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!
So for the lifting exercixes I start with a stretching rountine and then go into a set of clean and jerks--squats--inclined bench press--sets of pull-ups--leg lifts--set of skull crushers & curls--lat pull downs--ab roll-ups & reverse incline situps--work on left rotator cuff with series of light weight doing forearm pullbacks ( I used to do my rotator work but found that it seemed to inflame my shoulder more than strengthen it)---bench presses--lat rotating pulldowns--stomach crunches--superman and pulldowns using bands. I have switched to this series in November and am starting to find better rotation in my left shoulder. I went 2800 yds using a modified Fort workout today and am experiencing no major discomfort except that my butt is dragging!
This suggests that fast 12.5s and 25s should be a staple of sprint training:
www.swimmingscience.net/.../forgotten-swimming-training-part-iii.html
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.
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
You might also benefit from racing in meets more, so that you can practice dealing with the adrenaline. That condition doesn't exist in practice.
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.
This comment concerns me and I would like to get a better understanding of your lifting routine, specifically what rotator cuff strengthen exercises you do and what other exercises that involve the shoulder joint. I suspect that you are doing the major movements such as bench, shoulder press, rows, etc but are not doing internal and external rotations, lateral rotations, Is/Ys/Ts and many other exercises that focus on strenthening the numerous smaller muscle groups in the shoulder and upper back area.
my senior year in college when I cut a couple tendons in my hand in the kitchen,
Could this be the reason jaadams1 only eats fast food (plastic utensils)?
I've been using Ruth Kazez's "50 swim workouts" for workouts and as a foundation for putting together my own workouts that range in distance from 2100 - 2600 yards / day.
ruthkazez.com/50swimworkouts.html
I found them handy for ideas - and even though she markets them for "easy to moderate", I found that adjusting the distance and or time intervals easily create a "moderate to hard" workout.
For longer distance intervals, I've used the "Training Plans for the Multisport Athlete" book (G. Bernhardt), but gear my workouts to max at 2600 yards/day.
ruthkazez.com/50swimworkouts.html
I found them handy for ideas - and even though she markets them for "easy to moderate"
Just looking at #1 it doesn't seem "easy to moderate" at all! The warmup set is 4x250 free with the first one at 1000 pace and descending by five seconds on each one from there. 1000 pace should not be easy. This is kind of a crazy warmup set in my opinion.
You might also benefit from racing in meets more, so that you can practice dealing with the adrenaline. That condition doesn't exist in practice.
As someone who has done most of their fastest 50s breastroke in 100 races, I'd agree with this advice but add that you should do meets that you don't mind experimenting in. Make yourself stroke out the swim as you might in training and accept that you might not swim your fastest. You might just find that you do. If you're not a natural sprinter, it can come down to trust. I know that I can bash out a decent enough 50 ***, but if I can really trust myself to hold a sensible stroke count I can go faster. Part of my issue is that I don't race that often, so don't take my own medicine!
