I started with the local masters about a month ago. We swim 3 mornings a week, generally doing around 3,000 meters. I was previously swimming on my own 4-5 days per week, doing more mileage but with less intensity. Swimming with the group has shown me that my conditioning, kick, and backstroke are weak.
Since starting with the group, I've been swimming on one or both of the off weekdays. I generally go pretty easy (usually no intervals) on the off days and do drills, work on kick, learning fly, etc. I swim for around an hour and probably go 2,500 or so, although I don't really keep track.
I'm 44, 190 pounds, in decent, but apparently not very well-conditioned swimming shape.
Any thoughts on off day workouts? Good idea? Bad idea? Injury waiting to happen? Garbage yardage? Do less mileage, more intervals? Shut up and swim?:)
Thanks for any and all thoughts.
Parents
Former Member
If you're just back in the water after a 27 year layoff, you want to be sure to not injure yourself by doing too much, too fast. Two and a half years ago, I returned after a 30 year absence. Three days a week was good for the first few months, with maybe really light workouts on the "off days." After about 3 months, the intensity and frequency increased as my shoulders seemed better able to take the more demanding schedule.
Now the mind, that's a different subject.
At any rate, if you're going to do pool races, you probably want to GRADUALLY get to a 4-5 day a week program, with the "off days" being just as hard as the regular coached workouts.
And for open water, you want to get in some distance stuff, so for the short term, focus on the race distances and techniques, establishing your base fitness and working speed as directed by your coach. After pool season, focus on distance workouts for open water events.
But, really, the best person to talk to is your coach. I'd bet that s/he will be willing to give you advice and direction for off day training.
If you're just back in the water after a 27 year layoff, you want to be sure to not injure yourself by doing too much, too fast. Two and a half years ago, I returned after a 30 year absence. Three days a week was good for the first few months, with maybe really light workouts on the "off days." After about 3 months, the intensity and frequency increased as my shoulders seemed better able to take the more demanding schedule.
Now the mind, that's a different subject.
At any rate, if you're going to do pool races, you probably want to GRADUALLY get to a 4-5 day a week program, with the "off days" being just as hard as the regular coached workouts.
And for open water, you want to get in some distance stuff, so for the short term, focus on the race distances and techniques, establishing your base fitness and working speed as directed by your coach. After pool season, focus on distance workouts for open water events.
But, really, the best person to talk to is your coach. I'd bet that s/he will be willing to give you advice and direction for off day training.
