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Thread: Intermediate One-Hour Workouts: the 40-something edition

  1. #1
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    Intermediate One-Hour Workouts: the 40-something edition

    Hello all! I wanted to start a thread to catalogue and share some of my workouts with the community. I will be adding each workout as a reply to this thread.

    My swimming history and current relevant details (to provide some context):

    Age: 46, male
    Details: Job, kids, married, mortgage, etc. I can schedule one hour in the pool about 3-4 times a week.
    Main stroke: Freestyle (almost exclusively so)
    History: Swam competitively in high school, 1985-1989 (back when we used the S-shaped pull!). Fastest times 100y free :56.1, 4x100y split :55.1 (my final race!)
    No lap swimming between March, 1989 and September, 2017
    Current condition (as of this post): Can complete 2,500y workouts in under an hour with no issues. Can swim an actual mile (1760 yards, rounded up to 1800 yards) without stopping.

    Short-term goals: 3,000y workout in 1 hour. Refine mechanics. 50y free in :30, 100y in 1:05, 1800y in under 30:00.
    Medium-term goals: 50y free in :27, break 1:00 in 100y free. Compete in a swim meet. Complete a triathlon.
    Long-term goals: Match fastest time as a high-school swimmer.
    Peak achievements: Beat my fastest high-school time. Complete an Ironman 70.3.


    I know these are kind of basic/uncomplicated workouts, but they are easy to remember and fit into a specific set of time constraints. Hopefully this thread is useful for fellow swimmers that fall into a similar category as mine!

    Worth noting: All of these workouts have been done wearing regular-guy swim trunks. I've just purchased a pair of jammers and a swim cap so I'm interested to see how that impacts my interval times.
    Last edited by ecvorst; December 10th, 2017 at 12:47 PM.

  2. #2
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    Re: Intermediate One-Hour Workouts: the 40-something edition

    One-hour 2,500 yard pyramid

    100y on 3:00
    200y on 5:00
    300y on 7:00
    400y on 9:00
    500y on 11:00
    400y on 9:00
    300y on 7:00
    200y on 5:00
    100y on 3:00

    Total Time: 59 minutes
    Total Distance: 2,500 yards

  3. #3
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    Re: Intermediate One-Hour Workouts: the 40-something edition

    Short-course Indoor Triathlon Set

    100y on 3:00
    7x300 on 7:00
    100y on 3:00

    Total Time: 55 minutes
    Total Distance: 2,300 yards

  4. #4
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    Re: Intermediate One-Hour Workouts: the 40-something edition

    Medium Distance Set

    3x100 on 3:00
    2x1000 on 20:00
    1x300 on 7:00

    Total Time: 56 minutes
    Total Distance: 2,600 yards

  5. #5
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    Re: Intermediate One-Hour Workouts: the 40-something edition

    100 Intervals, Medium Distances, and Sprints

    Main:
    6x100 on 2:30
    1 minute rest
    1x500 on 10:00
    1 minute rest
    2x300 on 7:00
    1 minute rest

    Sprints:
    100y, 75% effort
    1 minute rest

    25y, 90% effort
    1 minute rest
    75y easy

    25y, 90% effort
    1 minute rest
    75y easy

    25y, 90% effort
    1 minute rest
    75y easy

    Total Time: 56 minutes
    Total Distance: 2,100 yards

  6. #6
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    Re: Intermediate One-Hour Workouts: the 40-something edition

    The Actual Mile (plus)

    2x50 on 1:30
    1x100 on 3:00

    1x1800 on 40:00

    1x100 on 3:00
    2x50 on 1:30

    Total Time: 52 minutes
    Total Distance: 2,200 yards

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