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Middle Aged Distance

  1. IM Day!

    by , February 27th, 2020 at 04:43 PM (Middle Aged Distance)
    Needed a break from freestyle today - though not sure all the fly was a good plan...

    W/U (800):

    200 sw/kick/IM drill/pull

    Main (2000):

    4x150 - roaming IM @ 2:30
    75 fl / 25 bk / 25 br / 25 fr
    25 fl / 75 bk / 25 br / 25 fr
    25 fl / 25 bk / 75 br / 25 fr
    25 fl / 25 bk / 25 br / 75 fr

    4x50
    build @ :50 IMO

    4X [
    100 IM @ 1:30/1:35/1:40/1:45 by round
    100 Fr @ 1:30/1:25/1:20/1:15 by round
    4x25 fl/bk/br/fr by round @ :45 desc 1-4

    200 easy

    Total: 3000
    Categories
    Swim Workouts
  2. 3k pull/kick + Breath Control

    by , February 25th, 2020 at 11:48 AM (Middle Aged Distance)
    Today's workout turned out harder than it looked on paper! It's been awhile since I've kicked without a board...shame on me. Total time was 52 min so if you are pressed on time this is a good "under an hour" workout, even if you adjust intervals a bit.

    W/U (500):
    500 swim choice

    Pull (1200):
    4x300 pull/swim @

    1 - pull @ 4:30 w/ pads, buoy, ankle strap (or cross your feet if no strap) - breath every 3/5 by 50
    2 - pull @ 4:15 w/ pads + buoy - 1st one breath every 3/5
    3 - pull @ 4:15 w/ pads + buoy - negative split
    4 - swim w/ pads @ 4:00 - fast

    2 min rest

    Kick (600):
    6x100 kick no fins @ 2:00 - desc 1-3, 4-6

    50 easy

    BC (600):
    4x[
    1x75 @ 1:30 - 3 breaths / 2 breaths / 1 breath by 25
    1x50 stroke @ 1:00
    1x25 FAST @ :45 - 0 or 1 breath

    50 easy

    Total: 3000

    Website:
    https://thelaneline.com/
    Facebook/Instagram: @thelaneline

    Updated February 25th, 2020 at 12:33 PM by rmjenkins14

    Categories
    Swim Workouts
  3. Aerobic - 2500

    by , February 25th, 2020 at 10:09 AM (Middle Aged Distance)
    This workout is from yesterday, I went straight into it using the first 4-5 100's as warm-up. Feel free to adjust intervals as necessary!

    9x100 @
    1:30/1:25/1:20
    1:25/1:20/1:15
    1:20/1:15/1:10

    1 min rest

    9x75 @
    1:10/1:05/1:00
    1:05/1:00/:55
    1:00/:55/:50

    1 min rest

    9x50 @
    :55/:50/:45
    :50/:45/:40
    :45/:40/:35

    1 min rest

    9x25 @
    :35/:30/:25
    :30/:25/:20
    :25/:20/:15

    250 easy

    Total: 2500
    Categories
    Swim Workouts
  4. Short Speed Work

    by , February 21st, 2020 at 07:40 AM (Middle Aged Distance)
    Workout from Wednesday, I was short on time and wanted to get some speed work in. This was a good short set with some sprint and 200 pace. Enjoy!

    W/U (900):

    6x150 - 4 @ 2:00 swim, 2 @ 3:00 kick (fins optional)

    Main (1550):

    4X [

    4x50 pull @ 1:00/:55/:50/:45 by round
    *Equipment by round: ankle strap+buoy; strap+buoy+paddles; buoy; buoy+paddles
    1x75 @ 1:30 - 200 pace (bank rest)
    1x50 easy @ 1:00
    1x100/75/50/25 by round @ 1:30 FAST
    *100 on round 1, 75 on round 2, etc

    50 easy

    Total: 2500
    Categories
    Swim Workouts
  5. Aerobic w/ IM Active Recovery

    by , February 12th, 2020 at 10:53 AM (Middle Aged Distance)
    This one is from last Friday, I was able to get a short swim in during my daughter's practice:

    W/U (600):

    200 sw/kick/pull

    Main (2000):

    1x500 swim @ 6:15
    1x50 free @ 1:30
    1x400 swim @ 5:10
    2x50 br/fr @ 1:15
    1x300 swim @ 4:00
    3x50 bk/br/fr @ 1:00
    1x200 swim @ 2:50
    4x50 IMO @ :45
    1x100 @ 1:30

    100 easy

    Total: 2700
    Categories
    Swim Workouts
  6. Equipment Quick Change

    by , February 5th, 2020 at 04:57 PM (Middle Aged Distance)
    I had a short amount of time this morning so I did a quick 2k trying to incorporate some aerobic swimming (for time's sake). The fun part about this main set is that you have to swim just a little faster on the swim parts to make the interval and have time to switch equipment. Happy Wednesday!

    W/U (300):

    300 choice swim

    Main (1500):

    3x200

    1 - pull @ 2:50
    2 - swim @ 2:40
    3 - swim w/ fins @ 2:30

    3x150

    2:10/2:00/1:50 - pull/swim/swim w/ fins

    3x100

    1:30/1:20/1:10 - pull/sw/fins

    3x50

    :50/:40/:30 - pull/sw/fins

    200 warm down

    Total: 2000
    Categories
    Swim Workouts