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.
Former Member
Jean, Just read your workout and compared it to the fact that you said you could only do four lengths when you came back to swimming. Now, I am really thinking I can do that! Also, doing some dreaming. The Masters long course championships are at Rutgers U. in 2003. Maybe just Maybe?
Today I did a workout that had some IM stuff in it and some sprint stuff. Here it is.
500 easy warmup
12 X 50 IM order on 2:10
8 X 75 freestyle on 1:30
4 X 50 backstroke on 1:10
4 X 50 breaststroke on 1:10
8 X 25 freestyle on :30
200 easy cooldown
Total of 2500 yards (short course pool)
Today I did a workout that had some IM stuff and some descend the times stuff.
600 easy warmup
some sprints: 3 X (6 X 25) building, 10 max, 25 max. rest 15 sec. between each 25 and swim an easy 50 between each set of 6. 1st set of 6 was freestyle, 2nd and 3rd set were a stroke other than freestyle
some IM stuff: 4 X (25 fly + 50 back + 75 *** + 100 free) rest 30 sec between each 250.
100 easy
12 X 50 IM order (3 fly, 3 back etc.) descend times for each set of three.
300 easy cooldown
total: 3200 yards
I hadn't finished posting my workout when I inadvertantly posted it (hit the tab key by mistake I think). Anyway, I edited it to include the descend the times set and the cooldown. The descend the times set was a 12 X 50 IM order descend the times for each set of three.
As a person returning to swimming I have been participating in the February Fitness Challenge. My workout today included lengths(25meters) using free style, side stroke and backstroke with stops along the way. I am doing over 500 meters per session. Slow, but getting there!
Hi Jean, Thanks for continued encouragement. My GOAL is to swim a half mile free style. That is a long way off. The thread on here concerned with breathing( from the stomach) has helped.
Here is a workout that I did today.
1) 500 easy
2) 12 X 50 kick/swim on 1:15
3) 5 X 200 on 4:30 as follows:
150 free, 50 fly
100 free, 100 back
50 free, 150 ***
200 ***
200 individual medley
4) 8 X 100 as follows
#1-4 on 2:15 descend times
#5-8 on 2 minutes
5) 6 X 25 on 30 seconds - alternate fast and easy.
6) 200 easy cooldown
Set number 5 was "interesting" - I would have some rest time after the hard 25 but I was TIRED
