2nd meet results, where do I need work?

If you did 6x100 on 1:30 with 20 sec rest, you should have been able to hold a 1:15. From what you said your meet times are, you could probably do it when you're back in shape. I haven't done a meet for 3+ years, my best 100 SCY free was about 1:10. In recent practice on a long interval (3:00), I've held 1:06ish. I'd like to eventually break the 1 minute mark. My workouts are 5x week, typically 3,000+ each, a 4,000 here or there is quite common. I do what the coach says and don't really remember too much afterwards, but today we did a bunch of 100s, starting on a fast interval (1:20 to start) then increasing the interval 5 seconds after every few. Workouts are usually an hour to 1-1/4 hour, I swim mornings.

As far as a specific workout goes, I'd try a variation of the following: Warm-up 600 yd swim (I usually check my 500 time just to use as a basis for my day) 10 x 100 swim @ interval 6 x 100 kick @ interval 6x 100 pull @ interval Warmdown 200 Usually on Mondays I'll increase the first set for distance to say 5 x 200, Wednesdays maybe 6 x 150 (modified IM = 100 IM with extra 50 free at end, Fridays sometimes 20 x 50). Find the interval that works for you then as you progress gradually take 5 seconds off the interval. You'll find you have peaks and valleys so use the intervals as the limit. Never increase the interval unless you've been out of the water for some time.

Originally posted by rtodd SCYFREESTYLER: Keep lifting. I think it is important for the sprints where you need power. Shoot, I have not lifted for probably 4-5 years now. I keep telling myself that I am going to start working with some dumbells at home but I never get around to buying any. You're right though, I think I should add some weights to my regimen.

Originally posted by aztimm I added weights about a year ago and certainly notice the difference now. Back then, I'd struggle to do a set of 10x100 free (SCY) on 1:25. Last week I did that on 1:15 with still a second or 2 rest. I had really begun to plateau and the weights helped me out of that. 10 x 100 on 1:25 is out of my league, let alone 1:15. A few months ago I was doing 6 x 100 on 1:30 coming in on 1:10 but with all of life's little curveballs I am way off that mark right now. I am more of a 6 x 100 on 1:45 guy right now actually. I am starting to increase my yardage again in hopes of boosting my endurance and trimming my times. I am averaging about 1300 per workout right now and my goal is to break 2000 every time by the end of this month. Gotta have goals. EDIT: I think weights will help my 50's and 100's but I think at this point I really need to concentrate on my endurance...especially for my 100's and 200's which are really my preferred distances.

Originally posted by scyfreestyler A few months ago I was doing 6 x 100 on 1:30 coming in on 1:10 ... I am averaging about 1300 per workout right now and my goal is to break 2000 every time by the end of this month. ... I think at this point I really need to concentrate on my endurance That's impressive for someone who more or less just started swimming, but I agree you need to work on your endurance. 1300 yards a workout isn't going to cut it. 2000 is better, but I think you'll need to do even more than that to really improve. Once you get in good shape you should be able to get in 3000 yards in an hour. Think about it. If you just did your set of 100s on the 1:30 you'd be able to get in 40 in an hour for 4,00 yards.

Originally posted by scyfreestyler Shoot, I have not lifted for probably 4-5 years now. I keep telling myself that I am going to start working with some dumbells at home but I never get around to buying any. You're right though, I think I should add some weights to my regimen. You know you can do some resistance exercise without dumbells. Push-ups, dips, wall sits, wallking lunges, core work, all things you don't need a dumbell for and will help improve your strength. Plus they can be done while watching TV, and for 15 minutes a night.

Originally posted by aztimm If you did 6x100 on 1:30 with 20 sec rest, you should have been able to hold a 1:15. From what you said your meet times are, you could probably do it when you're back in shape. I haven't done a meet for 3+ years, my best 100 SCY free was about 1:10. In recent practice on a long interval (3:00), I've held 1:06ish. I'd like to eventually break the 1 minute mark. My workouts are 5x week, typically 3,000+ each, a 4,000 here or there is quite common. I do what the coach says and don't really remember too much afterwards, but today we did a bunch of 100s, starting on a fast interval (1:20 to start) then increasing the interval 5 seconds after every few. Workouts are usually an hour to 1-1/4 hour, I swim mornings. I don't know Tim, I recall cherishing those 20 seconds of rest. You might be right though, I could do it if I were to push myself. With the workouts you do I would not be surprised if you would break the minute mark with a dive start in a meet.

Originally posted by knelson That's impressive for someone who more or less just started swimming, but I agree you need to work on your endurance. 1300 yards a workout isn't going to cut it. 2000 is better, but I think you'll need to do even more than that to really improve. Once you get in good shape you should be able to get in 3000 yards in an hour. Think about it. If you just did your set of 100s on the 1:30 you'd be able to get in 40 in an hour for 4,00 yards. Good advice Knelson, I appreciate it. I upped the ante to 1500 today and will keep adding another 100 every workout if time permits. Right now I only spend about 20-30 minutes in the water to swim 1200-1300 and then I hit the showers and head home. Things are slowing down for me right now so I think I can devote another fifteen minutes a few times a week to get my yardage where it needs to be.

Originally posted by dorothyrde You know you can do some resistance exercise without dumbells. Push-ups, dips, wall sits, wallking lunges, core work, all things you don't need a dumbell for and will help improve your strength. Plus they can be done while watching TV, and for 15 minutes a night. Good ideas but I am still a bit apprehensive about my LH shoulder injury when it comes to dips and push ups. Most days it does not bother me but I am noticing some soreness above my shoulder in the supraspinatus area with the increased yardage. I will add the lunges to my current routine of theraband shoulder exercises. Once again, thanks for all the advice. I feel as if I threadjacked this thread but it has been one of the most valuable threads for me in some time. Sorry RTodd! ;)

I am enjoying reading this. It sounds like 10x100 is a real benchmark workout. Something that should be done several times a week. I will try this and see what my sendoff time is and post it. Any other "benchmark" workouts for general sprinting up to 200?