Question to Coaches - EnduranceHopefully I won't lose anyone here, this might get long winded as I try to "build" my question. I am 50 years old and have gotten back into competitive swimming after a 30+ year layoff. Initially my local YMCA offered a masters swim practice in the evening, due to what the YMCA considered "low" participation this practice was scrapped so now for the past 2 years I pull my workouts off the forum pages and train solo.... Occasionally I can participate in the afternoon practice that is still offered and get some feedback from the masters coach....he is also the age group coach for the YMCA swim team. Over the past two years I have competed in 1 mile open water swims with decent results and times. This year (2015) I have competed in two "low" key swim meets in an attempt to see where I am and how much more improvement I still need to be competitive. My first meet I swam 200 free(2:16.45), 200 IM(2:31.22) and 100 ***(1:18.18)...all times are for yards...this past weekend I swam my second meet swimming 200 free(2:13.) and 200 IM(2:26)...while I feel good about lowering my times I was realized a few things....mainly my endurance isn't there. In the 200 free I was even or ahead at the 100 but destroyed on the second 100, in the IM I was ahead until the 125 mark....subsequently fell behind anywhere from 5 - 10 seconds approximately.... As I see it my endurance level leaves me gased to the point I can't keep up...and admittedly my kick could use some work as well....My typical week of practice is 6,000 - 9,000 yards depending on work schedule along with a few cardio classes and some strength training. How can I build my endurance up so I be more competitive...my goal is to be at 2:00 minutes or lower in 200 free and sub 2:15 for 200 IM....other motivation is the USMS Spring National Championships next year in Greensboro, NC.
Thanks in advance for your input and suggestions!
Tim Johnson
Lynchburg, VA.
Hi Tim, I see you already have gathered plenty of replies, all of which are very eager to help you get faster. But I actually think that it is worth stepping back a bit and looking at things from a different perspective. You've been out of the competitive field for 30 years, just recently got back into it, and have already seen improvements in your performance. This is already a huge step forward and should be noted and appreciated.
You're obviously a very competitive person and it's great that you are setting such lofty goals....but remember that coming back into competitive swimming after such a long time out requires patience and self-awareness. In your initial post, you describe your performances in the meet mainly as compared to others ("destroyed on the second 100", "subsequently fell behind"). Try to focus more on your own achievements, not how you perform as compared to others.
Again, it is wonderful to have goals and to be competitive but you also need to make sure that you're not rushing through things so that you avoid injuries and maintain a realistic perspective on your progress. In your workouts, be sure that you focus on stroke technique in addition to yardage and intense swim sets. Technique is often ignored in favor of speed/distance/endurance/etc sets but many swimmers have been shocked to see the improvements in their time simply by tweaking their stroke! You should also make sure that your workouts have sufficient variety of drills, kicking sets and interval work.
This might be a helpful article for you along your journey: www.swimspire.com/.../
Also, on a semi-related note, I saw that you are also involved with open water. Just wanted to pass along two great open water swims that you might want to check out (if you haven't already):
Reston Masters' Jim McDonnell Lake Swims: www.swimspire.com/.../
Ocean Games (1, 3 or 9-mile ocean races in Ocean City, MD): http://www.oceangamesusa.org/
Hope this helps and best of luck to you!
In your workouts, be sure that you focus on stroke technique in addition to yardage and intense swim sets. Technique is often ignored in favor of speed/distance/endurance/etc sets but many swimmers have been shocked to see the improvements in their time simply by tweaking their stroke!
Definitely, and especially when you are fatigued during workouts is when bad habits start to creep in. Always be thinking about technique and about the little things that will make you swim faster.
knelson, thanks for the input! I was able to talk to the "masters" coach as he was finishing up the age group practice yesterday, he echoed similar thoughts about aerobic sets. He referenced / suggested starting with 10 50's on 50 holding 30 seconds...but added as an example if the first two 50's I held 30's but the third was 33...I would start over ...essentially rinse and repeat until I can hold 10 50's at a pace of 30 seconds.
pwb, Thanks for the input, i was wondering about my yardarge...if I was doing enough or if more was needed. After this mornings workout...which was a bit of a sprint base....I am realizing that sprinting is my downfall at this time...I have probably done too much distance training...i.e. slower pace....so now that is showing up when I am racing 200's....not enough sprint left in the preverbal tank to finish hard.
