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
This was a high intensity workout - also had considerable yardage.
700 easy
4 X 100 as follows: 25 kick, 25 swim, 25 drill, 25 swim
freestyle pyramid: 100, 2 X 75, 3 X 50, 4 X 25 - each of these is swum with maximum effort with a rest interval equal to the time of your swim. What's interesting is that the 25s were the worst because I was tires and the rest intervals were shorter.
50 easy
IM or stroke pyramid: 100, 1 X 75, 2 X 50, 5 X 25 - same as above, except that the last 25 was easy.
6 X 100 pull with 15 seconds rest interval.
12 X 50 of various things (things we took turns making up).
250 easy
total: 3500 yards
This was a high intensity workout - also had considerable yardage.
700 easy
4 X 100 as follows: 25 kick, 25 swim, 25 drill, 25 swim
freestyle pyramid: 100, 2 X 75, 3 X 50, 4 X 25 - each of these is swum with maximum effort with a rest interval equal to the time of your swim. What's interesting is that the 25s were the worst because I was tires and the rest intervals were shorter.
50 easy
IM or stroke pyramid: 100, 1 X 75, 2 X 50, 5 X 25 - same as above, except that the last 25 was easy.
6 X 100 pull with 15 seconds rest interval.
12 X 50 of various things (things we took turns making up).
250 easy
total: 3500 yards
