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:
I know you said you kicked but I LOVE kicking. I think it's huge for sprinters. Do some longer kick stuff 200s and 300s and shorter kick stuff. Basically take a set you like and make it kick. When gearing up for LCM I typically do entire workouts kick. So I'll go something like:
5 x 200 kick; odds fly/evens free on an interval that gives me :20-:30 rest
8 x 100 kick on an interval that gives me :10-:15 rest
8 x 50 kick on 2:30 - really kick all out hard!
I use long fins, Zoomers, bare feet, and shoes ... I want to get a band and start kicking with that, too.
If your legs are fried grab a pull buoy. Focus on your free or *** pull. One thing I used to do when I tried to swim br was take paddles and flip them over so the non-rubberband side is in the water and not secured. Try to swim br with the paddles flipped. If you ever stop putting pressure on the water the paddles will fly out.
When I'm doing recovery or easy stuff (especially when I swim solo) I use LOTS of toys. I'll put on paddles and long fins and try to hold a fast pace (but not one that is totally taxing) for 3 x 200 or even 2 x 400. I also LOVE doing backstroke with fins.
My events are 50/100 free and right now just the 50 fly ...
I know you said you kicked but I LOVE kicking. I think it's huge for sprinters. Do some longer kick stuff 200s and 300s and shorter kick stuff. Basically take a set you like and make it kick. When gearing up for LCM I typically do entire workouts kick. So I'll go something like:
5 x 200 kick; odds fly/evens free on an interval that gives me :20-:30 rest
8 x 100 kick on an interval that gives me :10-:15 rest
8 x 50 kick on 2:30 - really kick all out hard!
I use long fins, Zoomers, bare feet, and shoes ... I want to get a band and start kicking with that, too.
If your legs are fried grab a pull buoy. Focus on your free or *** pull. One thing I used to do when I tried to swim br was take paddles and flip them over so the non-rubberband side is in the water and not secured. Try to swim br with the paddles flipped. If you ever stop putting pressure on the water the paddles will fly out.
When I'm doing recovery or easy stuff (especially when I swim solo) I use LOTS of toys. I'll put on paddles and long fins and try to hold a fast pace (but not one that is totally taxing) for 3 x 200 or even 2 x 400. I also LOVE doing backstroke with fins.
My events are 50/100 free and right now just the 50 fly ...
