I have a meet coming up in about 15 weeks and want to focus on the 50/100 free with the 50/100 fly as secondary events.
What sort of training program would you advise if I workout 5 days a week and have 2-3 hours a day to train? Should I do periodization training (6 weeks aerobic/7 weeks speed/2 week taper) or a weekly schedule where I swim hard 2-3 days a week and focus on aerobic/technique training the remainder?
Spend some of your energy each week (at least 3 times) doing truly race pace (AFAP) breakouts, turns, finishes, breath control. Ideally, you'll want to no-breath the 50 free and breathe only at the wall on the 50 fly. You'd be surprised how fatiguing that training can be , and I'd just start with that and build anything else around that to make sure you can go truly race pace several times a week. A go-to I have for the 100 fly is 25's on about :10 rest, anywhere from 8 to 12, but making sure I dolphin out at least 7 kicks (or whatever your goal is). Basically just trying to mimic how I'd feel on the last two walls of a 100. As Rich Abrahams has always said, masters swimmers don't swim fast enough or slow enough in training. Your time drops are going to be in the starts, breakouts, and turns for those short distances. If anything, with that amount of time, I'd add some power sprints into the front 6 weeks with fins/paddles AFAP, stretch cords or parachutes maybe three times a week. Do some form of jumping (starts, box jumps, tuck jumps, whatever) at least a couple times a week.
My two cents, but it's worked for me. Good luck.
I have a meet coming up in about 15 weeks and want to focus on the 50/100 free with the 50/100 fly as secondary events.
What sort of training program would you advise if I workout 5 days a week and have 2-3 hours a day to train? Should I do periodization training (6 weeks aerobic/7 weeks speed/2 week taper) or a weekly schedule where I swim hard 2-3 days a week and focus on aerobic/technique training the remainder?
Spend some of your energy each week (at least 3 times) doing truly race pace (AFAP) breakouts, turns, finishes, breath control. Ideally, you'll want to no-breath the 50 free and breathe only at the wall on the 50 fly. You'd be surprised how fatiguing that training can be , and I'd just start with that and build anything else around that to make sure you can go truly race pace several times a week. A go-to I have for the 100 fly is 25's on about :10 rest, anywhere from 8 to 12, but making sure I dolphin out at least 7 kicks (or whatever your goal is). Basically just trying to mimic how I'd feel on the last two walls of a 100. As Rich Abrahams has always said, masters swimmers don't swim fast enough or slow enough in training. Your time drops are going to be in the starts, breakouts, and turns for those short distances. If anything, with that amount of time, I'd add some power sprints into the front 6 weeks with fins/paddles AFAP, stretch cords or parachutes maybe three times a week. Do some form of jumping (starts, box jumps, tuck jumps, whatever) at least a couple times a week.
My two cents, but it's worked for me. Good luck.
I have a meet coming up in about 15 weeks and want to focus on the 50/100 free with the 50/100 fly as secondary events.
What sort of training program would you advise if I workout 5 days a week and have 2-3 hours a day to train? Should I do periodization training (6 weeks aerobic/7 weeks speed/2 week taper) or a weekly schedule where I swim hard 2-3 days a week and focus on aerobic/technique training the remainder?
