Hello everyone! I'm sure there is already a bunch of advice on here about this, but I figured some up-to-date, fresh information wouldn't hurt. First, a little background info.
I've only been back in the water for a little over a month. I took a 6-month hiatus to let a bad case of shoulder bursitis heal after almost two years of open water marathon swimming. I'm migrating back to the pool and "shorter" events now, and I badly want to compete in my first 400 IM in November. That gives me a little bit over four months to train. Currently, I only am able to swim twice weekly for about 45 minutes each. Hopefully, within six weeks or so, I'll be able to up that to 3-4 times weekly. However, I am supplementing that with two dry land (running/stationary bike) sessions per week, too.
Are there any training plans out there that you'd recommend for preparing for such a grueling event? It's no multi-mile open water marathon, but I'm still re-learning the other three strokes and I currently can only do about 50 yards of butterfly consecutively, let alone the full 100 followed by the remainder of the IM. I'm comfortable with the other three strokes, but definitely have tons of room to improve. I'm possibly looking for useful sets/drills that I can do in under an hour that will help me prepare. I used to compete in 200 IM events in high school, but that was a long time ago and I want to up the anti this time. Thanks so much for any advice and pointers! :bow:
In addition to Patrick's High-Volume thread, the Stroke and IM workout thread has some good drills and interesting sets. With only 2x/week at about 45 minutes you might just try mixing in 100 IMs and then when you feel comfortable with that 200 IMs in your normal workouts, where you might just do 100s or 200s free-style. You might also swim 400 IMs in practice with 1-arm fly for a couple of lengths, maybe kick w/ fins, until you can do the full 100.
Another strategy... and I think some of the sets in both of the workout threads mentioned do this from time to time... build your 100 fly (or 400 IM), a segment at a time: 4 x 25 fly, decreasing the rests until you can do it as 2 x 50 fly, for example. Or maybe 10 x 25 fly on :30-:45 at your 100 pace.
I just learned fly at the end of December and entered/successfully completed my first 400 IM (SCY) at the beginning of March... not saying it was pretty, or fast, but you will have plenty of time to increase your fly endurance before November, especially if you've done fly in a previous swimming career. The mechanics will be there... I had to reinvent myself to find the mechanics. My personal strategy was just to survive the fly--maximize under waters, glide, relax, breathe every stroke and finish with enough energy to follow with strong back, legal ***, and strong free legs. You'll be kicking my butt before you know it!
In addition to Patrick's High-Volume thread, the Stroke and IM workout thread has some good drills and interesting sets. With only 2x/week at about 45 minutes you might just try mixing in 100 IMs and then when you feel comfortable with that 200 IMs in your normal workouts, where you might just do 100s or 200s free-style. You might also swim 400 IMs in practice with 1-arm fly for a couple of lengths, maybe kick w/ fins, until you can do the full 100.
Another strategy... and I think some of the sets in both of the workout threads mentioned do this from time to time... build your 100 fly (or 400 IM), a segment at a time: 4 x 25 fly, decreasing the rests until you can do it as 2 x 50 fly, for example. Or maybe 10 x 25 fly on :30-:45 at your 100 pace.
I just learned fly at the end of December and entered/successfully completed my first 400 IM (SCY) at the beginning of March... not saying it was pretty, or fast, but you will have plenty of time to increase your fly endurance before November, especially if you've done fly in a previous swimming career. The mechanics will be there... I had to reinvent myself to find the mechanics. My personal strategy was just to survive the fly--maximize under waters, glide, relax, breathe every stroke and finish with enough energy to follow with strong back, legal ***, and strong free legs. You'll be kicking my butt before you know it!
