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.
When I was coaching USF, I gave all my workout groups one set of 8x 25 fly on the 30,40, 45 depending on ability. They were to do it without fins, without one-arm fly and no freestyle. All swimmers were able to do this...because I expected it and had confidence they could do it. After 3 weeks of doing these 8x25 fly sets 3x week, I gave a workout of 3x200 fly not on any interval. They rested until I told them to go again. Again, no fins, free or one-arm. They were told they could stop at the end of the pool and do 25's, but no one could stop in the middle. The first 200 I saw about six people stop at the end of the pool, but after looking and seeing everyone else swimming, they kept going after that. All swimmers completed 3x200 fly, even the 70 and over. There was no butter struggle or anyone not getting their arms over the water. One of the reasons they were able to do this is because they did the stroke with 2 kicks in front, not one in front and one at the end of the stroke. Some of the swimmers were so elated they could do this, they entered the 200 fly at the next meet. USF would have heats of swimmers in the 200 fly. Mind over matter.
When I was coaching USF, I gave all my workout groups one set of 8x 25 fly on the 30,40, 45 depending on ability. They were to do it without fins, without one-arm fly and no freestyle. All swimmers were able to do this...because I expected it and had confidence they could do it. After 3 weeks of doing these 8x25 fly sets 3x week, I gave a workout of 3x200 fly not on any interval. They rested until I told them to go again. Again, no fins, free or one-arm. They were told they could stop at the end of the pool and do 25's, but no one could stop in the middle. The first 200 I saw about six people stop at the end of the pool, but after looking and seeing everyone else swimming, they kept going after that. All swimmers completed 3x200 fly, even the 70 and over. There was no butter struggle or anyone not getting their arms over the water. One of the reasons they were able to do this is because they did the stroke with 2 kicks in front, not one in front and one at the end of the stroke. Some of the swimmers were so elated they could do this, they entered the 200 fly at the next meet. USF would have heats of swimmers in the 200 fly. Mind over matter.
