I am a 50+ (actually 60+) female, and I thought it might be interesting for some older folks to post some workouts. This is one I did today.
400 easy
8 X 50 IM order - 15 seconds rest. Odds are building, and evens are 25 max plus 25 easy.
5 X 300 - (100 IM + 100 free + 100 stroke - 15 seconds rest between each 100), 30 seconds rest between each 300. Descend times for each 300.
250 cool down
total: 2,550 yards.
Descending the times for the 300 yard sets made this workout challenging and interesting.
Parents
Former Member
500 easy
8 X 100 on 2 minutes
8 X 50 on 1 minute
8 X 25 on 30 seconds
These were done as a single set. The coach wanted us (those in the slow or old lanes) to do the 100s on 1:55, but said 2 minutes were acceptable. I am not much of a freestyle swimmer and found that before long (especially in the 25s) my rest consisted of doing a slow open turn. The coach said that this was what he had in mind. So, you should adjust the interval times with this in mind. :-)
400 easy
2300 yards
500 easy
8 X 100 on 2 minutes
8 X 50 on 1 minute
8 X 25 on 30 seconds
These were done as a single set. The coach wanted us (those in the slow or old lanes) to do the 100s on 1:55, but said 2 minutes were acceptable. I am not much of a freestyle swimmer and found that before long (especially in the 25s) my rest consisted of doing a slow open turn. The coach said that this was what he had in mind. So, you should adjust the interval times with this in mind. :-)
400 easy
2300 yards
