50+ workout

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.

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

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.

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

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.

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.

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.

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.

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