OK,
I worked on my turns and I did better at my second SCY meet.
At my first meet I did the 50yd free in 30.3 and the 100yd free in 1:10.24.
At the last meet I did the 50 yd free in 28.7 and the 100yd free in 1:08.76 with a 31.63 split. I also did the 200 yd free and did a 2:56.98 with the following splits: 34.49, 42.87, 50.91, 48.71.
I think that I don't have any strength endurance, because of my splits. Of course it would also be nice to be faster and get my 50 free lower. Will strength endurance work help my speed at all in the 50?
What workouts do I need to bring down these times if I can only swim 3 to 4 times a week? Please be specific.
FYI, I'm a 41 yr old male and have been swimming for 3 months.
Thanks!
Originally posted by rtodd
Any other "benchmark" workouts for general sprinting up to 200?
You could always do a set of 200s, especially if you're training for a 200. Something like 5x200 or 10x200. Maybe on 3:00 interval, or whatever would give you 10-15 sec rest.
Another good benchmark for 200 is to do a set of broken 200s. Plan to do the whole thing on like 5:00, but take 10 seconds rest after each 50. Then when you're done, take the 30 seconds rest from your time, and it should be a good indication of a meet time. You can also break every 25, for either 5 or 10 seconds. Doing 3-4 rounds of a broken 200 would make a good workout.
