50+ workout

Jean: Your dedication is to be commended!!! Your ability to swim most days is great and an inspiration to us all, I am jealous. I had been doing very well going 2 or 3 days a week and averaging about 3500 yards each time. I have not been able to get to the pool in 12 days as I have had to work twelve 13 hour days in a row. Today I was off and had chores to do. Maybe tomorrow. My typical workout is a follows: Warm up: 300/50/250/50/200/50/150/50/100/50 45 seconds rest 5X100s 50 pull 50 kick Not timed 10X100 IM Goal to do in 1:30 plus 45 to 60 second rest 10X75 30 Second rest strokes varied Or 10X50 15 seconds rest Last couple to be warm down. I am 47 A couple of your workouts looked intersting and I am going to try them shortly. Comments welcome about my usual workout Emmett Thanks for your butterly suggestions as I am trying to work my way up to a 100 fly. I am going to start adding ONE stroke until I get there. Have a great day Paul

Paul, the increase-your-fly-one-stroke-at-a-time method works. I started with two strokes of fly per 25 yards. My fly was just good enough to not cause the life guard to come to my rescue. Now I can do a 200 flywithout falling apart. So, go to it!!

The same here. A year ago when I was only working out about 2 or sometimes 3 times a day at abour 1,000 to 1,500 yards, I was not able to do fly more than 60 yards. Now working out about 2,400 to 3,100, 3 to 4 times a week,. I did 3 100's of straight butterfly in a workout of 27x 100 yard swims. Jean, I think you are doing great, you workout more yardage than me and are about 20 plus years than me, I don't know how you can do it. Its hard enought for me sometimes and I'm in my 40's moving toward 50.

When I was coaching USF, I gave all my workout groups one set of 8x 25 fly on the 30,40, 45 depending on ability. They were to do it without fins, without one-arm fly and no freestyle. All swimmers were able to do this...because I expected it and had confidence they could do it. After 3 weeks of doing these 8x25 fly sets 3x week, I gave a workout of 3x200 fly not on any interval. They rested until I told them to go again. Again, no fins, free or one-arm. They were told they could stop at the end of the pool and do 25's, but no one could stop in the middle. The first 200 I saw about six people stop at the end of the pool, but after looking and seeing everyone else swimming, they kept going after that. All swimmers completed 3x200 fly, even the 70 and over. There was no butter struggle or anyone not getting their arms over the water. 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. Some of the swimmers were so elated they could do this, they entered the 200 fly at the next meet. USF would have heats of swimmers in the 200 fly. Mind over matter.

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.

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

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

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.

>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.

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