Hi everyone, this is my first post here. I'll make this short and sweet.
I know many of these threads have been made, and I have read many of them. I am training for a 200 yard test on June 1st (that leaves 77 days from now). I need to make at least 2:45 on the test, but like to get at least 2:30. I have never swam (for timed races) before until about a month and a half ago and I can now swim about a 200 yard (8x25 yard laps) while pushing myself very hard (i'm GASSED after that). I never timed myself for the full 200 yard swim but I swim a 50 yard in about 45-48 seconds (this is without going all out, but at a slightly above "comfortable" pace) so this translates to about 3:00 to 3:10 seconds for a 200 yard. My question is: what should I do to train to meet my goal?
I currently lift weights (full body workout, just started), and run about 20-25 minutes a day (without stopping) to increase cardio. I am unsure if I should focus more on building strength (by lifting weights), improve technique (i know i have poor form), or just swim?
Thank you for helping me meet my goal!
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Former Member
mcnair's advice above is good. Get a coach as stroke improvement will make you much faster than just getting fitter. I would cut the running and swim as much as possible up to 6 times a week. You might need to ramp up to this depending on your current fitness. Weights can be good but focus on things like pullups, seated row, and dips. Also stop lifting weights 2 weeks before your test to let your muscles fully heal.
The next time you are in the pool after warming up rest for about 5 minutes and do a 200 swim for time to see exactly how fast you are now. You should do this once a week to track your progress and just doing this it will help you get faster. You can also swim a broken 200y such as: 100y, 10s rest, 50y, 5s rest, 50y. Work towards trying to finishing this broken 200y in under 3m.
What kind of suit are you wearing? You don't need an expensive suit but a speedo style or skintight jammer style suit and a swim cap will help. If you are wearing a baggy jammer now just changing to a proper suit could cut a second a length from your time.
Good luck.
mcnair's advice above is good. Get a coach as stroke improvement will make you much faster than just getting fitter. I would cut the running and swim as much as possible up to 6 times a week. You might need to ramp up to this depending on your current fitness. Weights can be good but focus on things like pullups, seated row, and dips. Also stop lifting weights 2 weeks before your test to let your muscles fully heal.
The next time you are in the pool after warming up rest for about 5 minutes and do a 200 swim for time to see exactly how fast you are now. You should do this once a week to track your progress and just doing this it will help you get faster. You can also swim a broken 200y such as: 100y, 10s rest, 50y, 5s rest, 50y. Work towards trying to finishing this broken 200y in under 3m.
What kind of suit are you wearing? You don't need an expensive suit but a speedo style or skintight jammer style suit and a swim cap will help. If you are wearing a baggy jammer now just changing to a proper suit could cut a second a length from your time.
Good luck.
