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Middle Aged Distance

Distance Ladder Challenge

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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

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Swim Workouts

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