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
I went down to the pool and found that it was long course - a nice surprise, though it is always kind of hard when you haven't done it in a while. I adapted my short course workout to this.
500 easy
18 X 50 - 15 seconds rest between each 50
#1,2: kick, swim
#3,4 drill, swim
#5,6 swim build
8 X 150 on 3:40
#5-8 descend time
200 easy
2800 meters
I did the first 12 of the 18 X 50 with fins, and then I took them off as it felt like they were rubbing a raw spot on my big toe. It turned out they were, so it's a good thing that I took them off.
My work-out today was:
4x200 warm up no time
4X50 on 1min
3x 100 on 1:15
6x25 on 30sec
3x100 on 1:15
4x50 on 1 min
Main set next
1x300 on 4 min
3x100 on 1:15 min
6x 50 on 50 sec
3x100 on 1:15
1x300 on 4min
6x100 kick on 2:00 and 1:45 min
2X50 on 45 sec
4x25 on 45 no breaths
1x100 cool down
I'm a male 59 years old
OK, after the holiday interruption we've finally got the Butterfly vs Butterstruggle article "Vive le Papillon!" posted on my web site. Loads of average Masters swimmers have used this method to effectively train for going loooong distances in fly - such that going 200 is a small potato.
Emmett, I looked at your article, and I bookmarked it, and I intend to try it after the Y Nationals. It looked fine - who knows - maybe another personal best sometime?? Thanks for posting it.
Hi Emmett,
Since I am one of your success stories, I have to let you know! At Y Nationals I had two personal bests in the butterfly - I improved my 100 time by 4 seconds and my 200 time by 6 seconds. Sometime next week I intend to try the butterly drills you have posted on your web site.
Thanks again!
Hi Jean Sterling, Read your message to Emmitt that you had exceeded some personal bests. Great going! I am still plugging along trying to build up stamina.
Gil
Today the pool was cooler than usual, so I decided to take advantage of the slightly refreshing water and do a good workout. The good news is that the pool was cool today; the bad news is that *they* turned the heat on. Sigh.
Here is the workout.
1. 500 easy
2. 3 X (6 X 50): BLD / 10 MAX / 25 MAX - R15" - 100 REL. BETWEEN SETS. - 1ST SET F / 2ND MS / 3RD CH.
3. 4 X 250 IM (25 FL + 50 BA + 75 BR + 100 F)
100 easy
12 X 50 IM (PER 3): DESC.1-3 (70-80%) - R15"
4. CD 200CH.
Total: 3500 meters (long course)
Well, I guess it's time to post another 50+ workout. This one comes compliments of the "Masters of the Universe" who swim at a fitness centre at University of Toronto. The title given this on their website was "Huge IM Workoout"
HUGE IM WORKOUT
Warm-Up:
500 free (300 swim/100 kick/100 pull)
300 back (100 swim/100 kick/100 pull)
200 ***(100 swim/100 kick)
100 fly(50 1-arm/50 full stroke)
Main Set:
4 x 100 free @ 15 sec rest
2 x 50 1-arm fly/fly @ 30 sec rest
3 x 100 free @ 10 sec rest
4 x 50 1 ***/1 back @ 20 sec rest
2 x 100 free @ 5 seconds rest
6 x 50 1 back/1 *** @ 20 sec rest
1 x 100 free @ 90% effort
Warm Down:
2x -- 200 free pull
200 free
100 finger drag free
100 free
work on distance per stroke
