Excited that Summer Nats are east coast.
Looking to qualify in 50 free. Right now I am swimming 27 low for 50 scy. I swam a 26.09 last year and a 29.9LCM about two years ago.
What sets really work and how many rest days between?
I swim 5 to 6 days a week about 50 min sessions. Sometimes I can swim a bit longer. Because of the time constraints, what are thoughts about warm downs?
When will cut sheets be posted?
I would also not forget about some distance work so as not to burn you out doing only sprints.
No. Forget distance training. But do recovery workouts where you focus on technique, breath control and some slow swimming.
Eaglesrest makes many good points. I would add though that I don't see the need for a 50 specialist to have "masses of lactate." You should be doing the bulk of your sprinting on max rest; true sprinting should not be done in a fatigued state. Focus on AFAP 15s, 25s and 50s of both freestyle and flutter kick. Race simulation is extremely important -- hope you can do off the block AFAP 50s regularly. I would add in one sprint conditioning type workout bc long course 50s do have more of an aerobic component than short course 50s. My HIT workouts are on the hard side for a masters 50 specialist, I think. I happen to be focusing on the 50 free this fall. Today, after warming up, I did the following speed work with a mix of kicking, SDK and swimming: 10 x 25 burst + cruise (AFAP to the 15 m mark) @ 1:00, 5 x (25 AFAP + 75 EZ) @ 3:00, 5 x (AFAP 50 + 150 EZ) @ 5:00, and some power work with my parachute.
I would also not forget about some distance work so as not to burn you out doing only sprints.
No. Forget distance training. But do recovery workouts where you focus on technique, breath control and some slow swimming.
Eaglesrest makes many good points. I would add though that I don't see the need for a 50 specialist to have "masses of lactate." You should be doing the bulk of your sprinting on max rest; true sprinting should not be done in a fatigued state. Focus on AFAP 15s, 25s and 50s of both freestyle and flutter kick. Race simulation is extremely important -- hope you can do off the block AFAP 50s regularly. I would add in one sprint conditioning type workout bc long course 50s do have more of an aerobic component than short course 50s. My HIT workouts are on the hard side for a masters 50 specialist, I think. I happen to be focusing on the 50 free this fall. Today, after warming up, I did the following speed work with a mix of kicking, SDK and swimming: 10 x 25 burst + cruise (AFAP to the 15 m mark) @ 1:00, 5 x (25 AFAP + 75 EZ) @ 3:00, 5 x (AFAP 50 + 150 EZ) @ 5:00, and some power work with my parachute.
