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Middle Aged Distance

  1. Interval Ladders - 4/17/19

    by , April 17th, 2019 at 12:27 PM (Middle Aged Distance)
    Today was one of those days I felt like I needed a long freestyle set, so this one is really just one giant set of 100's. I promise it wasn't as boring as it sounds, and actually went by pretty fast. The warm-up is built in, so take the first 5 100's to stretch out. I went right into each set to keep my heart rate up, but if you want you can rest in between each interval ladder. To figure out your interval, use the 3x100's - set that at your normal aerobic pace and adjust up/down.

    Main (2700):

    5x100 @ 1:30
    4x100 @ 1:25
    3x100 @ 1:20

    4x100 @ 1:25
    3x100 @ 1:20
    2x100 @ 1:15

    3x100 @ 1:20
    2x100 @ 1:15
    1x100 @ 1:10

    300 easy choice

    Total: 3000
    Categories
    Swim Workouts
  2. Monday - 4/15/19

    by , April 16th, 2019 at 10:18 AM (Middle Aged Distance)
    Hey all - I did this yesterday (been behind on my posting). I wanted to get the heart rate up without over-doing it, as I'm still fighting some sort of cold/crud. I may take today off, we'll see how the day goes.

    W/U (900):


    3x200 @ 3:00 - dr/sw by 100
    6x50 k w/ fins @ 1:00 - desc 1-3, 4-6

    Main (2000):

    1x400 @ 5:20 - neg split
    4x100 @ 1:25 pull
    1x300 @ 4:00 neg split
    4x75 @ 1:05 pull
    1x200 @ 2:40 neg split
    4x50 @ :50 pull
    1x100 @ 1:20 neg split
    4x25 @ :30 pull

    Sprint (200):


    8x25 IMO @ :30
    odd - fast (bank rest)
    even - easy

    300 easy kick w/d

    Total: 3400
    Categories
    Swim Workouts
  3. Recovery Day - 4/12/18

    by , April 14th, 2019 at 03:23 PM (Middle Aged Distance)
    This is from Friday, I just didn't get a chance to post because I was busy all weekend being a swim taxi for my daughter. The cold/allergies really got me this week and still fighting some shoulder pain, so I did a stroke based set and then a kick set rather than a bunch of freestyle. Back to the grind tomorrow!

    W/U (1000):

    300 swim
    300 kick w/ fins
    200 IM drill
    200 stroke - bk/LG br by 100

    Main (1000):
    Stroke - I did 1st rd bk, 2nd rd br

    2x{
    1x225 - 75 k/d/s - build
    1x150 - 50 k/d/s - build
    1x75 - 25 k/d/s - build
    2x25 FAST stroke

    Kick w/ Fins (900):
    I did fl kick on my back

    1x25 - FAST
    1x50 - 25f/25e
    1x75 - 50f/25e
    1x100 - 50f/50e
    1x125 - 75f/50e
    1x150 - 75f/75e
    1x175 - 100f/75e
    1x200 - 100f/100e

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  4. Masters Workout - 4/11/19

    by , April 11th, 2019 at 01:12 PM (Middle Aged Distance)
    Our MTS Masters coach sent this today, so I can't take credit. Good set of 100's, but I was on the struggle bus. Been fighting what I assume is allergies (Spring in Memphis it basically rains pollen) so I took yesterday off.

    W/U (1000):

    1000 choice - I did 400 swim, 300 kick, 200 IM drill, 100 stroke

    Main (1550):

    15x100 smooth/fast @1:20/1:25
    5-100 smooth (about :5 rest)
    4-75/25 (about :10 rest)
    3-50/50 (about :15 rest)
    2-25/75 (about :15 rest)
    1-100 fast (about :20 rest)

    50 ez


    2nd (450):

    9x50 :55/1:00 des 1-3 (make sure you’re getting good rest w/great descend)

    3-paddles buoy
    3-paddles
    3-no gear


    W/D (300):

    300 ez

    50k/50p/50drill

    Total: 3300
    Categories
    Swim Workouts
  5. Technique/No Equipment Day - 4/9/19

    by , April 9th, 2019 at 12:05 PM (Middle Aged Distance)
    My husband is traveling for work this week and does have pool access, but couldn't bring any equipment and the pool doesn't even have so much as a spare kick board - so I wrote this with him in mind.

    I've been trying to focus a lot of technique and head position (I tend to look forward when I swim, old habit), so below is some drill work and turn work to help. Because I'm keeping my head down and more in line though, my stroke count is a little lower and therefore my timing into turns has been off, hence the 3 turn 50's. Any drill work or suggestions to help this is welcome!

    If any of these drill names don't make sense, feel free to comment. I'm not sure I remember the actual names after all these years!

    W/U (1300):

    400 swim
    400 IMO - 25k/50d/25s

    10x50 @ 1:00 - 3 turn 50's + 6 dolphin kicks off each wall

    Main 1 (800):

    8x100 @ 2:00 building block drills + swim (I did these on approx 2 min. Some drills took longer than others)

    1 - 50 skull/50 head lead & switch (arms at side)
    2 - 50 head lead & switch/50 - 3 stroke 6 kick switch
    3 - 50 - 3 stroke 6 kick switch/50 catch-up
    4 - 50 catch-up/50 swim w/ fists
    5 - 50 fists/50 swim perfect stroke
    6 - 100 build, focus on perfect stroke
    7 - ALL OUT (:58 from push)
    8 - easy

    Main 2 (600):

    2X{
    1st rnd free, 2nd round fly kick on back

    4x50 kick @ 1:00 - 25easy/25fast; 25f/25e; 50f; 50 easy

    1 minute vertical kick hand above water - last 10 seconds in streamline (1st rnd fr/2nd round dolphin kick)

    4x25 kick @ :30 - 1/2 easy 1/2 fast; 1/2f 1/2e; 25f; 25e

    30 seconds vertical kick hands above water - last 5 seconds in streamline

    W/D (300):

    6x50 @ 1:00
    odd - bk/br 2k1p
    even - long glide br/fr

    Total: 3000
    Categories
    Swim Workouts
  6. Aerobic Day - 4/8/19

    by , April 8th, 2019 at 03:14 PM (Middle Aged Distance)
    Hope everyone had a good weekend! I didn't have a lot of time today, about 50 minutes, so I got in a good aerobic (and arm) workout. Nothing too exciting but definitely got the job done. Feel free to adjust intervals as needed. I did the pull on my usual 1:20 pace, and then dropped 5 seconds for the swim.

    W/U (900):

    300 swim choice
    300 pull - br 3,5, per 100, last 100 drill
    300 kick w/ fins

    Main (2000):

    10x200

    1-5 - pull @ 2:40 (about 10 sec rest)
    6-10 - swim @ 2:35 (5-10 sec rest)

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  7. IM Day - 4/5/19

    by , April 6th, 2019 at 03:44 PM (Middle Aged Distance)
    I needed a little break from freestyle, so I did this IM workout yesterday. It was probably a little too much fly for my shoulder, but taking today off should help.

    W/U (900):

    300 swim
    300 IMO k/d/s by 25
    3x100 k w/ fins @ 1:40

    Main (2400):


    4 Rounds - IMO by Round for 50's and 25's

    1x200 IM d/s by 50 @ 3:10
    4x50 stroke (IMO by round) @ 1:00 - last one fast
    100 IM swim @ 1:35
    4x25 kick stroke IMO by round on :45

    200 easy

    Total: 3500
    Categories
    Swim Workouts
  8. Sprint Day - 4/4/19

    by , April 4th, 2019 at 12:11 PM (Middle Aged Distance)
    Here's my once a week sprint day - if you're swimming meters may want to do the 25's no breath with 1 breath instead.

    W/U (1100):

    4x125 @ 2:00 - last 50 stroke

    6x50 k w/ fins @ 1:00, desc 1-3, 4-6

    4x75 @ 1:15
    1&3 - k/d/s
    2&4 - d/s/build

    Main 1 (600):
    *I banked the rest in between the fast and easy parts

    1x100 build @ 1:30
    1x100 FAST @ 2:00
    1x100 easy @ 1:30
    1x75 FAST @ 1:30
    1x75 easy @ 1:15
    1x50 FAST @ 1:15
    1x50 easy @ 1:00
    1x25 FAST @ :45
    1x25 easy

    Main 2 (400):

    4x{
    1x50 build @ 1:00
    1x25 no breath @ :30
    1x25 FAST @ :45}

    W/D (400):

    200 easy w/ fins and paddles, DPS
    200 kick w/ fins
    Categories
    Swim Workouts
  9. Back from the weekend - 4/2/19

    by , April 2nd, 2019 at 12:32 PM (Middle Aged Distance)
    Well, my weekend was long (filled with 16 hours of driving and a wedding), so I did not have it in me to get in the pool yesterday after my strength workout. Today I did a bunch of broken 600's, and I was really feeling those 4 days out of the pool...

    W/U (1200):

    600 swim - choice

    2x300 pull @ 4:30
    1 - br 3/5/7 by 100
    2 - neg split

    Main (1300):

    4x150 swim @ 2:00, desc 1-3 hold 4

    50 easy

    6x100 swim @ aerobic pace -5 seconds (I did mine on 1:15scy, just made the last one)

    50 easy

    Kick (600):

    8x75's kick w/ fins @ 1:10 - #4&8 FAST

    W/D (600):

    12x50 @ 1:00
    odd - k/d
    even - d/s
    *I did these IMO just to mix it up and do something other than free, but your choice of stroke

    Total: 3700
    Categories
    Swim Workouts
  10. Borrowed from a Friend - 3/28/19

    by , March 28th, 2019 at 01:08 PM (Middle Aged Distance)
    My best friend from college and her sister were both swimmers with me at Navy, and her sister still swims. We've been texting workouts back and forth so this one is from her. The intervals are for scm (I know I typically post in syc), so you may want to adjust if you're swimming yards.

    This is all for me for the weekend - going to an out of town wedding with no place to swim so I'll see you all Monday!

    W/U (1500):

    500 free
    400 pull
    300 IM k/d/s
    200 kick
    100 free

    Main (1500):

    5x100 sw @ 1:50 - :05/100
    2x200 pull desc @ 3:00
    4x75 IMO k/d/s by 25 @ 1:30
    2x100 kick @ 2:00
    4x25 1 breath @ :30

    W/ Fins (900):

    300 kick
    3x100 kick FAST @ 2:00
    4x50 drill @ 1:00
    4x25 FAST @ :30

    100 easy

    Total: 4000

    Updated March 28th, 2019 at 01:49 PM by rmjenkins14

    Categories
    Swim Workouts
  11. Sprint Day - 3/27/19

    by , March 27th, 2019 at 11:26 AM (Middle Aged Distance)
    So I signed up for my first ever Masters meet in Nashville in May, just in the 50 and 100 free and so I've been trying to do one true sprint workout a week. Because I only have access to train scy and the meet is lcm, I am trying to add 25 extra to help with endurance. So typically I'd do this main set as 100's and 50's, but I beefed it up for the sake of racing again (it's been over a decade).

    W/U (1200):

    300 swim
    200 IM drill w/ fins
    6x50 kick w/ fins @ 1:00
    8x25 fast/easy, easy/fast, fast, easy x 2
    200 pull long & smooth

    Main (900):

    3x125 FAST @ 2:30
    50 easy
    3x75 FAST @ 1:45
    50 easy
    4x25 FAST @ 1:00
    100 easy

    Total: 2100

    I originally wrote the workout to add 8x50's stroke - 25dr/25sw at the end, but to be honest I was spent after the main set so I left it at that. If you need more warm down, feel free to add those 50's at the end.
    Categories
    Swim Workouts
  12. Recovery Swim - 3/26/19

    by , March 26th, 2019 at 04:37 PM (Middle Aged Distance)
    This workout was from my Master's coach @ MTS. I can't go swim with the Master's team in the mornings anymore because of my husband's work situation, but I still do their workouts when I can. The only modification here was that I did a set of 5x100's @ 1:20 in the middle because another swimmer asked me to help him pace for an upcoming meet he's training for in June.

    W/U (800):

    300 swim (100 drill, 50 kick)
    3x100 kick @ 2:00 (no fins)
    200 pull - every 4th skull

    Main (1500):

    1x300 pull @ 4:30
    4x50 swim @ 1:00
    2x150 pull @ 2:15
    4x50 swim @ :55
    *I paused here to pace those 5 100's + 100 easy with another swimmer
    4x75 pull @ 1:05
    4x50 swim @ :50

    W/D (600):

    12x50
    6 - drill/kick @ 1:05
    6 - kick @ 1:15

    Total (without modification): 2900
    Categories
    Swim Workouts
  13. Back from a weekend break - Monday 3/25/19

    by , March 25th, 2019 at 10:38 AM (Middle Aged Distance)
    Happy Monday everyone...

    I was planning on doing a short recovery swim yesterday, but the pool was mobbed. Tri season has begun so our athletic center has been really crowded, had to share a lane for the first time in a long time. But on the bright side, I'm meeting lots of other swimmers/triathletes so that's always fun! Today was a mix of aerobic and sprinting... as always feel free to adjust the intervals.

    W/U (800):

    200 swim
    200 stroke (100 long glide br, 100 bk drill)

    8x50 @ :50 - 3 turn 50's + 6 dolphin kicks off each wall (turn finishing instead of touch finish).

    Main (2000):

    1x500 swim @ 6:40
    1x100 FAST @ 2:00
    1x400 swim @ 5:20
    1x100 FAST @ 2:00
    1x300 swim @ 4:15
    1x100 FAST @ 2:00
    1x200 swim @ 3:00
    1x100 FAST @ 2:00
    1x100 swim @ 1:30
    1x100 FAST @ 2:00

    200 easy

    Total: 3,000

    You can see that I started at my usual aerobic pace of 1:20 for the 5&400, but ascended the interval as the yardage got smaller. My focus was really on consistent pace, dps, and consistent speed on the 100's fast. For the 100's, I came in at 1:03, 1:05, 1:04 x 3.
    Categories
    Swim Workouts
  14. Aerobic Day - 3/22/19

    by , March 22nd, 2019 at 02:29 PM (Middle Aged Distance)
    So I have this goal in mind, though I have no idea how long it may take me. Right now when I do any kind of aerobic set, I use a 1:20 (scy) base pace. I'd like to start knocking that down, and see if I can work toward a 1:10 base (circa high school, which was a very long time ago). My main set today was kind of a baseline for this, which over the next few months I'll start building up to 2k. What is everyone else's pace?

    W/U (1000):

    3x200 @ 3:30

    1 - 100 swim, 100 drill *(head first & rotate, 6 kick switch, fist swim, catch-up)*
    2 - 100 drill (same), 100 kick, streamline on bk
    3 - swim

    8 x 50 @ 1:00 - 25 kick (streamline on bk), 25 swim perfect stroke

    Main (1400):

    10x100 swim @ 1:20
    * I was holding between 1:12 & 1:15 consistently, so lots of work to go before I reach that goal of being able to swim 2k @ 1:10 pace

    100 easy

    4x50 FAST @ 1:30 - Extra rest on these so go ALL OUT.

    100 easy

    Set 2 (900):

    6x125 pull @ 2:00

    6x25 kick FAST @ :45

    200 warm down

    Total: 3500
    Categories
    Swim Workouts
  15. Short Speed Work - 3/21/19

    by , March 22nd, 2019 at 11:34 AM (Middle Aged Distance)
    This workout comes to you courtesy of my husband, swimming partner in crime. I needed a little different inspiration yesterday for a short swim:

    W/U (1000):


    300 swim
    200 pull
    300 kick w/ fins
    200 IM drill

    Main (1200):

    4x100 @ 1:30 - 1 - 1st 25 fast, 2 - 2nd 25 fast...

    4x25 @ :30 Stroke

    4x75 @ 1:15 - 1&3: 25 easy, 25 fast, 25 easy; 2&4: 25 fast, 25 easy, 25 fast

    4x25 @ :30 Stroke

    4x50 @ 1:00 - fast by thirds (1, first third fast, 2 fast in & out of turn, etc), last one fast

    4x25 @ :30 Stroke

    100 easy

    Total: 2300
    Categories
    Swim Workouts
  16. Morning Swim - 3/19/19

    by , March 19th, 2019 at 01:35 PM (Middle Aged Distance)
    I was considering doing a straight 30 min swim this morning because I was pressed for time, but this sort of evolved as I was warming up instead. It's essentially 5x300's broken, and then 3x500's broken. I'll admit I'm still working through some soreness from being out for 12 days, so this week may be on the lighter side.

    W/U (1500):

    20x75:

    1-4: Swim @ 1:10
    5-8: IMO @ 1:20 (fl/bk/br, bk/br/fr, br/fr/fl, fr/fl/bk)
    9-12: Fly kick on back no fins @ 1:30
    13-16: Pull @ 1:10
    17-20: Swim @ descending intervals: 1:10, 1:05, 1:00, :55

    Main (1500):

    3x500:

    1 - swim @ 7:00. Goal is to go 5 sec under normal pace. Example: I usually do my free sets on a 1:20 base, so I was aiming to go under 1:15/100. Try to get between 30-50 sec rest.

    2 - 2x250's @ 3:45 - 200 swim, 50 stroke FAST

    3 - 4x125 @ 2:05 IMO - The 50 of each stroke is FAST

    1 - 50 fl, 25 bk/br/fr
    2 - 25 fl, 50 bk, 25 br/fr
    3 - 25 fl/bk, 50 br, 25 fr
    4 - 25 fl/bk/br, 50 fr


    100 easy

    Total: 3100
    Categories
    Swim Workouts
  17. Back from Vacation - 3/18/19

    by , March 18th, 2019 at 11:50 AM (Middle Aged Distance)
    My kids had Spring Break last week, and we went to visit family. I took my gear with me in the hopes of getting in some place local but it didn't work out, so today will be my first workout in 12 days. Something simple to get back into the groove, I bumped the intervals up slightly from my normal because I've been out so feel free to adjust. Enjoy!

    W/U (1100):

    400 swim
    200 IM Drill w/ fins
    3x100 kick w/ fins, desc 1-3 @ 1:40

    8x25 @ :30:
    2x {
    1 - 1/2 easy, 1/2 fast
    2 - 1/2 fast, 1/2 easy
    3 - FAST
    4 - easy

    Main (1500):

    3x200 swim @ 2:45 desc 1-3
    3x150 pull @ 2:10 - breath 3,5,7 by 150
    3x100 IM @ 1:40
    3x50 swim @ 1:00 - desc 1-3

    50 easy

    Set 2 (400):

    16x25 fly kick on your back w/ fins @ :30

    50 easy

    Total: 3100
    Categories
    Swim Workouts
  18. Stroke Day

    by , March 6th, 2019 at 12:28 PM (Middle Aged Distance)
    I needed a quick non-freestyle day today, so here is a relatively short stroke workout. I am not the best judge of stroke intervals, so adjust as necessary. I am going to do one round back and one round breast, but if you're feeling ambitious you could always add a third round and do fly (though the thought of that makes the freestyler in me cringe). Enjoy!

    W/U (800):

    300 fr/bk/br by 25
    200 long glide breaststroke
    200 IM drill w/ fins
    4x25 fly @ :30 - odd drill, even swim

    Main (1600):

    2x {

    1x200 build @ bk – 3:00, fl – 3:20, br – 3:40
    1x150 @ 2:30 – 25 fast, 50 easy x 2
    1x100 build @ bk – 1:30, fl – 1:40, br – 1:50
    1x50 FAST your stroke

    50 easy

    1x 100 build @ bk – 1:30, fl – 1:40, br – 1:50
    1x75 @ 1:15 – 50 fast, 25 easy
    1x50 build @ 1:00
    3x25 FAST @ :30

    50 easy

    Total: 2400
    Categories
    Swim Workouts
  19. Friday Struggle - 3/1/19

    by , March 1st, 2019 at 11:42 AM (Middle Aged Distance)
    So I am writing this workout in the hopes that it gives me the motivation to get up from my desk and walk the two blocks to the pool. Just one of those dreary lazy Fridays where you feel like skipping because you know, rain...cold...weekend...

    Here we go anyway:

    W/U (1100):

    6x150 @ 2:30
    1 - fr, bk, br
    2 - bk, br, fr
    3 - br, fr, bk
    4-6 swim, descend last 50 1-3

    8x25 @ :30 IMO - 1 drill, 1 swim

    Main (2000):

    20x100:

    4x100 fr @ 1:25
    1x100 IM @ 1:30
    3x100 fr @ 1:20
    2x100 IM @ 1:35
    2x100 fr @ 1:15
    3x100 IM @ 1:40
    1x100 fr FAST
    4x100 IM @ 1:45

    50 easy

    Set 2 (600):

    3x200 pull @ 2:50 - br 3,5,7 by 200

    50 easy

    Total: 3700
    Good luck swim buddies - hope you're weekend isn't as cold as mine is going to be, but it's March 1st so there's hope for Spring...right?
    Categories
    Swim Workouts
  20. Evening Swim - 2/26/19

    by , February 26th, 2019 at 10:12 PM (Middle Aged Distance)
    This one is courtesy of my Master's coach at MTS in Memphis. I did modify the second round, which I'll post, but can't take credit for it. It was a good one, so I wanted to share.

    W/U (800):

    500 swim
    300 kick w/ fins

    Main (2000):

    2X{
    *second round I modified and did stroke. 300 neg split was bk, 200 IM FAST, 3x100's breast, and 4x50's FAST IMO.

    1x300 negative split @ 4:00

    1x200 FAST @ 3:30 (interval range for the Master's practice was 3:45-4:00, I modified a little)

    3x100 hold pace @ 1:30

    4x50 FAST @ 1:00}

    Set 2 (300):

    1x300 breath control - breath 3,5,7,9 by 50. You can modify this for short course, as it's hard to get up to the 7&9 when you're swimming 25yrs at a time. Maybe try 3,5,3,5.
    *note: I skipped the 300 pull because of the shoulder pain I've been fighting.

    200 easy

    Total: 3300

    I modified the main set intervals from long course to short course. On the 300, I was getting about 15 sec rest, about a minute on the 200 fast, 20 sec on the 100's pace. I went on 1:30 and was coming in around 1:08/1:09, so I would say this was fast but smooth.

    I also did a 50 easy in between sets, and then 150 cool down (taking me to 3k because I skipped the pull). The original workout called for no easy swim in between (but take a minute break), and a 200 cool down.
    Categories
    Swim Workouts
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