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
>I'd be interested in a further explanation of this kicking sequence. Is it two kicks and then the arm pull? If that is the case, what is the key from sinking when the pull is being conducted without a kick?
>Right now anything over a 50 fly for me is pure torture.
It is for me too, but I completed my first 200 fly in 25 years last weekend. This will be a little long....
When I signed up for the meet I had planned on really working on my fly in order to ramp up to being able to swim this but things got crazy at work so I wasn't able to put in the training needed to do it. Most people with an IQ over 100 would have scratched, but I wanted to give it a shot anyway. I knew I wasn't going to be able to do it using orthodox technique. (Earlier in the meet I swam a 100 fly and the last 20 yards was classic strugglefly even though I took it out as easy as I could).
What I did was decided to stretch out my stroke length a bit. On the first length I really streamlined of the start so I got most of the first length for free. (Only took 2 strokes). On each stroke I did the stroke, and then 2 kicks and then glided until I stopped in the water. And then repeated the cycle. My second 25 took 4 strokes, and I maintained 4-6 strokes/length until the final 25. I swim 25 flys all the time so I swam a more orthodox fly to the finish. End result was a painless 200 fly and I met a "challenge" goal I had set for myself when I started the season. As a distance swimmer I am happy to report that I also negative split the race.
End result was a 3:15 200 yd fly. My 100 fly for the meet was a 1:16.xx, so maybe I didn't suck everything I could out of my body in this swim. But I met my challenge goal for the season. Next season I will reword my challenge goal to swim an "orthodox" 200 fly. (One step at a time for us old timers).
So in answer to your questions
>Is it two kicks and then the arm pull?
That is what I did when I was really stretching it out.
>what is the key from sinking when the pull is being conducted >without a kick?
I just kept my hips up while I was gliding until I stopped.
>I'd be interested in a further explanation of this kicking sequence. Is it two kicks and then the arm pull? If that is the case, what is the key from sinking when the pull is being conducted without a kick?
>Right now anything over a 50 fly for me is pure torture.
It is for me too, but I completed my first 200 fly in 25 years last weekend. This will be a little long....
When I signed up for the meet I had planned on really working on my fly in order to ramp up to being able to swim this but things got crazy at work so I wasn't able to put in the training needed to do it. Most people with an IQ over 100 would have scratched, but I wanted to give it a shot anyway. I knew I wasn't going to be able to do it using orthodox technique. (Earlier in the meet I swam a 100 fly and the last 20 yards was classic strugglefly even though I took it out as easy as I could).
What I did was decided to stretch out my stroke length a bit. On the first length I really streamlined of the start so I got most of the first length for free. (Only took 2 strokes). On each stroke I did the stroke, and then 2 kicks and then glided until I stopped in the water. And then repeated the cycle. My second 25 took 4 strokes, and I maintained 4-6 strokes/length until the final 25. I swim 25 flys all the time so I swam a more orthodox fly to the finish. End result was a painless 200 fly and I met a "challenge" goal I had set for myself when I started the season. As a distance swimmer I am happy to report that I also negative split the race.
End result was a 3:15 200 yd fly. My 100 fly for the meet was a 1:16.xx, so maybe I didn't suck everything I could out of my body in this swim. But I met my challenge goal for the season. Next season I will reword my challenge goal to swim an "orthodox" 200 fly. (One step at a time for us old timers).
So in answer to your questions
>Is it two kicks and then the arm pull?
That is what I did when I was really stretching it out.
>what is the key from sinking when the pull is being conducted >without a kick?
I just kept my hips up while I was gliding until I stopped.
