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:
Elaine,
For your recovery day, just try doing your standard warmup first, and then go into something like 10 x 100 Free @ (interval that would give you :20-:30 rest). No need to push these. Just swim them relaxed with good technique. Work the walls and streamlines (everything from flags to the wall and out to the flags) and swim relaxed in the middle.
Well, James, I (partly) took your advice for my last swim of the year. After my usual warm-up, I swam:
20x100 on R:20-
100 br/ 100fr/ 100 kick/ 100br k/ 50br-50fr
5x100fr
100 br/ 100fr/ 100 kick/ 100br k/ 50br-50fr
5x100fr
(Focus: Quick turns, DPS, streamline, getting feet turned out on br. kick. Breaststroke was 8-9 strokes/25yd and free was 14-16 strokes.)
I left backstroke and fly out of the mix to give my shoulders a break and swam the 100's sloooow; 1:40's for the free and 1:43's on the breaststroke.
I ended the year with 42.61 miles for the month/ 382.46 miles for the year; waaay more than my original GTD goal of 275! When my surgeon said I would be able to swim again, I don't think he ever believed I would be able to log in THIS many miles with my shoulders... :bliss:
Anyway, this felt like a good recovery swim. Would it be considered "recovery" or "junk yardage"? I still don't really understand the difference...
Elaine,
For your recovery day, just try doing your standard warmup first, and then go into something like 10 x 100 Free @ (interval that would give you :20-:30 rest). No need to push these. Just swim them relaxed with good technique. Work the walls and streamlines (everything from flags to the wall and out to the flags) and swim relaxed in the middle.
Well, James, I (partly) took your advice for my last swim of the year. After my usual warm-up, I swam:
20x100 on R:20-
100 br/ 100fr/ 100 kick/ 100br k/ 50br-50fr
5x100fr
100 br/ 100fr/ 100 kick/ 100br k/ 50br-50fr
5x100fr
(Focus: Quick turns, DPS, streamline, getting feet turned out on br. kick. Breaststroke was 8-9 strokes/25yd and free was 14-16 strokes.)
I left backstroke and fly out of the mix to give my shoulders a break and swam the 100's sloooow; 1:40's for the free and 1:43's on the breaststroke.
I ended the year with 42.61 miles for the month/ 382.46 miles for the year; waaay more than my original GTD goal of 275! When my surgeon said I would be able to swim again, I don't think he ever believed I would be able to log in THIS many miles with my shoulders... :bliss:
Anyway, this felt like a good recovery swim. Would it be considered "recovery" or "junk yardage"? I still don't really understand the difference...
