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Middle Aged Distance

Monday and Tuesday Workouts

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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

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Swim Workouts

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