten back into swimming after a long absence. I have read the different workouts, but i am confused. I just do not understand some of the directions. I have never had formal workouts. Whenever a workout is posted such as 4-50 at :50, I just do not understand what is being said. Can someone explain this to me?

That would mean that you would swim 50 yards four times and that each 50 plus rest would take 50 seconds. So, you would start "at the top" on the pace clock and swim 50 yards. Let's say you swim the 50 yards in 40 seconds. You would then get ten seconds rest before you swim the next 50. You need a pace clock to do this. This is what is known as interval training.

Robert Strauss
March 13th, 2005, 06:03 PM
Well folks, I am only 52 but in our workouts we have 5 people that are older than 60 in fact 2 of them are pushing 70 within the next couple of years. The workouts I post in the section of Why Swim, If You Can Fly!? Are easily adapted for the amount of time you may have to train as well as your ability. So even though the workout is written for an average 90 to 100 minutes you can chop off 5 minutes from warm up, a sprint set from the 2 or 3 recommended, 1 or 2 loops from the aerobic set and 1 or 2 loops from the kick set and all of a sudden you have yourself 60, 45 or 75 minutes of well balanced training. In fact our 9 am workout is only from 9 to 10 because it is made of a group of people that swim really well but are not very keen on racing but are keen on being fit and they love to dance in the water...
Unlike conventional workouts that send you off on a fixed send-off, i.e. 10 x 100 on 1:45 for instance, we swim during a predetermined amount of time with fixed resting intervals, so the person that swims repeat 100's holding a 1:10 pace can work out in the same lane with the person that holds 2:13 pace they both only need to respect the fixed resting interval: 30' x 100 w/30" to 40". If the resting interval is going to be 3 to 4 minutes between swims, in the event of the VO2 max sets or the Lactate Tolerance sets then often time we will start together. We know today from research that in aerobic sports like ours, the resting interval is very important so long as you work for the duration of the set in order to optimize your training. If the resting interval seems to be too short, I am going to tell you that you are going too hard and you ought to shift into a gear that allows you to rest while you swim so the resting interval will be adequate.

Since the sets normally last from 20 to 25 to 40 to 60 minutes the fast swimmers and the slow swimmers will swim the same amount of time only some will do more repetitions. On the days that we do "miles" who cares if you do 1 or 2 or 2 1/2 until time is up, the important thing is that you swam during 40 to 60 minutes at the aerobic speed prescribed; and if you swim 25' x 100's with 30" rest who cares if you do 15 leaving on 1:40 holding 1:10 or you do 10 swims leaving on 2:30 holding 2'
Come and visit the workout section some time, if you have trouble understanding, I will be happy to take you by the hand, in fact, I will come out to your team and help everyone out.

April 29th, 2005, 09:23 AM
Since I'm just starting to swim regularly again, I've listed two workouts, the first of which will be my first one (on Monday next week!), the second which represents the workout I will be doing after two months.

First workout
Warm up - 200
5 X 50 on 1:45
5 X 100 on 3:00
Warm down 100
Total yards: 1050

My workout after two months, three times per week:
Warm up - 800
2 X 200 (no interval, rest 2 minutes)
4 X 100 IM (no interval, rest 1 minute between them)
10 X 50 sprints on the 1:00 (ugh!!)
warm down 200
Total yards: 2000

I swim at lunch so I can't have very long workouts. I'm thinking that last workout might be pushing the 1 hour barrier.

jean sterling
May 3rd, 2005, 09:51 PM
Here is a workout that I hadn't done in a few years, so I was pleased when I was able to meet the intervals.

1000 easy warm-up

6 X 200 as follows: odds - freestyle on 4:15
evens - breaststroke on 4:45

4 X 50 stroke on 1:15 (breaststroke for me)

200 easy cool-down

2600 yds.

May 3rd, 2005, 10:27 PM
I am 71 and love the 1000 meter a day work out. I am going to race only 50 & 100 fly and 50 & 100 crawl

Monday 1000 meter workout.

300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards.
500 m swimming, today all crawl
4 x 25 on 30
3 x 50 on 1:30
2 x 75 on 2 min.
1 x100 holding form.
200 m very sloppy swim.

Tuesday 1000 meter workout

200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest
1 x 200 Free 20 sec rest
2 x 100 Free 20 sec rest
3 x 50 Free 20s rest
250 Cooldown

Wed 1000 meter workout

300m Warm up 100m Crawl, 50m Catch up crawl, 50m Breast using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl.
20 x 25m on 30 seconds, first 5 fly, next 15 crawl
200m cool down loosen up.