First off goodday everyone. I have just started back training after a 3 year lay off. There is major Masters Swim meet coming up in July in the region I live Which is the Caribbean. What do you recommend as my come back training?
Parents
Former Member
I'd spend 2 months relatively slow and easy, mixing up strokes and plenty of kicking, just building up to the amount of yardage you will be doing in practice. Let me guess that total will be about 3-5000 meters. Practices might be something like:
800 free, 200 kick
or
10x200, alternate, one free, one stroke
or
400 free, 200 kick, 200 drill, 4x200 IM, 200 swim
or
400 swim, 400 kick, 8x400 (one free, one stroke, one kick, one IM)
Choose a fixed amount of rest here, like 15-30 seconds inbetween on sets. Idea is aerobic base.
Then spend 2 months with timed swimming sets, improving intervals, doing "regular" practices, still mostly aerobic. At least once a week do a descending set where you go fast on the last one. Practice might be something like:
Warmup, some swim, maybe some kick
Drill set, some 50s to work technique, continue to warm up
Main set, 1000-3000 worth, say 10x200 on 3:00 or 4:00
Fun set, kick with fins or some 25s
Warmdown
The last month work more race simulation work, some broken swims, and starts and turns. Make the main set something fast and difficult twice a week. Do even more drills to fine tune your stroke.
Swim fast,
Greg
I'd spend 2 months relatively slow and easy, mixing up strokes and plenty of kicking, just building up to the amount of yardage you will be doing in practice. Let me guess that total will be about 3-5000 meters. Practices might be something like:
800 free, 200 kick
or
10x200, alternate, one free, one stroke
or
400 free, 200 kick, 200 drill, 4x200 IM, 200 swim
or
400 swim, 400 kick, 8x400 (one free, one stroke, one kick, one IM)
Choose a fixed amount of rest here, like 15-30 seconds inbetween on sets. Idea is aerobic base.
Then spend 2 months with timed swimming sets, improving intervals, doing "regular" practices, still mostly aerobic. At least once a week do a descending set where you go fast on the last one. Practice might be something like:
Warmup, some swim, maybe some kick
Drill set, some 50s to work technique, continue to warm up
Main set, 1000-3000 worth, say 10x200 on 3:00 or 4:00
Fun set, kick with fins or some 25s
Warmdown
The last month work more race simulation work, some broken swims, and starts and turns. Make the main set something fast and difficult twice a week. Do even more drills to fine tune your stroke.
Swim fast,
Greg
