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Middle Aged Distance

  1. Sprint Day for Monday Motivation

    by , November 18th, 2019 at 12:13 PM (Middle Aged Distance)
    Truth be told I'm not sure I was ready for this today early on a Monday, but I have a meet this weekend so I'm sure I needed it. I didn't write this one, it's courtesy of my coach. I have to admit for being a sprinter, I don't enjoy sprint workouts so I just tried to focus on turns and finishes.

    W/U (800):

    400 swim mix
    200 kick IMO by 50
    200 - 25 1/2 kick 1/2 sc, 25 dr

    Breath Control (400):

    400 swim
    1st 100 - Breathe every 5,4,3,2 by 25
    2nd 100 - 2 breaths each 25
    x2
    *Note: I did the 1st 200 w/ paddles, then took them off for the repeat.

    Main (1500):
    *You can bank the rest on all the easy swims

    20x50 @ 1:00
    1 fast, 1 easy
    2 f, 1 e
    3 f, 1 e
    4 f, 1 e
    5 f, 1 e

    20x25 - All easy @ :30
    1 f @ :20
    1 e
    2 f @ :20/:25
    1 e
    3 f @ :20/:25/:30
    1 e
    4 f @ :20/:25/:30/:35
    1 e
    5 f @ :20/:25/:30/:35/:40
    1 e

    300 easy choice cool down

    Total: 3000
    Categories
    Swim Workouts
  2. Friday Mix - 11/15/18

    by , November 16th, 2019 at 09:45 AM (Middle Aged Distance)
    I wrote this workout with this intention of doing it Thursday, but instead took that day off after hurting a bit from an arm workout. I tried to do some short iterations and repetitions to keep my interest up - I wasn't up for any longer aerobic sets. The main set took a little longer than expected so I had to cut the pull set to run to a meeting, but I'll leave it in here so you can see/do the full workout.

    W/U (1100):

    300 sw - fr/bk/br by 25 x 4
    4x50 RIMO @ 1:00 - dr/sw
    200 k w/ fins
    2x75 @ 1:15 - build by 25 and hold stroke count
    100 IM swim
    100 fr dr w/ fins
    50 kick fast

    Main (2000):

    4X [

    2x50 kick no fins @ 1:15/1:10/1:05/1:00
    1 - fast
    2 - easy (bank rest)

    1x150 pull @ 2:00

    2x75 stroke @ 1:30 - 50 build/25 fast

    2x25 @ :30
    1 - 1 breath
    2 - no breath

    1x50 easy

    1 min rest between rounds]

    Pull (1000):

    8x125 pull w/ pads + buoy
    *try to maintain stroke count between smooth & fast

    1 - 100 smooth/25 fast
    2 - 75 sm / 50 f
    3 - 50 sm / 25f / 50 sm
    4 - 25 sm / 75 f/ 25 sm
    5 - 50 f / 25 sm / 50 f
    6 - 75 sm / 25 f / 25 sm
    7 - 125 f
    8 - easy (no paddles)

    100 easy

    Total: 4200

    Website: www.thelaneline.com
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    Categories
    Swim Workouts
  3. Tuesday - Fighting the Cold

    by , November 12th, 2019 at 02:00 PM (Middle Aged Distance)
    Winter has officially come... this morning my car registered in at a whopping 20 degrees. It did not make me want to jump in a cold pool, but I did anyway. Anyone else feeling the weather struggle? The second main set here I borrowed (and modified a bit) from my masters coach - the rest I wrote.

    I hope everyone is staying warm in this winter weather!

    W/U (1000):

    400 sw
    300 kick w/ fins
    300 IMO - k/d/s by 25

    Main 1 (1200):

    4x300
    1 - @ 4:00 - pull w/ pads + buoy
    2 - @ 3:50 - pads only
    3 - @ 3:40 - swim no equipment (have fins handy, I only got about 5-8 sec rest)
    4 - @ 3:30 w/ fins

    100 easy

    Main 2 (1500):

    3X[
    1x100 swim @ 1:15/1:10/1:05 by round
    2x75 @ 1:20/1:15/1:10 by round - 25k/50dr
    3x50 @ 1:00/:55/:50 by round - desc 1-3
    4x25 @ :30 swim non free]

    1 min break between rounds

    In the main 2 set, the original practice had a 150 pull @ 2:30 - maintain stroke count after the 4x25. I was short on time so I took that part out, but feel free to keep it in if you want to add a little more length to the workout.

    Total: 3800

    Website: www.thelaneline.com
    FB/IG
    Categories
    Swim Workouts
  4. 4k Fast swimming & Kick

    by , November 8th, 2019 at 09:16 AM (Middle Aged Distance)

    I did tihs workout Wednesday and really liked it, and was even able to adapt it (cut all the swims in half and mixed in stroke) for my daughter's group at age group practice (10-12 age range).


    Original post on www.thelaneline.com

    W/U (1500):

    500 swim
    400 IMO - 25k/50dr/25sw
    300 kick w/fins
    200 pull
    100 build

    Main (2350):
    1x150 @ 2:00 swim smooth
    1x100 @ 2:30 kick fast
    1x100 @ 1:30 swim smooth
    2x150
    1 - build each 50 @ 2:00
    2 - fast @ 2:30
    1x100 @ 2:30 kick smooth
    1x100 @ 1:30 swim fast
    3x150
    1 - smooth @ 2:15
    2 - build/fast/smooth @ 2:00
    3 - kick fast @ 3:00
    1x100 @ 1:30 swim smooth
    1x100 @ 1:50 kick fast
    2x150
    1 - swim smooth @ 1:50
    2 - 100 build/50 fast @ 2:30
    1x100 @ 1:50 kick fast
    1x100 @ 1:30 swim smooth
    1x150 @ 3:30 kick smooth
    1x100 @ 1:30 swim fast
    1x100 @ 2:30 kick easy

    W/D (150):
    150 easy mix

    TOTAL: 4000 yds

    Categories
    Swim Workouts
  5. Back from Vacation - Easy Aerobic Day

    by , November 4th, 2019 at 11:41 AM (Middle Aged Distance)
    So I went on vacation last week with the full intention of swimming while I was there (I was with a friend but she mostly worked during the day so I figured I'd have time to myself). Turns out the time change really messed with me and those mornings were spent sleeping instead of swimming but, the trip was fun! I walked anywhere from 7-10 miles a day exploring so it wasn't a total workout loss.

    Got back in today and felt a little sore at first but not as bad as I thought. Here was a short one to get the feel of the water back:

    W/U (800):

    4x200 sw/pull/k w/fins/ IM drill w/ fins

    Main (1000):

    10x100 swim smooth @ 1:20 (or get about 10 sec rest)

    Recovery (300):

    6x50 @ 1:00
    odd - bk swim
    even - fr drill

    Fast (200):

    4x50 @ 1:30
    1 - 70%, 2 - 80%, 3 - 90%, 4 - ALL OUT

    200 easy

    Total: 2500
    Categories
    Swim Workouts
  6. Distance Ladder Challenge

    by , October 23rd, 2019 at 12:27 PM (Middle Aged Distance)
    I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward.

    For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make.

    Good luck!

    Main (5500):

    1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr

    9x100 @ 1:25 swim no equipment

    1x800 @ 12:00 w/ pads + buoy

    7x100 @ 1:20 swim no equip

    1x600 @ 9:00 w/ pads

    5x100 @ 1:15 swim no equip

    1x400 @ 6:00 pads + fins

    3x100 @ 1:10 *option to add fins

    1x200 @ 3:00 w/ fins swim

    1x100 FAST all out *option: fins or no fins

    W/D - 200 easy kick or more if needed

    Total: 5700

    *Original post on www.thelaneline.com
    Categories
    Swim Workouts
  7. Haven't Posted in Awhile!

    by , October 22nd, 2019 at 01:14 PM (Middle Aged Distance)
    When I signed on this morning and realized I have posted since August - Yikes! I've been working on a swimming blog/website of my own, so pm message me if you want to check it out :-).

    I have been training hard just haven't been keeping up with online posts, so I'll get back into it today with the Breath Control/Technique workout I did. Enjoy!

    W/U (900):

    300 swim - 100fr/bk/br

    12x50 @ :50 w/ fins
    o - free w/ 3 dolphin kicks off each wall + 3 strokes before a breath off each wall
    e - IMO drill

    Main (1800):

    3X [
    1x300 @ 4:30/4:15/4:00 by round
    1x75 @ 1:15 - 3 breaths, 2 br, 1 br by 25
    1x25 @ :45 kick on back
    1x50 @ 1:00 - 2 br/1 br by 25
    1x50 @ 1:00 kick on back
    1x25 @ :45 no breath (or 1 breath)
    1x75 @ 1:15 kick on back]

    *You can bank the rest after the breath control 75/50/25
    *1st round - 300 is pull w/ buoy + pads, 2nd round 300 just pads, last round fins whole round

    Sprint (200):

    8x25 @ :30
    o - FAST IMO
    e - easy choice

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  8. Back from Vacation!

    by , August 7th, 2019 at 11:32 AM (Middle Aged Distance)
    Well, I took a vacation with my husband last week, and even though we brought our suits and goggles and planned to swim a few times at the pool around the corner from our hotel.... we didn't...

    So I got back in on Monday and felt terrible, but the vacay was worth it! Just did a quick 1600 on Monday to paddle around and get the feel for the water, but managed to get a 3k in yesterday. There's a lot of rest on the main set, so feel free to adjust. I didn't break in between the rounds because there was enough rest to go right into the next round.

    I signed up today for a meet in November! It will be the first one since April, but this time scm instead of lcm. I'm hoping to find one that is scy, but meets in my area are hard to come by. I may have to suck it up and find a USA Swimming meet...

    W/U (1200):

    8x150 @ :20 RI
    2 - swim
    2 - 100 sw/50 kick
    2 - 50 sw/100 kick (w/ fins)
    2 - kick w/ fins

    Main (1200):

    3X{
    * Rd 1 - IM, Rd 2 - bk, Rd 3 - br

    175 @ 3:00 - 100 stroke, 75 free
    125 @ 2:20 - 75 stroke, 50 free
    75 @ 1:40 - 50 stroke, 25 free
    25 @ 1:00 stroke FAST

    Kick (500):


    10x50 w/ fins @ 1:10 - :05 per every 2 (desc by 2's down to :50)

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  9. Thursday - LONG swim - 5k!

    by , July 12th, 2019 at 01:29 PM (Middle Aged Distance)
    So yesterday I got the Masters workout from my coach, and thought it looked a little long but didn't think much of it. Then as I was adding it up I realized I'd be right around 5k... turns out I was supposed to pick either the distance or sprint set... not both. Oops. I was in a full body ache afterward, but a good one, and felt pretty accomplished. Taking a rest day today! Feel free to pick one of the two sets below to shorten this...

    W/U (600):

    300 sw - fr/bk/br by 25
    200 kick
    100 drill

    Main 1 (2100):

    3x300
    1 - IM Rotation smooth @ 5:50
    2 - free desc 100's @ 4:30
    3 - 50 no free fast/100 fr @ 5:00

    2x250
    1 - IM - double best stroke @ 4:40
    2 - fr - build each 50 @ 3:40

    3x200
    1 - 50 nf/50 fr fast @ 3:20
    2 - 200 IM smooth @ 3:40
    3 - fr n/s @ 3:00

    1x100 choice nf fast @ 1:40

    50 easy

    Main 2 (2000):
    *If you are doing this as your only main set, this is the sprint set I was referring to. I went smooth on the swim portions but if you are skipping the distance set above, the swims are all fast

    2X {
    6x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :55
    5x50 - Rd 1 sw @ 1:00; Rd 2 kick @ 1:00
    4x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :50
    3x50 - Rd 1 sw @ :55; Rd 2 kick @ 1:00
    2x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :45

    250 easy

    Total: 5000
    Categories
    Swim Workouts
  10. Wednesday - Breath Control

    by , July 12th, 2019 at 01:21 PM (Middle Aged Distance)
    This was a Masters workout I did later in the day, it was harder than I expected. Not too long, but good breath control sets.

    W/U (1200):

    400 swim
    2x100 kick
    400 pull (buoy, pads+buoy, pads, swim by 100)
    4x50 drill @ 1:00

    Main (1200):

    2x150 @ 2:30
    bc/-1/-2

    6x50 @ 1:10
    o - fr 3 breaths
    e - IMO fast

    3x100 @ 1:40
    no breath in and out of flags/turn

    6x50 @ 1:15
    o - fr 2/3 breaths
    e - IMO fast

    100 easy

    Total: 2500
    Categories
    Swim Workouts
  11. Monday 7/8/19 - Shortened Masters Swim

    I have family in town this week so the good news is that I can get out of bed to go to Masters practice early in the morning and not be an evil mom and drag my kids with me. I had to get out by a certain time today so only got about an hour in but it was a quality workout. All LCM below:

    W/U (700):

    400 - 300 sw/100 kick
    3x100 drill IM mix - fl/bk, bk/br, br/fr

    Main (2000):

    4x100 fr @ 1:30 - bu/fast by 50
    2x200 smooth @ 3:15
    8x50 @ 1:00 - odd build, even fast - choice stroke (keep bu/fast the same stroke)
    2x200 smooth @ 3:15
    4x100 @ 1:45 - choice no free

    100 easy

    Total: 2800
    Categories
    Swim Workouts
  12. Last Week Swims - Delayed post

    With the holiday last week, I was busy getting what seemed like a million things done but I did get a light swim in on Wednesday. Took Thursday and Friday off, but got a small swim in on Saturday too with the hubby. Both are posted below. Low yardage last week but at least I was in!

    Wednesday 7/3/19

    W/U (500):


    300 swim
    200 kick

    Main (1600):

    4x400 @ :15 sec RI

    1 - pull with buoy at ankles
    2 - pull with buoy normal
    3 - pull with buoy and pads
    4 - swim w/ pads

    100 easy

    Total: 2200

    Saturday 7/6/19

    W/U (800):

    4x125 @ 2:15
    1 - 100 fr, 25 stroke
    2 - 75 fr, 25 stroke, 25 fr
    3 - 50 fr, 25 stroke, 50 fr
    4 - 25 fr, 25 stroke, 75 fr

    4x75 @ 1:15 - d/s/d choice

    Main (1200):

    4X{
    100 IM @ 1:50/1:45/1:40/1:35 by round
    100 Fr @ 1:15/1:20/1:25/1:30 by round
    4x25 @ :45 IMO by round

    100 easy

    Total: 2100

    Categories
    Swim Workouts
  13. Tuesday Workout - 7/2/19

    I felt a little better today was able to get a longer swim in. I had a kick set as well, but cut it out at the end because of time constraint. I'll post it below even though I had to cut it.

    W/U (1050):

    7x150 sw->pull->kick

    150 sw
    100 sw, 50 pull
    50 sw, 100 pull
    150 pull
    100 pull, 50 kick
    50 pull, 100 kick
    150 kick

    Sprint (900):

    4X{
    125 @ 2:00/2:15 - 75 fast, 50 easy
    75 @ 1:15 smooth, get stroke count on 1st 25 and maintain
    25 FAST @ :30
    1 min rest in between - odd rounds free, even rounds stroke on 125 and 25 }

    IM (1300):

    300 IM - 50fly, 100bk, 50br, 100fr (15 sec RI)
    4x25 fly @ :30
    250 RIM - 75fr, 50br, 75bk, 50fl (15 sec RI)
    4x25 bk @ :30
    200 IM - 25fl, 50bk, 50br, 75 fr (15 sec RI)
    4x25 br @ :30
    150 IM - 25fl, 50bk, 25br, 50fr (15 sec RI)
    4x25 fr @ :30

    Kick (500):

    10x50 k @ 1:05
    odd - fast free
    even - breast

    50 easy

    Total: 3800
    Categories
    Swim Workouts
  14. Back in Memphis - 7/1/19

    So I got in the pool yesterday but it was not much of a workout. I'd feel guilty, but I drove straight from PA to TN on Sunday 12 hrs so I don't feel that bad. Just needed to loosen up from sitting for so long.

    W/U (1500):

    500 sw
    400 IM (25k, 50dr, 25sw)
    300 pull
    200 k
    100 swim

    8x25 @ :30 IMO

    odd - fast
    even - easy

    300 easy - 100 sw/100k/100sw

    Total: 2000
    Categories
    Swim Workouts
  15. Wednesday 6/26 - Back in the shark tank pool

    by , June 26th, 2019 at 11:17 AM (Middle Aged Distance)
    I went back to the basement pool again today - I swear at any time it feels like those metal walls will open up and sharks will come swimming out! I managed to keep it together for about 3k yards today. Note, I haven't been wearing fins for about a week because for some reason a set last week rubbed the top of my foot raw. Feel free to use fins on the kick and drop the interval.

    W/U (2000):

    20x100

    4 - sw @ 1:30
    4 - kick @ 2:00
    4 - IM @ 1:40 - odd sw, even drill
    4 - pull @ 1:25
    4 - sw @ 1:20 - 2 w/ pads, 2 swim no equipment

    Main (1000):

    200 FAST @ 2:20
    2x100 k/sc/dr/sw @ 2:00
    150 FAST @ 1:50
    2x75 k/sc/dr @ 1:30
    100 FAST @ 1:20
    2x50 k/sc @ 1:00
    50 FAST @ :50
    2x25 k @ :30

    100 easy

    Total: 3100
    Categories
    Swim Workouts
  16. Short Workout in a New Pool - Monday 6/24/19

    by , June 25th, 2019 at 08:56 AM (Middle Aged Distance)
    So my kids and I traveled to PA this weekend to spend some time with family, which means I had to find a place to swim. Small town PA doesn't have a lot of options but I did manage to find a local YMCA... only problem is that it's VERY old, and actually has all metal walls which to be honest freaked me out a bit! I did get in a quick 2700, and will probably go back tomorrow. Note - the pool was scy so adjust the intervals if needed.

    W/U (1000):

    300 sw
    300 k
    200 IM dr/sw
    200 pull

    Main 1 (600):

    4x150 k -> sw
    1 - sw @ 2:00
    2 - 50 kick fast, 100 swim @ 2:20
    3 - 100 kick fast, 50 swim @ 2:40
    4 - 150 kick fast @ 3:00

    Main 2 (1000):

    4X {
    100 IM @ 1:30
    100 free smooth @ 1:15
    2x25 sw IMO by round @ :30}

    100 easy

    Total: 2700
    Categories
    Swim Workouts
  17. Short Recovery Day - 6/19/19

    by , June 25th, 2019 at 08:48 AM (Middle Aged Distance)
    Some days Iím thankful I only have a short amount of time to get a workout in - today was one of those days. I felt pretty tired in the pool even on this short set, so itís probably a good thing I kept it light.

    W/U (1000):

    4x250 - sw/k/IM drill (50fl, 75bk, 50br, 75fr), pull

    Main (1000):

    4X{

    100 IM @ 1:50 - :05 per rd
    75 smooth free @ 1:00 + :05 by rd
    2x50 fast IMO by rd @ :30
    25 easy @ :40

    Total: 2000
    Categories
    Swim Workouts
  18. Monday and Tuesday Workouts

    by , June 18th, 2019 at 01:57 PM (Middle Aged Distance)
    Posting yesterday and today's workouts. I didn't get through all of yesterdays because I ran out of time at the pool, but I'll post the whole thing in case you have more time than me.

    Monday 6/17/19

    W/U (1100):

    300 choice

    8x75 RIMO 2 each stroke
    odd - 25k/50sw @ 1:25
    even - 25d/50b @ 1:15

    8x25 @ :30 - desc 1-4, 5-8

    Main (1400):

    4X {
    100 @ 1:40/1:35/1:30/1:25 by round
    2x50 @ :40/:45/:50/:55 by round
    100 @ 1:35 - :05 by round (finish @ 1:20)
    2x25 @ :30 swim}

    8x75 50 build/25 scull @ 1:30

    Total: 3100

    Tuesday 6/18/19

    W/U (1200):

    600 200sw/100kick

    4x150 @ 3:00 - kick -> swim
    150 k
    100k/50s
    50k/100s
    150s

    Main (1800):

    18x100 @ 1:50 - :05 every 3 (finish @ 1:25)

    3 - pull w/ ankle band (I don't have this so I put my buoy at ankles) @ 1:50
    3 - pull w/ buoy normal @ 1:45
    3 - pull w/ pads + buoy + band (just pads and buoy normal if no band) @ 1:40
    3 - pull w/ pads + buoy @ 1:35
    3 - just pads @ 1:30
    3 - swim no equipment @ 1:25

    Sprint (1050):

    21x50 sprint @
    1:15 1:10 1:05 1:00 :55 :50 :45
    1:10 1:05 1:00 :55 :50 :45 :40
    1:05 1:00 :55 :50 :45 :40 :35

    For this set, it's supposed to be a challenge set, so start at an interval that works for you and work down. If you miss one, you're done and go back to the beginning until you hit 24x50's. If you make them all, you end up only doing 21

    300 easy cool down

    Total: 4350
    Categories
    Swim Workouts
  19. Thursday 6/13 - Mid Distance Set

    by , June 13th, 2019 at 10:46 AM (Middle Aged Distance)
    I went to Masters workout again this morning (so this is all lcm), another balmy 60 degree morning in Memphis. I liked this one today, I'm partial to mid distance workouts even though I'm a sprinter - I feel like I need the endurance to get through the fast races. I also find this type of speed work more enjoyable than repeat 50's or 100's. Last one of the week - my daughter has a 3 day swim meet starting tomorrow so I'll be taking the weekend off. See you all Monday!

    W/U (1000):

    600 - 100s/200p
    4x100 @ 1:30 - desc 1-4, get stroke count

    Main (2100):

    250 moderate @ 4:20
    1x200 Fast @ 3:00

    250 moderate @ 4:20
    2x200 desc 1-2 @ 3:05

    250 moderate @ 4:20
    3x200 best average @ 3:10

    150 easy

    *For this set, my coach wanted me to go about 2:40 or under (or desc to 2:40 on the middle set of 200's). I went: 1 - 2:34, 2 - 2:44, 3 - 2:35, 4 - 2:39, 5 -2:38, 6 -2:36. For the best average I was supposed to hold 2:40, so I was able to go a little under which was good.

    W/D (600):

    600 w/ fins - 50k, 50s, 50dr choice - For this I actually learned a new drill today (you can teach an old dog new tricks). It was 1 arm fly (left), 1 arm fly (right), breaststroke pull w/ fly kick, breaststroke pull w/ 4-5 free kicks.

    Total: 3700
    Categories
    Swim Workouts
  20. Wednesday 6/12

    by , June 13th, 2019 at 10:36 AM (Middle Aged Distance)
    Nothing too special about this one yesterday, it was a good mix that kept my attention, with some stroke count work. This was a Masters workout that my coach sent.

    W/U (1500):

    500 swim
    400 RIMO - sc/k/d/s by 25
    300 pull
    200 IM k/d by 25
    100 kick

    Main (1800):

    3X{
    2x75 @ 1:30 - 50d/25build, 25b/50d
    1x150 @ 2:00 (50 stroke count, 50 sc-1, 50 sc-2)
    *My coach forgot to adjust for scm, so these are yards times. Add 5 or 10 sec for scm}

    2X{
    200 smooth @ 2:40 (again, adjust interval for meters)
    3x50 n/s + desc 1-3 @ 1:00
    4x25 golf score fast @ :30}

    100 easy

    Total: 3400
    Categories
    Swim Workouts
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