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 the meet warm up I give to all swimmers:
500 free
400 reverse IM drill
300 kick (if they don't allow boards go 25 drill, 25 no board kick)
4 x 50 descend
4 x 25 :08 sprints off each wall
By then you should be able to go off the blocks:
2 x 25 dive +70%
2 x 25 dive +:08 sprint
2 x 25 dive +25 strong
If you are a distance swimmer get in the pace lane and go some 100's: 50 strong, 25 70%, 25 easy.
After each race get back in the water and stretch out at least a 200, if not more.
Good luck!
This is the meet warm up I give to all swimmers:
500 free
400 reverse IM drill
300 kick (if they don't allow boards go 25 drill, 25 no board kick)
4 x 50 descend
4 x 25 :08 sprints off each wall
By then you should be able to go off the blocks:
2 x 25 dive +70%
2 x 25 dive +:08 sprint
2 x 25 dive +25 strong
If you are a distance swimmer get in the pace lane and go some 100's: 50 strong, 25 70%, 25 easy.
After each race get back in the water and stretch out at least a 200, if not more.
Good luck!
