I have been a master swimmer for a number of years (10?). I first started out in triathlon. Over the years I have learned to swim all the strokes and have recently been able to improve my times.
I have lost a bunch a weight recently, and have added cross fit into my training regiment.
I am now trying to see how to take more time off all my strokes. I am currently swim 3 times a week and do cross fit three times a week. I have one rest day.
I am not sure how to move forward to structure my workouts so that I will improve.
I know I need work on the following:
Free:
Turns(free style, I am still not where I want to be).
Free Style Arms ( My coach tells me to reach out farther.. I am not reaching enough).
Kick: I need a better kick (I am trying to bolt on a new butt by doing lots of squats).
***:
Turns: I am told there is not much more I can improve on.
Pull: Arms can be brought down in a better position.
Stroke: I should ungulate more.
Back:
Stroke: Roll more.
Turns: Needs some work. (Longer and stronger).
Fly:
Stroke: I wait to long to bring my arms up and over..delayed... need to be faster.
Kick: Needs work (I need to ungulate more, and bolt on new butt (see above).
I know that I also have to work on lactic acid threshold, and sprint, sprint, sprint.
I have looked at the workouts provided here on USMS. I am not sure what to do. How should I split up my 3 workouts a week. Should I do sprint (high intensity training ) workouts 1 day? Should I then do a technique (Basic Training) workout the 2nd day? And then perhaps do distance maintenance on the 3rd day?
What books can anyone recommend to help me establish metrics, so that I can measure where I am at, where I need to go and how to get there?
Anyone..Anyone...0.02?
You're welcome, Ed-- and, thanks! :chug:
I understand your reasoning for not swimming more. Family obligations take priority, so you just need to maximize the time you DO have in the pool.
Regarding videos, do you have a You Tube channel? If not, it's free and easy enough to set up. Post your videos there, and then provide the links here on the Forums. I would suggest posting your stroke videos on the various "lane" threads to get the attention of stroke specialists, such as Allen Stark on "The Breaststroke Lane". For freestyle, start a new thread with a title that lets readers know you would like stroke feedback on your video. 50's should be enough to get a good idea of your strokes and turns.
Regarding your training, a lot of good advice has been provided on the Forums about training for specific events. I can't remember the thread titles; however, the "Advanced Search" is a good tool to narrow it down. You can also scan the thread titles until something catches your eye. Look for posts by Allen Stark and PWB, for starters.
In addition, check out the workouts here: forums.usms.org/forumdisplay.php
You also mentioned that you have a coach. I would recommend setting up a meeting with him to discuss your specific goals. He/she should be able to write some workouts for you that will help you achieve those goals.
Good luck!
:cheerleader:
You're welcome, Ed-- and, thanks! :chug:
I understand your reasoning for not swimming more. Family obligations take priority, so you just need to maximize the time you DO have in the pool.
Regarding videos, do you have a You Tube channel? If not, it's free and easy enough to set up. Post your videos there, and then provide the links here on the Forums. I would suggest posting your stroke videos on the various "lane" threads to get the attention of stroke specialists, such as Allen Stark on "The Breaststroke Lane". For freestyle, start a new thread with a title that lets readers know you would like stroke feedback on your video. 50's should be enough to get a good idea of your strokes and turns.
Regarding your training, a lot of good advice has been provided on the Forums about training for specific events. I can't remember the thread titles; however, the "Advanced Search" is a good tool to narrow it down. You can also scan the thread titles until something catches your eye. Look for posts by Allen Stark and PWB, for starters.
In addition, check out the workouts here: forums.usms.org/forumdisplay.php
You also mentioned that you have a coach. I would recommend setting up a meeting with him to discuss your specific goals. He/she should be able to write some workouts for you that will help you achieve those goals.
Good luck!
:cheerleader:
