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Middle Aged Distance

  1. 4K Saturday Aerobic

    by , December 21st, 2019 at 09:33 AM (Middle Aged Distance)
    Hey all - not much swimming for me this week - traveled to PA for the holidays and had a lot of packing and work to do. Hoping to get to the local YMCA tomorrow to do this workout. Happy swimming!

    W/U (1000):

    1000 skips (200 sw,kick,IM drill,pull,sw)

    Main (2700):

    4x300 swim @ 4:15/4:00/3:45/3:30 w/ fins
    6x50 @ 1:15 kick
    3x200 swim @ 2:45/2:35/2:25
    4x50 kick @ 1:20
    2x100 sw @ 1:10/1:05
    2x50 kick @ 1:30
    1x50 FAST
    1x50 easy kick

    300 easy warm down - sw/drill mix

    Total: 4000

    Website: www.thelaneline.com
    Follow on: IG/FB
    Categories
    Swim Workouts
  2. Rainy Monday Workout

    by , December 16th, 2019 at 10:17 AM (Middle Aged Distance)
    I took a few days off last week, not a lot of time to get in the pool - 'tis the season for being busy. Also apparently I can't even vacuum my house without hurting my back these days, so today will be pretty light trying to stretch out this sore spot from a house cleaning campaign yesterday. Here's a lighter day if anyone needs it:

    W/U (1200):

    8x150 swim->pull->kick

    1&2 - swim @ 2:15
    3 - 100 sw/50 pull buoy only @ 2:15
    4 - 50 sw/100 pull buoy only @ 2:15
    5 - 150 pull w/ pads + buoy @ 2:15
    6 - 100 pull/50 kick @ 2:30
    7 - 50 pull/100 kick @ 2:50
    8 - kick w/fins @ 3:15

    Drill (600):

    8x75 @ 1:30
    odd - 50 drill/25sw RIMO
    even - swim free dps

    Kick (400):

    16x25 dolphin kob w/ fins @ :30

    Main (950):
    *all w/ pads

    200 sw @ 2:30
    150 sw @ 1:55
    100 sw @ 1:15
    50 sw @ :40
    100 sw @ 1:20
    150 sw @ 2:00
    200 sw @ 2:40

    50 easy

    Total: 3200

    Website: www.thelaneline.com
    Follow on: IG/FB

    Updated December 16th, 2019 at 03:45 PM by rmjenkins14

    Categories
    Swim Workouts
  3. Tuesday Short Distance Aerobic

    by , December 10th, 2019 at 04:04 PM (Middle Aged Distance)
    I had originally planned to use the 50ís set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25ís. I think if you want to make a whole workout from this pattern, start with 100ís and work your way down to 25ís for a total of 4000.

    W/U (1200)

    12x100

    4 - swim @ 1:20
    4 - pull w/ pads + buoy @ 1:25
    4 - pull w/ pads, buoy and ankle strap @ 1:30

    Main (1200):

    16x50 swim
    Intervals in groups of 4 (no rest in between):
    1:00/:55/:50/:45
    :55/:50/:45:40
    :50/:45/:40/:35
    :45/:40/:35/:30

    2 min rest

    16x25 swim
    :45/:40/:35/:30
    :40/:35/:30/:25
    :35/:30/:25/:20
    :30/:25/:20/:15

    200 easy

    Total: 2600
    Categories
    Swim Workouts
  4. Light Monday Workout

    by , December 9th, 2019 at 01:36 PM (Middle Aged Distance)
    So this weekend I was gone from Thursday to Sunday at an age group meet in Nashville for a meet for my daughter. Because of that, I haven't been in the water since Wednesday. I have to say it makes me a little twitchy spending 4 days at a pool and not being able to jump in it and get a workout in, but of course I can't be that crazy old lady taking up space during warm-ups!

    Today I kept it light to ease back in and because I was short on time. I did have a part 2 and 3 of this workout that I didn't do but may in the future, so I'll post the whole set if you're feeling ambitious.

    W/U (600):

    300 swim mix
    300 kick w/ fins

    Main (1600/3200/4800):
    Rd 1 - pull, Rd 2 - sw no equipment; Rd 3 - w/ fins (& paddles if you want)

    I only did round one of this because I'm trying to strengthen my pull, but if I had more time I would have completed all three rounds.

    3X[

    1x100 @ 1:15/1:10/1:05
    1x200 @ 2:35/2:30/2:25
    1x300 @ 3:55/3:50/3:45
    1x400 @ 5:20/5:10/5:00
    1x300 @ 3:50/3:45/3:40
    1x200 @ 2:30/2:25/2:20
    1x100 @ 1:10/1:05/1:00]

    100 easy

    Total: 2300/3900/5600
    Categories
    Swim Workouts
  5. IM Day - Needed a Freestyle Break

    by , December 5th, 2019 at 02:20 PM (Middle Aged Distance)
    This workout was from yesterday - I wasn't able to get in today, have to head to a swim meet for my daughter tonight. I needed a break from freestyle so did this as an IM/Stroke workout. Enjoy!

    W/U (800):

    400 RIMO 50sw/50dr
    4x50 kick @ 1:00 - IMO on back
    8x25 Pull @ :45 - IMO w/ pads + buoy

    Main (2000):

    1x200 IM @ 3:10
    4x25 Fl @ :30
    2x150 IM @ 2:30 - 25fl/25bk/50br/50fr (mix this up as you like)
    4x50 Bk @ 1:00
    3x100 IM @ 1:30
    4x75 Br @ 1:20
    4x50 IMO @ 1:00
    4x100 Fr @ 1:15

    Kick (500):

    5x100 kick w/ fins @ 1:30 - desc 1-4, hold 5

    100 easy

    Total: 3400
    Categories
    Swim Workouts
  6. Black Friday and Cyber Monday Workouts

    by , December 2nd, 2019 at 11:55 AM (Middle Aged Distance)
    Hey all,

    Not much swimming last week because of poor pool conditions - but Friday I managed to get one in that I really liked and wanted to share. Below is today's workout which was more aerobic focused, and Friday's which was a fun ladder.

    Friday, 11/29 - Ladder:
    For this workout, the distances with "50" all have the same pattern: Half the swim / 50 FAST / other half negative split from first half. For example the 550 would be:

    1. 250 swim to touch. Wait until the next closest 0 (if you come in on :32, leave on the :40). Same pattern throughout.
    2. 50 FAST to touch. :30 sec rest
    3. 250 swim - negative split from first 250. :30 rest interval.

    As the distance goes down, so does the rest after the 50 fast and second half of the swim. So the 450 gets :25 rest, the 350 gets :20, etc.

    Set (3900):

    1x600 swim @ 8:00 - warm up

    1x550 broken swim: 250 swim to touch (>:10 rest) / 50 FAST to touch. :30 rest / 250 swim negative split from first. :30 rest.

    1x500 pull @ 7:30

    1x450 broken swim: 200/50/200 - same pattern with :25 sec rest

    1x400 kick w/ fins @ 6:00

    1x350 broken swim: 150/50/150 - same pattern with :20 rest

    1x300 pull @ 4:30

    1x250 broken swim: 100/50/100 - same pattern with :15 rest

    1x200 kick w/ fins @ 3:00

    1x150 broken swim: 50/50/50 - same pattern with :10 rest

    1x100 pull @ 1:30

    1x50 FAST

    100 easy

    Total: 4000

    Monday, 12/2:

    W/U (800):

    300 swim fr/bk/br by 25
    200 kick w/ fins
    6x50 @ 1:00 drill w/ fins - catch-up/fingertip drag/flick x2

    Main (1200):

    6x200 swim @ 2:30
    *choose a challenging aerobic base interval, I was getting between 5 and 8 sec rest4x50 @ 1:00 - easy swim fr/bk by 25

    Speed (500):

    10x50 @ 1:00 best avg
    *For this my goal was to stay under :30. I plan to do this once every two weeks and drop the interval each time by :05 and maintain the times from today.

    200 easy warm down

    Total: 2900

    Categories
    Swim Workouts