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Middle Aged Distance

Tuesday Short Distance Aerobic

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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

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Swim Workouts

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