This is most likely a topic for training but I need some general advice also. I will be 60 at the nationals and swim both BF and FS. I go a 27.66 in the 50 BF, and a 25.29 in the 50 FS. For the 100's it is a 1:03 in the BF and :56 in the FS. I lift 3x/wk and swim 4x/wk. For the most part I train alone. I find if I go much more than 2600 yds in a workout I am close to killing my shoulders. I also should note that even in practice when working on 50's if I go increments faster than 1:15 I can only do about 6 FS. If I am working on BF I need to do the increments at least around 1:30 and then I can only do around 4 of those. If I swim a 100 BF I am about done for the day! My times have been coming down every year but I think if I could get more out of practice I would see much more improvement. A normal workout for me is:
400 warm-up
4X 100 stoke on the 2:30
5 x 100 broken with 10 sec rest on 1st 25 and 1st 50 on 4min
8 x50 stroke on 1:30
400 kick
(3) 4x25 on 45sec
200 cool down
I have followed a lot of the threads and looked at workouts but am searching for something I can do without breaking down--another possibility is that i am just lazy--not sure how to fix that!
... I will be 60 at the nationals and swim both BF and FS. I go a 27.66 in the 50 BF, and a 25.29 in the 50 FS ... For the most part I train alone ... I have followed a lot of the threads and looked at workouts but am searching for something I can do without breaking down ...
So you are a sprinter! As far as I know, there's no shame in that ...
Fortress is the new USMS "High Intensity" coach & should start posting soon, I think --> here.
Here is a recent announcement.
2012 Online Coaches Announced
Online Member and Coach Benefit
USMS is proud to announce its handpicked coaches who will be writing workouts in seven different specialties and posting them in the members-only area of the USMS Discussion Forums at usms.org. Your new swimmers, triathletes, distance swimmers, sprinters and even expectant mothers, will find workouts designed just for them.
These coaches will be writing in the following specialties:
Laura Schuster: Basic Training
Eric Mitchell: Stroke and IM
Mallory Mead: Open Water
Leslie Livingston: High Intensity
Patrick Brundage: High Volume
Sara McLarty: Triathlon Training
Danielle Newton: Expectant Mothers
You're a sprinter
Focus on 25 speed & your 50s will be much faster
Thats what Leslie Livingston: High Intensity does
Swim Faster Faster Tip 335 Build a Fortress of Speed & Strength
I trained that way between Dec 2007 to Dec 2008
When you follow my blog you'll see how I trained
Also you have shoulder trouble
In you sample workout you wrote:
400 kick which gave me the impression of plodding along kicking slow
You MUST focus on SPEED
Which means FAST kicking over short distances with plenty of rest
IMPROVE your SDK With
Help! My SDK is Horrible
Hey, thanks! Found your workouts and will be doing some "cutting and pasting". My SDK can use improvement--any big meet I have been in almost invariably the best kicker wins!
Agree with Jazz that this is a great set, and one I do frequently. However, it is geared more to 50s, than 100s. Jazz has a love affair with the 50 free. You'd needs some sets at > 25 yards (50s, 75s and/or 100s, some broken) for sprint conditioning for 100s. Conversely, it would be useful to incorporate some burst sprints of 12.5-15 meters to work on breakouts and above race pace speed.
This could be a technique problem or a strength problem more than a distance problem. Are you doing rotator cuff exercises? Does over head press or bench press bother your shoulders? Have you been video taped or had someone knowledgeable review your stroke recently? Do you have good posture out of the pool?
It is a good idea to try to correct any problems that might would limit your training.
Good point. And ballistic sprinting can be hard on the shoulders. Are you doing a workout like the one in your original post every day? You might want to incorporate some recovery workouts. And consider incorporating fins and kicking to your workouts.
Also, FWIW, I almost only swim fly with fins largely to avoid shoulder issues. Though fins are great for speed work and dolphin kicking.
Regarding shoulder problems, do you sleep on your side? If so, your shoulder(s) are getting significant weight and therefore stress on them for 6 - 8 hours per night 365 days a year!
I used to have shoulder problems, I am convinced, due to sleeping on my shoulder. I read a piece in Swim Magazine 10 years or so ago written by a physical therapist/swimmer (bronze medalist - Montreal 400 free) who mentioned the sleeping on shoulder issue.
Have trained myself to sleep on my back or stomach and have done so for two years and have not had any shoulder problems. If I must sleep on my side, I hold myself at a 45 degree angle so the shoulder does not get my full weight.
This may not be your problem, but it is worth considering.
