Weight Training

Originally posted by breastroker Conniekat8, do you keep a log of your workouts? I would bet that your yardage is pretty high. Even the slow lanes get in 3000+ yards in an hour, the fast lanes get in 4500+. If you want to get faster, get in the gym as well as the pool. As little as 15% improvement in strength can make huge improvements in swimming times. There are certain small muscle groups that are indicators of how fast you can swim. You are really only as fast as your weakest muscles. Coach Wayne McCauley ASCA Level 5 Hi Wayne :) Yes, for about 75% of the days I keep the log of the workouts. I swim every day, out of those roughly 3 days are 3500-4000 Y workouts (takes me about an hour and 20 min to hour and a half), 2-3 days are 2800-3200Y workouts, takes me about an hour, and 1-2 recovery days, where I do 1500-2000Y of various stroke drilling. Couple times a week (When Coach Mark lets me - so I don't overtrain - I sneak in a second workout, and about one clinic a week) So I do between 7 and 11 workouts a week.. 20,000 to 25,000 yards a week (well, sometimes we get to swim in the LCM pool too). I'm pretty consistantly getting faster. At the moment I'm at :35 fot 50 free, and 1:20 for 100 SCY... My base 100 free is around 1:33. Just starting to learn other strokes. You probably need to know that I only started swimming middle of July, this last year - 2003. Never having swam before, unlike most people in Masters who had at one time or another swam as kids, highschool or college. Also very badly out of shape when I started, about 40 lb overweight, 33% body fat, resting pulse of around 80 and gasping for air at 140. My first meet was our Mission Viejo LCM zone meet, whopping 3 weeks after I started swimming. I made it through 50 free in about a minute, and 100 free in just over 2 minutes. So, when I started swimming for Coach Mark, I was pretty much a "tabula raza" Still have a looong ways to go. Tell you what, Mark's coaching is making a huge difference in my progress :) I'm slowly working in some dryland training, mainly stretching and "ProBodX" developed by Marv Marinovich. Lots of balance and small muscle strength exercises. these are the guys: www.sportslab.net/about.html and the ProBodX book that Marv co-authored. Anyways, I'm quite content with the progress I've made in last 6-7 months :D Still a long way to go before I get in a good shape, and learn proper strokes. But, I'm having lots of fun in the process. I'm digging the whole experinece, the team, the coach, and you SPMA and the USMS guys!

Originally posted by breastroker Conniekat8, do you keep a log of your workouts? I would bet that your yardage is pretty high. Even the slow lanes get in 3000+ yards in an hour, the fast lanes get in 4500+. If you want to get faster, get in the gym as well as the pool. As little as 15% improvement in strength can make huge improvements in swimming times. There are certain small muscle groups that are indicators of how fast you can swim. You are really only as fast as your weakest muscles. Coach Wayne McCauley ASCA Level 5 Hi Wayne :) Yes, for about 75% of the days I keep the log of the workouts. I swim every day, out of those roughly 3 days are 3500-4000 Y workouts (takes me about an hour and 20 min to hour and a half), 2-3 days are 2800-3200Y workouts, takes me about an hour, and 1-2 recovery days, where I do 1500-2000Y of various stroke drilling. Couple times a week (When Coach Mark lets me - so I don't overtrain - I sneak in a second workout, and about one clinic a week) So I do between 7 and 11 workouts a week.. 20,000 to 25,000 yards a week (well, sometimes we get to swim in the LCM pool too). I'm pretty consistantly getting faster. At the moment I'm at :35 fot 50 free, and 1:20 for 100 SCY... My base 100 free is around 1:33. Just starting to learn other strokes. You probably need to know that I only started swimming middle of July, this last year - 2003. Never having swam before, unlike most people in Masters who had at one time or another swam as kids, highschool or college. Also very badly out of shape when I started, about 40 lb overweight, 33% body fat, resting pulse of around 80 and gasping for air at 140. My first meet was our Mission Viejo LCM zone meet, whopping 3 weeks after I started swimming. I made it through 50 free in about a minute, and 100 free in just over 2 minutes. So, when I started swimming for Coach Mark, I was pretty much a "tabula raza" Still have a looong ways to go. Tell you what, Mark's coaching is making a huge difference in my progress :) I'm slowly working in some dryland training, mainly stretching and "ProBodX" developed by Marv Marinovich. Lots of balance and small muscle strength exercises. these are the guys: www.sportslab.net/about.html and the ProBodX book that Marv co-authored. Anyways, I'm quite content with the progress I've made in last 6-7 months :D Still a long way to go before I get in a good shape, and learn proper strokes. But, I'm having lots of fun in the process. I'm digging the whole experinece, the team, the coach, and you SPMA and the USMS guys!