First I just would like to thank everybody that responds to the few posts I have put out. They usually are seeking advice as this one is. Can anyone tell me a good way to increase my speed in back and free. I returned to swimming after a 17 year layoff since high school. I've been working out since the beginning of December and have been to 5 meets. My 100 free is 56.5, 50 free 25.8, 100 back 1.07 and 200 free 2.05. I can't seem to get that initial burst in the first 50 yds of the event. In high school I did 22's in the 50 and 49's in the 100 but now am struggling to get 25's. Is it due to age ( I hope not I'm 36)? I do on the average 3000 yds 4 or 5 times a week in varied forms, intervals, distance, IM etc. Is there something specific I should do? I don't lift weights but could if that might help. Again, thanks for all the good advice>
Parents
Former Member
Our high school times are almost THE Same. I took 9 years off from swimming- so not quite as many as you- but I am now 34 and I am still going 49 in the 100 (so don't worry- it's not age)
You swim about the same yardage as I do a week but perhaps you aren't tapering for your big meets. (You need to retrain your body to have good arm speed again- the only way you can do that is by doing sets that allow you to work as hard as you can- which means a good amount of recovery time. Here is a simple taper plan that I use every year (you would start this 1 month before your big meet)
All these practices should start with 4x200 warmup set and 8x50 kicks on 1:00
Then, there is ONLY ONE SET to do after this (that is why it is called a taper)
Week 1 Every practice Only set: 5x200 Free/Choice on 8:00
Week 2 Every practice Only set: 5x100 Free/Choice on 6:00
Week 3 Every practice Only set: 5x50 Free/Choice on 3:00
Week 4 Every practice Only set: 5x25 Free/Choice on 1:30
There is a TON of recovery time in these sets so you should feel like you are going as hard as you would be in a real race in these sets. If you do these right, you will probably feel like you are going to puke when you are done (just keep it in)
I find most masters swimmers (especially the triathlete types) are afraid of backing off the yardage like this- they don't trust the taper- they don't understand that you will actually go faster doing fewer yards. Trust me- it works
Good luck!
Tom B.
Our high school times are almost THE Same. I took 9 years off from swimming- so not quite as many as you- but I am now 34 and I am still going 49 in the 100 (so don't worry- it's not age)
You swim about the same yardage as I do a week but perhaps you aren't tapering for your big meets. (You need to retrain your body to have good arm speed again- the only way you can do that is by doing sets that allow you to work as hard as you can- which means a good amount of recovery time. Here is a simple taper plan that I use every year (you would start this 1 month before your big meet)
All these practices should start with 4x200 warmup set and 8x50 kicks on 1:00
Then, there is ONLY ONE SET to do after this (that is why it is called a taper)
Week 1 Every practice Only set: 5x200 Free/Choice on 8:00
Week 2 Every practice Only set: 5x100 Free/Choice on 6:00
Week 3 Every practice Only set: 5x50 Free/Choice on 3:00
Week 4 Every practice Only set: 5x25 Free/Choice on 1:30
There is a TON of recovery time in these sets so you should feel like you are going as hard as you would be in a real race in these sets. If you do these right, you will probably feel like you are going to puke when you are done (just keep it in)
I find most masters swimmers (especially the triathlete types) are afraid of backing off the yardage like this- they don't trust the taper- they don't understand that you will actually go faster doing fewer yards. Trust me- it works
Good luck!
Tom B.
