I am new here, but a long time reader of this forum. This is my first post.
I belong to a group of swimmers in our 40s and 50s. All of us were competitive swimmers long long time ago. Now, some are focused on Running (marathoners), some became triathletes, some do weight training. One day we decided to experiment with our muscles. Basically, because the guy that does weight training challenged us and is kicking our butts and he only does endless sprints of 15mts and 20mts, mostly Fly, a total of less than 1500 meters a day, 3 times a week...but he can pull a 0:26:00 in 50fly and 50free. Also, the runner and triathlete can swim effortlessly 4000 meters every day, 5 days a week, but they are bad sprinters.
This little workout we are experimenting with is an eclectic approach adapted from Running (where one has to train at different paces) and Gym (workout different muscle group everyday). We are looking for a full workout that allow a nice recovery and top performance everyday.
RULES:
Warm up and cool down are 500mts each. Always.
Sets will be increased by about 10% every week.
Wednesdays will add 1x25 every week until reaching 20x25.
This program will last 10 weeks. See program here.
This was the starting point.
Monday (full body)::3000mts
500 Free, warm up
10 x 100 IM on 2:15
5 x 100 Free on 2:00
10 x 50 Free on 1:00
500 Free, cool down
Tuesday (upper body day)::2500mts
500 Free,warm up
10 x 100 Pull & Paddles on 1:50
5 x 100 Pull on 1:50
500 Free, cool down
Wednesday (ATP day, sprints)::1250mts
500 Free,warm up
10 x 25 Free, max speed 3min rest
500 Free, cool down
Drills
Thrusday (lower body day)::2200mts
500 Free,warm up
10 x 100 kick with fins on 2:00
200 kick breastroke
500 Free, cool down
Friday (long swim)::4000mts
500 Free,warm up
20 x 100 Free 5-10 sec rest
1 x 1000 tempo (moderate to moderately hard pace)
500 Free, cool down
Friday Variant (long swim)::4000mts
500 Free,warm up
10 x 100 Free on 1:45 with fins
10 x 100 Free on 1:55
2x{10 x 50} Free on 0:50
500 Free, cool down
We are complementing this workout with running, dryland exercises, etc. Also, we are considering trimming the warm up and cool down and include drills (brings a good feeling he he, and we must enjoy our workouts).
