My apologies up front for asking a question that has been asked on various different threads over the past couple of years I have been in USMS. I don't remember the responses, however, and can't seem to find the answers in my searches.
Here's the deal: I started as a breaststroker and only competed in the three breaststroke events as a newbie. Seven months later, however, I competed in a pentathlon and found I really enjoyed racing the stroke sprints and 100 IM. Last year, I ended up winning my age group and felt even more encouraged to continue working on my other strokes.
Recently, I attempted an easy 400 IM in workout to see if I could swim a 100 fly without pausing at the walls. I came in at 7:24 :cane:, but it wasn't the worst in my age group in the rankings! :D
Today, after my usual three day post-meet bout of insomnia, I thought, what the heck, I'll try it again. (Yes, I AM crazy!) Again, I took the fly out very easy with the intent of surviving without rescue. My time ended up 7:16, now placing me 56 out of 71 in my age group; still low, but improved. :wiggle: So, now, I'm thinking of giving it some real effort and see where I can go with this...
50 breaststroke is my best event, followed by 100 breaststroke. After that is 50 free and 100 IM. Don't even ask where my 200 breaststroke rates... :bitching: But, my 400 IM, with some effort, will have it beat soon enough.
As a six day per week swimmer on pace to beat my goal of 400 miles for the year, how would you recommend I plan my swim week out to train 400 IM without losing breaststroke speed? I average 3,000 yards per workout and currently dedicate Mondays and Fridays to Allen's breaststroke sets or Ande's sprint IM sets that he wrote up for me. Saturday is my recovery day. September thru May, I train in a challenging coached adult program and swim 3,500 - 3,800yards; a mix of speed, endurance, etc.
Any advice or suggestions would be most appreciated! (Oh, and, by the way, I am working up to swimming 400m IM and 200yd fly, too.) :afraid:I hope to swim 400IM at Dixie Zone Championships, in August, and see where it goes from there. :worms:
So much good advice, you don't need anymore, but here goes anyway...
If memory serves (big if), you reported earlier on this forum that your best 100IMscy was about 1:30. That was a while back, before you started emphasizing anything other than breaststroke, so I'll assume you can do it quicker. At the least you can post 1:30s easier now.
IM NQTs for W50-55 are (lcm) 3:20 and 7:10, and (scy) 1:18, 2:49 and 6:06. Those are good target times for you, all eventually doable. Where do you start?
I would train 200s and 300s quite a bit, in order to lay the foundation for clean 400s. They also make 100s feel like a walk in the park. Consider doing sets that alternate between straight 200s and 300s, and daisied 100s (swim right through, no rest). Everyone expects daisies to be easier than straight IM sets, but that's not always the case. Returning to fly after doing the other strokes can be a challenge. Also, try daisied 200s (2x200, no rest) as you build to the 400. For fun, try doing the stroke medley backwards (fly last). All these variations acclimate your body (and mind) to the unavoidable shock that is distance IM.
Now, which NQTs do you go after first? Since you can do a 100IMscy in 1:30, try to daisy two together for 3:00. Peel away a few seconds, and you approach the 200scy NQT. Work on holding the same pace through a straight 200. Daisy four 1:30s together and you have the equivalent of the 400scy time. Try to hold that time across a straight 400. As you become more aggressive at one distance (say 200), try to apply that attitude to the next higher distance.
Your August meet appears to be lcm. Perfect target for a 200IMlcm NQT, which is 200 seconds. Think of it as an average of four 50 second lengths. Some lengths (fly and free), you'll come way under 50. Backstroke may cost you a few seconds. You should hold 50 in the breaststroke, your strength. Remember, the breaststroke length is where many IMers go to die, and that's not going to happen to you. That's where you might reel some folks in.
Whenever possible, practice IM long-course. Think of it as the 'norm,' and short-course as 'assisted swimming.' Long-course plays a lot of unnecessary head trips on swimmers, especially IMers. The more you embrace and seek out lcm, the quicker you will reach IM NQTs in all formats.
Good luck, and thanks for listening!
:wave: Hi Woofus! Thanks for your good luck wishes! Thanks for listening? Thank you. You know I have always listened to and valued your advice. Hey, I still work on scoopin' those puppies, ya know. ;) Just this morning, I swam a timed mile for my warm-up and worked on PPS. :D
I was hoping you would pop in on this thread, being that you have been on a 400 IM mission for 2011/2012 (and, I will assume 2013...). It looks like I will be joining you on the same quest. Now that I know I can swim 200 fly, it builds my confidence that I can do this.
Regarding my 100 IM, my PB is 1:25.12. So, I have dropped almost 5 seconds since then...
As for training LCM, opportunities are bleak in this part of Georgia. Steve Lundquist Aquatic Center will convert to LCM only twice this year; two weeks in July leading up to a couple of meets. Otherwise it is always SCY. You bet I will be living there during that time! After that, it would mean traveling 11/2 hours roundtrip to swim LCM. :bitching: So, I may have to settle for overdistance SCY IM's to compensate, when I am stuck in the tub here. At least it would work my turns! :D
Thanks for your training suggestions; great stuff! So, how is your 400 IM time coming along? Send me an e-mail if you would rather, but I would be curious to hear the news!
So much good advice, you don't need anymore, but here goes anyway...
If memory serves (big if), you reported earlier on this forum that your best 100IMscy was about 1:30. That was a while back, before you started emphasizing anything other than breaststroke, so I'll assume you can do it quicker. At the least you can post 1:30s easier now.
IM NQTs for W50-55 are (lcm) 3:20 and 7:10, and (scy) 1:18, 2:49 and 6:06. Those are good target times for you, all eventually doable. Where do you start?
I would train 200s and 300s quite a bit, in order to lay the foundation for clean 400s. They also make 100s feel like a walk in the park. Consider doing sets that alternate between straight 200s and 300s, and daisied 100s (swim right through, no rest). Everyone expects daisies to be easier than straight IM sets, but that's not always the case. Returning to fly after doing the other strokes can be a challenge. Also, try daisied 200s (2x200, no rest) as you build to the 400. For fun, try doing the stroke medley backwards (fly last). All these variations acclimate your body (and mind) to the unavoidable shock that is distance IM.
Now, which NQTs do you go after first? Since you can do a 100IMscy in 1:30, try to daisy two together for 3:00. Peel away a few seconds, and you approach the 200scy NQT. Work on holding the same pace through a straight 200. Daisy four 1:30s together and you have the equivalent of the 400scy time. Try to hold that time across a straight 400. As you become more aggressive at one distance (say 200), try to apply that attitude to the next higher distance.
Your August meet appears to be lcm. Perfect target for a 200IMlcm NQT, which is 200 seconds. Think of it as an average of four 50 second lengths. Some lengths (fly and free), you'll come way under 50. Backstroke may cost you a few seconds. You should hold 50 in the breaststroke, your strength. Remember, the breaststroke length is where many IMers go to die, and that's not going to happen to you. That's where you might reel some folks in.
Whenever possible, practice IM long-course. Think of it as the 'norm,' and short-course as 'assisted swimming.' Long-course plays a lot of unnecessary head trips on swimmers, especially IMers. The more you embrace and seek out lcm, the quicker you will reach IM NQTs in all formats.
Good luck, and thanks for listening!
:wave: Hi Woofus! Thanks for your good luck wishes! Thanks for listening? Thank you. You know I have always listened to and valued your advice. Hey, I still work on scoopin' those puppies, ya know. ;) Just this morning, I swam a timed mile for my warm-up and worked on PPS. :D
I was hoping you would pop in on this thread, being that you have been on a 400 IM mission for 2011/2012 (and, I will assume 2013...). It looks like I will be joining you on the same quest. Now that I know I can swim 200 fly, it builds my confidence that I can do this.
Regarding my 100 IM, my PB is 1:25.12. So, I have dropped almost 5 seconds since then...
As for training LCM, opportunities are bleak in this part of Georgia. Steve Lundquist Aquatic Center will convert to LCM only twice this year; two weeks in July leading up to a couple of meets. Otherwise it is always SCY. You bet I will be living there during that time! After that, it would mean traveling 11/2 hours roundtrip to swim LCM. :bitching: So, I may have to settle for overdistance SCY IM's to compensate, when I am stuck in the tub here. At least it would work my turns! :D
Thanks for your training suggestions; great stuff! So, how is your 400 IM time coming along? Send me an e-mail if you would rather, but I would be curious to hear the news!
