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:
Just some food for thought, some people are trying the "short pullout" off the wall. There was a USMS article about it a few weeks back.
You come up sooner but with more momentum. So even though other people get further underwater, as they gently rise up, you are hauling away full speed and hopefully are able to maintain it! At the end of the race if your underwater is slower than your surface stroke then it may be fun for you to experiment with a short pullout with almost no glide, focusing on coming up full speed.
And getting DQ'd left and right for it!! Lots of officials unaware of the rule on this and lots of swimmers unable to execute it correctly!
If I'm reading your 6 day a week swim program correctly you don;t have a single workout committed entirely to recovery or much work in A1, A2, EN1....just a partial set on one or two days? Only in recovery do you find gains in your overall conditioning!
Just some food for thought, some people are trying the "short pullout" off the wall. There was a USMS article about it a few weeks back.
You come up sooner but with more momentum. So even though other people get further underwater, as they gently rise up, you are hauling away full speed and hopefully are able to maintain it! At the end of the race if your underwater is slower than your surface stroke then it may be fun for you to experiment with a short pullout with almost no glide, focusing on coming up full speed.
And getting DQ'd left and right for it!! Lots of officials unaware of the rule on this and lots of swimmers unable to execute it correctly!
If I'm reading your 6 day a week swim program correctly you don;t have a single workout committed entirely to recovery or much work in A1, A2, EN1....just a partial set on one or two days? Only in recovery do you find gains in your overall conditioning!
