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?
Swimming Fastest
Maglischo
I would 2nd the suggestion of Maglischo's book, with the only caveat being that it is written like a college text book and takes some effort to get through it. But it's the most comprehensive book I've seen on swimming, and a natural progression from Doc Counsilman's landmark book, The Science of Swimming.
I'd also suggest either (or both) of Sheila Taormina's books, Swim Speed Secrets, and Swim Speed Strokes. Sheila collaborated a lot which Maglischo when she was writing her books and there's a lot of commonality in the theory, but they're an easier read, plus the stroke sequence photos in Sheila's books are just beautiful.
Sheila also published a set of workout cards, with progressive workouts based on the concepts in her books. I'll refer to them when I train on my own.
Swimming Fastest
Maglischo
I would 2nd the suggestion of Maglischo's book, with the only caveat being that it is written like a college text book and takes some effort to get through it. But it's the most comprehensive book I've seen on swimming, and a natural progression from Doc Counsilman's landmark book, The Science of Swimming.
I'd also suggest either (or both) of Sheila Taormina's books, Swim Speed Secrets, and Swim Speed Strokes. Sheila collaborated a lot which Maglischo when she was writing her books and there's a lot of commonality in the theory, but they're an easier read, plus the stroke sequence photos in Sheila's books are just beautiful.
Sheila also published a set of workout cards, with progressive workouts based on the concepts in her books. I'll refer to them when I train on my own.
