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Middle Aged Distance

Black Friday and Cyber Monday Workouts

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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

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Swim Workouts

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