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:
You are right; I do not have a recovery-only workout. So, Tall Paul, Master Set Maker :D, what recovery sets would you recommend for my level (see previous posts for times, etc.)? If there are some workouts from your thread you feel would be appropriate, will you point me to the post #'s and I'll check them out?
Thanks!
:chug:
No real "secret" to recovery...our focus is to make sure people keep their heart rates below 120 and move their body in a variety of ways at low speed that they rarely do during a normal workout. For example using a broad range of drills (we tend to take :30 rest on most things), "social" kicks, for our sprinters some "longer" hypoxic swims (400-600 range)...and one final thing, although we set aside Thursdays for this type of work I pull a swimmer from a regular workout pretty frequently who I feel is getting to broken down and have them either take the day off or change to a recovery day.
A good article on recovery...masters are quite a different "animal" then age group/college level swimmers that you can go more into the depth of this approach but even applying some of the basics can have a lot of impact:
www.swimmingcoach.org/.../JL10102002.asp
You are right; I do not have a recovery-only workout. So, Tall Paul, Master Set Maker :D, what recovery sets would you recommend for my level (see previous posts for times, etc.)? If there are some workouts from your thread you feel would be appropriate, will you point me to the post #'s and I'll check them out?
Thanks!
:chug:
No real "secret" to recovery...our focus is to make sure people keep their heart rates below 120 and move their body in a variety of ways at low speed that they rarely do during a normal workout. For example using a broad range of drills (we tend to take :30 rest on most things), "social" kicks, for our sprinters some "longer" hypoxic swims (400-600 range)...and one final thing, although we set aside Thursdays for this type of work I pull a swimmer from a regular workout pretty frequently who I feel is getting to broken down and have them either take the day off or change to a recovery day.
A good article on recovery...masters are quite a different "animal" then age group/college level swimmers that you can go more into the depth of this approach but even applying some of the basics can have a lot of impact:
www.swimmingcoach.org/.../JL10102002.asp
