Yes, I know there are workouts and blogs with plenty of set ideas, however, I don't know which ones would be best for my needs and situation. I have Mondays and Fridays nailed down: Ande and King Frog's sprint workouts have been great; no problem there. On Tuesdays and Thursdays, I train at another pool with my part-time coach who coaches a small group of adults. We do a 3500-3800 yard organized workout; the same one he gives his team of kids in the afternoon. It kicks my :censor: ; no problem there.
So, this is where I need help: On Wednesdays and Saturdays, I do a breastroke 25yd sprint ***/25yd recovery free set (8x50's) that Ande recommends I do each day, as well as the 600 yards (150 fast) of breaststroke kick he recommends I do each day (if I swim a total of 3000 yards). Combined with my 800-yard warm-up of free, IM's, and breaststroke drill, it totals 1800 yards. What I am looking for is 1000-1500 yards of sets that are non-sprint sets- but, non-junk yards, to round things out.
Any suggestions? I'm having the most difficult time trying to determine proper intervals, given my swimming level. Here are some sprint times to go by: My 25yd ***, fly, and back sprints from a push off all average :20-:21 and my free averages :17.
I am a breaststroker, however, I would like to improve my 50's in all strokes, in addition to 100 breaststroke. My weakness in all strokes is my kick. And, yes, I do weights 2-3 times each week, so I'm not looking to spend any more time in the weight room. Specifically, I would like some good recovery sets I could do that won't hurt my sprint times.
Thanks!
:chug:
Happy new year to you, too! I am planning on going to Auburn but have a big work deliverable on Mon following so there is a chance I'll have to bag it at the last minute. Keep your fingers crossed for me!
When you swim sets of 50s br or free, what kind of rest do you usually take? I think :10 per 50 is probably fine but if you generally go :15 start there and then over time if you find that it's getting too easy, take the rest intervals down. I should really take the br down to :55 but I need the extra rest there otherwise I wouldn't make it through the fly and back for the entire set. Running through the IM 5 times definitely gets me tired by the end. You know I'm more of a middle distance swimmer so I use it as a way to prep for the 200 and even 400 IM!
Good luck, Heidi; I hope you can make it to the meet!
I always need more rest for breaststroke than I do free; definitely 15 seconds. When I swam breaststroke in high school, it was the easiest stroke for me; I never needed as much rest as I needed for freestyle. And, my 100 yd breaststroke was 1:19.6. Now, my 100 is 1:30 and it makes me feel :cane: the way that stroke wears me out! If I do 4x50 breaststroke on 1:00, I'll start off at :45 or :46 (100 pace), but they will slip to :48 or :49 by the end. And, that's over at the Steve Lundquist Aquatic Center. At my 84 degree community pool, it gets worse! :afraid:
I'll give the 50's a try and see how I hold up...
Happy new year to you, too! I am planning on going to Auburn but have a big work deliverable on Mon following so there is a chance I'll have to bag it at the last minute. Keep your fingers crossed for me!
When you swim sets of 50s br or free, what kind of rest do you usually take? I think :10 per 50 is probably fine but if you generally go :15 start there and then over time if you find that it's getting too easy, take the rest intervals down. I should really take the br down to :55 but I need the extra rest there otherwise I wouldn't make it through the fly and back for the entire set. Running through the IM 5 times definitely gets me tired by the end. You know I'm more of a middle distance swimmer so I use it as a way to prep for the 200 and even 400 IM!
Good luck, Heidi; I hope you can make it to the meet!
I always need more rest for breaststroke than I do free; definitely 15 seconds. When I swam breaststroke in high school, it was the easiest stroke for me; I never needed as much rest as I needed for freestyle. And, my 100 yd breaststroke was 1:19.6. Now, my 100 is 1:30 and it makes me feel :cane: the way that stroke wears me out! If I do 4x50 breaststroke on 1:00, I'll start off at :45 or :46 (100 pace), but they will slip to :48 or :49 by the end. And, that's over at the Steve Lundquist Aquatic Center. At my 84 degree community pool, it gets worse! :afraid:
I'll give the 50's a try and see how I hold up...
