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Middle Aged Distance

  1. Monday 3k Aerobic + Stroke Option

    by , March 9th, 2020 at 05:12 PM (Middle Aged Distance)
    Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
    I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

    W/U (800):

    400 swim - 75fr/25st
    200 kick w/ fins
    4x50 @ :50 dr/build free w/ fins

    Main (2000):

    5x400 swim freestyle
    1 - smooth @ 5:20 (Aerobic Base - AB)
    2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
    3 - n/s @ 5:20 (AB)
    4 - swim @ 5:00 (AB -:05/100)
    5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

    Recovery (300):

    6x50 @ 1:00 fr/bk easy

    Stroke - Optional (600):

    8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

    100 easy

    Total (no stroke): 3000
    Total (full workout): 3700

    Website:www.thelaneline.com
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    Swim Workouts
  2. 100 Sandwiches!

    by , March 4th, 2020 at 10:33 AM (Middle Aged Distance)
    I needed something fun and challenging for yesterday - so I created this workout that can be done two ways - the "meat" or the "bread".

    I did the "bread" side, and it was a lot harder than it looked on paper!


    Click image for larger version. 

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  3. 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
  4. 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:
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    Updated February 25th, 2020 at 12:33 PM by rmjenkins14

    Categories
    Swim Workouts
  5. 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
  6. 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
  7. 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
  8. 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
  9. Long Recovery Warm-up + Main Kick Set

    by , January 30th, 2020 at 11:44 AM (Middle Aged Distance)
    I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else.

    W/U (1000):

    1000 mix - choice

    Main - Kick Set Ladder (1600):

    25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo

    *For the ladder up (25 -> 200) - freestyle kick w/ fins
    *For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins

    Intervals:
    25 -> 100 & 100 -> 25 - 10 seconds rest
    125 -> 200 ->125 - 20 seconds rest

    25 f
    25 f / 25 e
    50 f / 25 e
    50 f / 50 e
    75 f / 50 e
    75 f / 75 e
    100 f / 75 e
    100 f / 100 e
    100 e / 75 f
    75 e / 75 f
    75 e / 50 f
    50 e / 50 f
    50 e / 25 f
    25 e / 25 f
    25 e

    400 easy swim warm down

    Total: 3000
    Categories
    Swim Workouts
  10. Wednesday Long Aerobic

    by , January 29th, 2020 at 03:57 PM (Middle Aged Distance)
    Today was the first day I felt good in the water in a long time (yay)! I felt tired, but none of my aches and pains that have been getting me down lately got in the way. I actually really liked this set, it gave me a chance to get my heart rate up and do some varying speeds. The goal for the 50's was to start out on a strong interval and then descend so the second one in each round is faster, but has an extra :05 rest (also gave me time to get buoy & paddles on). Enjoy!

    W/U (800):

    4x125 @ 1:45 - 5th 25 stroke RIMO

    4x75 @ 1:15 pull - roaming 25's strong pace (~80%)

    1 - 25 strong / 50 smooth
    2 - 25 smooth / 25 strong / 25 smooth
    3 - 50 smooth / 25 strong
    4 - 75 strong

    Main (2200):

    4X [
    *50's - desc 1-2 during each round

    1x200 swim @ 2:50
    1x50 swim @ :40
    1x100 swim @ 1:20
    1x50 swim @ :45
    1x150 pull w/ pads + buoy neg split @ 2:25

    1-300 easy warm down

    Total: 31-3300
    Categories
    Swim Workouts
  11. Monday Aerobic Motivation

    by , January 27th, 2020 at 11:02 AM (Middle Aged Distance)
    Today was kind of a "where am I at?" test in terms of my aerobic base after taking about 4 weeks off. It's not pretty, but it was a start and went better than I thought. I'll be using longer aerobic sets as the main set for the next couple weeks to try and build my endurance back up. All said and done, this took about an hour today. Happy swimming!

    W/U (700):

    300 sw fr/bk/br x 25
    100 long glide br
    4x75 @ 1:30 dr/sw/bu

    Main (1200):

    12x100 @ 1:25 swim - try to keep under 1:15

    100 easy

    Sprint (200):

    8x25 @ :30 - fast/easy, easy/fast, fast, easy x 2
    *I did all free but you can do first round fr and 2nd rd stroke

    Stroke/Drill (700):

    4X [ IMO by round
    25 pull w/ pads + buoy
    50 swim stroke
    50 kick stroke ]

    4x50 @ 1:00 w/ fins + pads
    swim free - 6 dolphins off each wall + 3 strokes before a breath. No breath in/out flags.

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  12. Easing back into the water...

    by , January 24th, 2020 at 05:08 PM (Middle Aged Distance)
    So this week was my first week back after about a month off. Ouch. Between the holidays, winter crud, a (ski related, I think) tailbone injury, and more winter crud - I pretty much took a month off give or take a few attempts in December/January to swim. I did two workouts this week, and they both hurt, but I'm back at it. A little hard to find motivation, but it feels good (at least mentally) to be back in. Here was a short aerobic workout from Wednesday just to get myself going again:

    24x100

    4 @ 1:30 swim
    4 @ 1:30 pull
    4 @ 1:25 swim
    4 @ 1:50 kick w/ fins
    4 @ 1:20 swim
    4 @ 1:50 stroke (I did 50bk/br)

    Total: 2400

    Website: www.thelaneline.com
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  13. 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
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    Categories
    Swim Workouts
  14. 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
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    Updated December 16th, 2019 at 03:45 PM by rmjenkins14

    Categories
    Swim Workouts
  15. 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
  16. 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
  17. 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
  18. 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
  19. 100's!

    by , November 27th, 2019 at 11:39 AM (Middle Aged Distance)
    I had a good set of 40x100 planned for today, but when I got to the pool it was GREEN. Like green green (see below). Apparently the power went out last night and the pool was still trying to recover. I really tried to swim through it, and 20 years ago I would have been able to but I couldn't power through today, it was too gross. I got through 1500 before I had to get out. BUT if you have a nice healthy pool to swim in today, here is the set I was going to do...

    40x100

    5 fr swim @ 1:30
    5 bk swim @ 1:30
    5 fr pull b+p @ 1:25
    5 br swim @ 1:40
    5 fr w/ pads @ 1:20
    5 IM swim @ 1:35
    5 fr swim @ 1:15
    5 k w/ fins @ 1:30

    Feel free to add a w/u & w/d if you need it - my plan was to use the first 5 swim as warm-up and the last 100 kick easy warm down.

    Happy Thanksgiving everyone!

    Click image for larger version. 

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  20. Anyone have an interesting workout?

    by , November 26th, 2019 at 10:40 AM (Middle Aged Distance)
    Hi all -

    It seems after my meet this weekend I'm a little unmotivated to get back in the water! Yesterday I got in and got right back out after a 900 "meet warm down" as I'm going to call it.

    I need something to keep my attention span today to fight through it, anyone have a good/interesting workout to share?

    Happy Swimming!

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