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!
Here are some REALLY creative ideas on training:
theswimmerscircle.com/.../
What were the creative ideas? I only heard 2 ideas that weren't that novel: work on technique and rest between fast practice swims to avoid fatigue.
And consider incorporating fins and kicking to your workouts.
A funny thing happened while trying to take care of my sore shoulders. I think my kick might have improved. A little. :D
S
A funny thing happened while trying to take care of my sore shoulders. I think my kick might have improved. A little. :D
S
I did the same thing my senior year in college when I cut a couple tendons in my hand in the kitchen, right at the start of the season too!! :bitching:
Anyway...I had a waterproof brace that I could put on which kept my hand immobile, and I did nothing but kicking w/ and w/o a board, and occasional 1-arm pulling. End of story, my kicking improved a lot, and when I was finally cleared to compete 1/2way through the season, my sprints improved a lot!
This is the best workout for sprinting:
8x25 @ 3:00
Here are some variations:
8x25 @ 3:00 fly with fins
8x25 @ 3:00 free
8x25 @ 3:00 2x IM order
Et cetera, invent your own, whatever.
I find if I go much more than 2600 yds in a workout I am close to killing my shoulders.
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.
Used your Tuesday workout yesterday and enjoyed it (kind of!). Had to modify my intervals on the 100 IM--I usually only swim BF & FS--backstoke is a country I never visit! I appreciate the advice and will attempt to follow your schedule of workouts--thanks
Have worked with a trainer for the dryland exercises and I sometimes swim w/ an orthopedic surgeon so I have had them work on my rotator cuff and exercises to reduce the pain--I do have issues with my clean and press and the pressure it puts on my shoulder when I put the weights down. I can only sleep on my side and know that this is bad for shoulder issues. One of the things I may not be doing is sufficient recovery days--need to think about this.
The reason short distances work is because they allow you to practice technique at high speed and build specific strength without accumulating fatigue.
I think this is one of my major shortcomings. If I build up to race speed I do okay. In a race though, the adrenaline takes over and my technique goes all to hell. I think I need to do more short distance high(er) intensity work to get used to preserving technique from the get-go.
S
That's wayyy too much energy system talk. The reason short distances work is because they allow you to practice technique at high speed and build specific strength without accumulating fatigue. It's very simple, but some people prefer to talk about energy systems because it makes them seem smarter than they are.
Jazz,
You're turning into the Andy Rooney of the swim forum.
I do agree with most of what you say, but the science has shown some counter-intuitive results: most notably that intense short anaerobic work improves the aerobic system more than just aerobic work. I think that is the result of a fair number of researchers, among them Tabata, my hero.
Rich
