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.
I think BillS is talking about my meet warm up: 400 free, 300 bk, 200 br, 100 fly, for starters. I do part of the breaststroke drill to warm my legs up slowly, and the fly usually ends up being drill because by then its too crowded. Then I do something to build, usually 6x75 build, stroke, slow to fast, about :15 rest in between. THEN I try to get in some 25-50 swims concentrating on hitting the walls, then I get into the sprint lane and do 3-4 starts from the blocks. However I swim longer distances and a lot of backstroke so I need a longer warm up. If possible I like to get in first thing and get the first 1000 done, then I sometimes get back out a while before a sprint lane opens up. If you only swim sprints you could probably get warmed up with less yards and it might be better if you could get in about 20 minutes prior to your event, get wet and moving fast so you are completely psyched to slam off that block!
I think BillS is talking about my meet warm up: 400 free, 300 bk, 200 br, 100 fly, for starters. I do part of the breaststroke drill to warm my legs up slowly, and the fly usually ends up being drill because by then its too crowded. Then I do something to build, usually 6x75 build, stroke, slow to fast, about :15 rest in between. THEN I try to get in some 25-50 swims concentrating on hitting the walls, then I get into the sprint lane and do 3-4 starts from the blocks. However I swim longer distances and a lot of backstroke so I need a longer warm up. If possible I like to get in first thing and get the first 1000 done, then I sometimes get back out a while before a sprint lane opens up. If you only swim sprints you could probably get warmed up with less yards and it might be better if you could get in about 20 minutes prior to your event, get wet and moving fast so you are completely psyched to slam off that block!
