I am 48 years old and I had a meet last Sunday at Mission Viejo; (Those Nadadores do a great job), and though I posted two personal bests in the 100 and the 50, my hundred time could have been so much better. I say this because look at my times:
100 Free = 59.54 Splits: :28.06, 30.94
I felt lousy during the whole race. Then I swam a 50 free and felt great. In fact I only needed one breath:
50 Free = 26.30
There is no reason I can't go out at a 27:00 or a 28:00 and hobble back in on a :30:00. I really supect I was unprepared and I blame my anemic warmup.
400 yards 3x25s at 80% 3x25 breakouts at 80%
Any help or warmup suggestions would be great.
Parents
Former Member
This is our standard warmup we do prior to meet when I swim with the kiddos.
500 W.U.
5x100 @1:20 Get heart rate up some
4x75's Kick/Drill/Swim @1:30 one of each stroke
6x50's build 3 free/3 stroke @50seconds
4x25's sprint first 12 1/2, 2 stroke, 2 free @30 seconds
2x25's off the block sprint
I will normally stay in after and do another 400/500. I can not get loose as quickly as the kids.
Also, after your warmup, did you wait around for your first event without another pre race warmup? I like to get in water about 20 minutes before my race and do an easy warmup with drills and kicking. Usually finish pre race warmup 5-10 minutes prior to race, take in some fluids and hit the blocks.
Also, don't forget to warm down after the race :-)
Best of luck,
Greg
This is our standard warmup we do prior to meet when I swim with the kiddos.
500 W.U.
5x100 @1:20 Get heart rate up some
4x75's Kick/Drill/Swim @1:30 one of each stroke
6x50's build 3 free/3 stroke @50seconds
4x25's sprint first 12 1/2, 2 stroke, 2 free @30 seconds
2x25's off the block sprint
I will normally stay in after and do another 400/500. I can not get loose as quickly as the kids.
Also, after your warmup, did you wait around for your first event without another pre race warmup? I like to get in water about 20 minutes before my race and do an easy warmup with drills and kicking. Usually finish pre race warmup 5-10 minutes prior to race, take in some fluids and hit the blocks.
Also, don't forget to warm down after the race :-)
Best of luck,
Greg
