I am fairly new to masters swimming and while I did swim in college, I never swam year round or for a club team. So when I swam in the past weights were only something that was used during waterpolo or during the early part of the swim season. And even then I rarely hit the weights.
Recently I found a work out written for sprinters that I have started to follow. It seems pretty well written and well thought out. The work out is broken down for a 5 month season like this.
month 1 - Endurance training (high reps)
Month 2 - Stength and power (heavier wieghts low reps)
Month 3 - Speed training (high reps at pace)
Month 4 - Stength and power
Month 5 - Taper
I've adjusted it to 3 week blocks so that the last month ends at an upcoming zone championship meet.
The plan is based on a full body work out 3 days per week. I've just started doing this and in addition I am swimming 4-5 days per week, about 3000 - 4000 yards per day.
So questions are as follows:
1. Is this too much? Will I not get enough rest? I'm 33 and so far, after two weeks I feel fine.
2. On weeks where I plan to swim in a meet do I lay off the weights or just stick to the plan and build for the zone championship meet? Right now I would be lifting on the day before the smaller meets.
3. And with swimming year round, do I follow a similar plan and only back off the weights for the big meets?
Any help is appreciated.
Parents
Former Member
Pieter spends his dry land time doing various fast paced clog dances.... finding the proper rhythm for the sprints. A ten beat kick is ideal yet difficult to maintain.
As far as the strength training of us mere mortals...doing weights on the days of your swim workouts (after swimming) will give you the most amount of time to recover before heading back to the pool. Leanord's post is excellent however.
Clog dancing is still a viable option. Not many people have the time or the energy to go to the gym after a tough swim.
Pieter spends his dry land time doing various fast paced clog dances.... finding the proper rhythm for the sprints. A ten beat kick is ideal yet difficult to maintain.
As far as the strength training of us mere mortals...doing weights on the days of your swim workouts (after swimming) will give you the most amount of time to recover before heading back to the pool. Leanord's post is excellent however.
Clog dancing is still a viable option. Not many people have the time or the energy to go to the gym after a tough swim.
