50+ workout

RE: 50+ workout

Former Member — Tue, 03 May 2005 14:27:29 GMT

I am 71 and love the 1000 meter a day work out. I am going to race only 50 & 100 fly and 50 & 100 crawl Monday 1000 meter workout. 300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards. 500 m swimming, today all crawl 4 x 25 on 30 3 x 50 on 1:30 2 x 75 on 2 min. 1 x100 holding form. 200 m very sloppy swim. Tuesday 1000 meter workout 200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest 1 x 200 Free 20 sec rest 2 x 100 Free 20 sec rest 3 x 50 Free 20s rest 250 Cooldown Wed 1000 meter workout 300m Warm up 100m Crawl, 50m Catch up crawl, 50m *** using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl. 20 x 25m on 30 seconds, first 5 fly, next 15 crawl 200m cool down loosen up. George

RE: 50+ workout

Former Member — Tue, 03 May 2005 13:51:39 GMT

Here is a workout that I hadn't done in a few years, so I was pleased when I was able to meet the intervals. 1000 easy warm-up 6 X 200 as follows: odds - freestyle on 4:15 evens - breaststroke on 4:45 4 X 50 stroke on 1:15 (breaststroke for me) 200 easy cool-down 2600 yds.

RE: 50+ workout

Former Member — Fri, 29 Apr 2005 13:23:00 GMT

Since I'm just starting to swim regularly again, I've listed two workouts, the first of which will be my first one (on Monday next week!), the second which represents the workout I will be doing after two months. First workout Warm up - 200 5 X 50 on 1:45 5 X 100 on 3:00 Warm down 100 Total yards: 1050 My workout after two months, three times per week: Warm up - 800 2 X 200 (no interval, rest 2 minutes) 4 X 100 IM (no interval, rest 1 minute between them) 10 X 50 sprints on the 1:00 (ugh!!) warm down 200 Total yards: 2000 I swim at lunch so I can't have very long workouts. I'm thinking that last workout might be pushing the 1 hour barrier.

RE: 50+ workout

Former Member — Sun, 13 Mar 2005 12:03:22 GMT

Well folks, I am only 52 but in our workouts we have 5 people that are older than 60 in fact 2 of them are pushing 70 within the next couple of years. The workouts I post in the section of Why Swim, If You Can Fly!? Are easily adapted for the amount of time you may have to train as well as your ability. So even though the workout is written for an average 90 to 100 minutes you can chop off 5 minutes from warm up, a sprint set from the 2 or 3 recommended, 1 or 2 loops from the aerobic set and 1 or 2 loops from the kick set and all of a sudden you have yourself 60, 45 or 75 minutes of well balanced training. In fact our 9 am workout is only from 9 to 10 because it is made of a group of people that swim really well but are not very keen on racing but are keen on being fit and they love to dance in the water... Unlike conventional workouts that send you off on a fixed send-off, i.e. 10 x 100 on 1:45 for instance, we swim during a predetermined amount of time with fixed resting intervals, so the person that swims repeat 100's holding a 1:10 pace can work out in the same lane with the person that holds 2:13 pace they both only need to respect the fixed resting interval: 30' x 100 w/30" to 40". If the resting interval is going to be 3 to 4 minutes between swims, in the event of the VO2 max sets or the Lactate Tolerance sets then often time we will start together. We know today from research that in aerobic sports like ours, the resting interval is very important so long as you work for the duration of the set in order to optimize your training. If the resting interval seems to be too short, I am going to tell you that you are going too hard and you ought to shift into a gear that allows you to rest while you swim so the resting interval will be adequate. Since the sets normally last from 20 to 25 to 40 to 60 minutes the fast swimmers and the slow swimmers will swim the same amount of time only some will do more repetitions. On the days that we do "miles" who cares if you do 1 or 2 or 2 1/2 until time is up, the important thing is that you swam during 40 to 60 minutes at the aerobic speed prescribed; and if you swim 25' x 100's with 30" rest who cares if you do 15 leaving on 1:40 holding 1:10 or you do 10 swims leaving on 2:30 holding 2' Come and visit the workout section some time, if you have trouble understanding, I will be happy to take you by the hand, in fact, I will come out to your team and help everyone out.

RE: 50+ workout

Former Member — Sun, 06 Mar 2005 17:54:42 GMT

Originally posted by ttx76504 I have gotten back into swimming after a long absence. I have read the different workouts, but i am confused. I just do not understand some of the directions. I have never had formal workouts. Whenever a workout is posted such as 4-50 at :50, I just do not understand what is being said. Can someone explain this to me? Thanks That would mean that you would swim 50 yards four times and that each 50 plus rest would take 50 seconds. So, you would start "at the top" on the pace clock and swim 50 yards. Let's say you swim the 50 yards in 40 seconds. You would then get ten seconds rest before you swim the next 50. You need a pace clock to do this. This is what is known as interval training.

RE: 50+ workout

Former Member — Sun, 06 Mar 2005 15:16:46 GMT

I have gotten back into swimming after a long absence. I have read the different workouts, but i am confused. I just do not understand some of the directions. I have never had formal workouts. Whenever a workout is posted such as 4-50 at :50, I just do not understand what is being said. Can someone explain this to me? Also, I want to start traing fro sprints in the 50 free. Does someone have a good workout for that. I am also trying to improve my stamina and endurance. I can olny do an occassional 100 without stopping to catch my breath. Thanks

RE: 50+ workout

Former Member — Sat, 19 Feb 2005 12:28:14 GMT

500 easy 4 X 150 free on 3 min. 6 X (25 fly + 100 backstroke) on 3 min. 3 X 200 IM on 4:30 4 X 50 free on 1 min. 200 easy 2850 yds.

RE: 50+ workout

Former Member — Thu, 17 Feb 2005 14:05:34 GMT

Set from today's workout. 6 X 200 free as follows: odds: broken - 25, 25, 50, 50, 25, 25 - 25s on 30 sec. and 50s on 1 minute evens: moderately paced freestyle

RE: 50+ workout

Former Member — Thu, 17 Feb 2005 14:02:58 GMT

Yesterday I did a workout with timed intervals. I have been doing intervals with specified rests - like 10 X 50 with 15 sec. rest interval. However, I decided that I need to get back to doing more timed sets. Here is what I did yesterday. 500 easy 8 X 50 freestyle on 1 min. 10 X (25 back + 25 *** + 50 free) on 2:10. 4 X 50 fly on !:15. 200 easy 2300 yds.

RE: 50+ workout

Former Member — Thu, 21 Oct 2004 14:05:32 GMT

I swim in a coached workout three mornings a week. This is good as I end up doing sets that I wouldn't even consider doing when I work out on my own. I abhor kicking. Even easy kicking is hard for me. On Tuesday morning we did 500 kicking with fins. We started off easy (but even easy is hard for me), then she (the coach) would yell "HARD!!" and we would kick as hard as we could, then she would call "Easy" and we could ease off, then "HARD!" and so forth. I would never think of doing 500 kick with maybe half of it "HARD!" This morning we did 9 X 50 FAST, and the coach kept track of our times. It was hard but very gratifying as I showed marked improvement over what I did last March. But again, I wouldn't have done it on my own.

RE: 50+ workout

Former Member — Thu, 01 Jul 2004 07:53:36 GMT

500 easy 36 X 50 as follows with 15 sec. rest: 10 X 50 fly 2 X 50 free fast 10 X 50 back 2 X 50 free fast 10 X 50 *** 2 X 50 free fast 200 easy 2500 meters PS: Hi Lydia

RE: 50+ workout

Former Member — Tue, 11 May 2004 13:37:23 GMT

Done in a long course pool. 500 easy 5 X 100 as follow: first three were 50 at 80% plus 50 fast; #4,5 were descend. 500 broken - done as all out sprints with rest between as follows: 25, 25, 50 25, 75 100 25, 25, 25, 25, 50, 50 500 easy 2500 meters

RE: 50+ workout

Former Member — Mon, 03 May 2004 12:31:11 GMT

My pool was recently turned around to long course. Today the water temperature was reasonable (thanks to some rain), so I decided to do an old workout that I had in my baggie. It was a short course workout and featured a fair amount of fly, but hey!! -the water was cool. So I decided to give it a go. 1. 600 meters easy 2. 10 X 100 freestyle with 15 sec. rest 3. 2 X (4 X 100) - 30 sec. rest 25 fly + 75 free 50 fly + 50 free 75 fly + 25 free 100 fly 4. 300 easy 2700 meters set #3 was supposed to be 3 X (4 X 100), but there is a HUGE difference between short course and long course when doing fly. Gasp!! Maybe I'll do the whole thing when I am more used to long course?

RE: 50+ workout

Former Member — Fri, 24 Oct 2003 13:45:04 GMT

We have a new coach for our early morning workouts, and she seems to be more into sprinting and swimming hard. I think it will be good for me. This is what we did this morning. 400 easy 12 X 25 - odds are HARD kick, and evens are easy freestyle IM set - 1st is fly, 2nd free, 3rd back, 4th free, 5th *** done as follows: 3 X 50 descend times + 4 X 25 sprint HARD. 10-15 sec. rest between each 50 and 25. 12 X 50 free pull with breathing as follows: 3/3, 3/5, 3/7, 3/9 (then repeat this cycle). 200 easy total: 2750 yards

RE: 50+ workout

Former Member — Sat, 03 May 2003 13:27:24 GMT

The pool was recently switched around to long course. Here is the workout I did today. 500 easy 12 X 100 as follows (straight set - no rest extra rest between different stroke). This set gives you the opportunity to practice the turns you do in an IM. 4 X 100 fly/back on 2:40 4 X 100 back/*** on 2:35 4 X 100 ***/free on 2:30 200 easy Long course always seems, well, long at first, but after a while you get used to it and begin to like it.

RE: 50+ workout

Former Member — Sun, 27 Apr 2003 13:13:19 GMT

My Work out consist of the following. Monday swim free style. 200 laps in a meter pool.None stop. Freestyle. Tuesday gym . Sit ups 5 varites of chins. About 2 hours . These are done in strict style. One minutes rest in between sets. Tuesday a varity of differnt weight machine . Two hours one minute rest between sets. Wed. I do free weights . This work out is geared to help my swimming. Two hours. One minutes rest in between sets. Thur rest . Fri swim. 200 laps freestyle. sat. sun .rest. This traing is done with in 70% of my body weight.Some times 20% more thanbody weght. In N.Y. Iused to box. but since I am getting on in age well you know. But some of my best work outs used to be ,punching the speed bag and the big bag.one to one and half hours. Dom

RE: 50+ workout

Former Member — Sun, 13 Apr 2003 10:57:42 GMT

Originally posted by Courteous Swimmer Do you also lift weights? At your age, you should consider it. I just read an article in the March/April 2003 edition of SWIM Magazine regarding osteoporosis. Article noted that swimmers were at a "higher risk". I run in addition to my swimming. I prefer the running to weights. I also "do" some of the machines at the Y like the elliptical trainer and sometimes go to a spinning class.

RE: 50+ workout

Former Member — Sun, 13 Apr 2003 07:06:36 GMT

Do you also lift weights? At your age, you should consider it. I just read an article in the March/April 2003 edition of SWIM Magazine regarding osteoporosis. Article noted that swimmers were at a "higher risk". I'm a 32 year-old male who preferred weights/running/walking until I was 25. Then I got into swimming. I've noticed that ever since I got into swimming, and stopped lifting weights, my body fat percentage has been higher than ever. I attribute some of this to the fact that I'm getting older. But some if it has to do with the fact that weight lifting is an effective fat-burning tool. I just bought a pair of dumbbells. I've been lifting twice a week, performing a complete body circuit. I'm lifting to burn fat, and stay healthy. I'm not lifting bodybuilder style. I've already noticed a difference in my waist line, and overrall appearance. This time, I've learned my lesson. I'll never give up the weights, for as long as I live.

RE: 50+ workout

Former Member — Sat, 12 Apr 2003 14:14:49 GMT

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

RE: 50+ workout

Former Member — Wed, 02 Apr 2003 16:54:08 GMT

Wendesday's Wprlout Warm Up 200/50/150/50/100/50 45 seconds rest 5x100 50 pull 50 kick 30 seconds rest Main Set 10x25 Fly on 1 minute 6x100 IM goal 1:30 Actual 1:35 1 minute rest 2x200 Im goal to complete Warm Down 3x50 Free 15 seconds rest Total 2500 Have a great day Paul

RE: 50+ workout

Former Member — Mon, 31 Mar 2003 12:30:05 GMT

>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.

RE: 50+ workout

Former Member — Mon, 31 Mar 2003 11:03:26 GMT

quote: -------------------------------------------------------------------------------- Originally posted by Gail Roper 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. -------------------------------------------------------------------------------- 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.

RE: 50+ workout

Former Member — Sun, 30 Mar 2003 16:16:30 GMT

I finally got to swim today. Not impressive but I got in 2600 today. WarmUp 200/50/150/50/100/50 45 seconds rest Work out 10X100 50 pull 50 Kick 30 seconds rest 6x100 IM Goal 1:30 Acutual 1:35 60 seconds rest 8X50 alternate free back *** repeat 20 seconds rest I was not up to much fly after a 13 day lay off. Looking to swim Wednesday and Thursday this week and will do 10X25 fly set. Now the pressure is on since I have told everyone. Have a great day Paul

RE: 50+ workout

Former Member — Sun, 30 Mar 2003 12:44:25 GMT

500 easy 8 X 50 drill swim - 4 free, 4 choice - 20 sec. rest 4 X 125 with 20 sec. rest as follows: #1. 75 fast, 50 easy #2. 50 fast, 75 easy #3. 25 fast, 100 easy #4 125 fast. 50 easy 10 X 50 free - 25 top speed, 25 easy - 20 sec rest 6 X 75 kick 400 pull 200 easy Total: 3200 yards

RE: 50+ workout

Former Member — Sun, 30 Mar 2003 10:58:44 GMT

Originally posted by Gail Roper 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. Changing the timing of my kicks in fly as described above helped me enormously to be able to swim the 100 and 200 fly without falling apart.