Hi, I have a friend who swims four mornings a week for 45 minutes. She is interested in joining a Masters team but wants to "get in shape first." I tried to explain that is what the practices are for, but she still would like to swim more on her own first, and I promised to give her some workout and stroke drill ideas. She is a lifelong athlete, now in her late 40s. She swims freestyle and, to a lesser extent, backstroke. She doesn't count her laps, but thinks she swims about 40 to 50 in a session.
I looked in the workouts forum for ideas, but they all (even the "basic' workouts) seemed pretty complicated and advanced for someone who has not been on a team before.
Would someone please give me feedback on this sample workout for a novice (see below)? I'm trying to introduce rest intervals, use of the pace clock, some basics of body position (head looking down and pressing your "buoy"), and working in a little more backstroke. Also the idea of varying your speed. Once she has a sense of how long a 25 and 50 take, she could begin some interval training.
In addition to feedback on the practice below, other ideas for sets and workouts would be most welcome...thanks!
Warmup
300 swim, breathing every 3 strokes and concentrating on exhaling gently through her nose. (She said that breathing is a challenge, and my guess is that she may be holding her breath.)
Pre-set
8 x 50 with fins, :15 rest interval (RI). Odds freestyle and evens backstroke. Because fins are fun.
Six-kick switch drill on the way up, concentrating on body position (I would give her more details on how to do this.)
Backstroke kick in streamline position on the way back
I'd suggest that she note her times in order to add on some interval training in a future workout
Main set
Repeat 4 times (odds are freestyle and evens are backstroke):
25 build, :10 RI
50 fast, :10 RI
25 easy, :10 RI
Cool-down
Between 100 and 200 nice and easy. Focus on relaxed breathing/exhale and body position.
I currently swim w/ a masters' group but I've on and off done workouts on my own. One nice resource is this one: http://www.swimplan.com/
You can enter info on speed, type of pool (i.e. SCY, LCM, etc.), strokes, equipment, length of time, etc. Then the site generates a workout. When I've used this tool, I've either done the workout as written or adapted as needed, although b/c it's already geared toward the information supplied, I never needed to adapt all that much, if at all.
But for your friend, I also like the idea of having the coach of whatever masters' team she's considering provide some sample workouts so she'll know what to expect.
I agree that going shorter to start with is better. Different coaches (both swimming and running) have said that if you're totally wiped out the first time you do a workout, you're less likely to keep at it. People need to experience a bit of success as well as challenge; otherwise, confidence suffers and a person is more prone to injury. So better to err on the conservative side to start off.
There will be time for her to step up her yards and such. But if she struggles too much too soon, there may be less time.
As a slow (but increasingly experienced) ;) swimmer, I know what it's like to be a newbie. Wishing your friend the best!
I currently swim w/ a masters' group but I've on and off done workouts on my own. One nice resource is this one: http://www.swimplan.com/
You can enter info on speed, type of pool (i.e. SCY, LCM, etc.), strokes, equipment, length of time, etc. Then the site generates a workout. When I've used this tool, I've either done the workout as written or adapted as needed, although b/c it's already geared toward the information supplied, I never needed to adapt all that much, if at all.
But for your friend, I also like the idea of having the coach of whatever masters' team she's considering provide some sample workouts so she'll know what to expect.
I agree that going shorter to start with is better. Different coaches (both swimming and running) have said that if you're totally wiped out the first time you do a workout, you're less likely to keep at it. People need to experience a bit of success as well as challenge; otherwise, confidence suffers and a person is more prone to injury. So better to err on the conservative side to start off.
There will be time for her to step up her yards and such. But if she struggles too much too soon, there may be less time.
As a slow (but increasingly experienced) ;) swimmer, I know what it's like to be a newbie. Wishing your friend the best!
