I'm starting two-a-day practices in a desparate attempt to get ready for Nationals. So I'm swimming 3 times a week, twice a day, running and light weights the other two days, and resting on weekends.
Any ideas for making the transition from swimming just 3 times a week to this new schedule easier? My muscles are screaming right now!! :help:
swim 5 days a week
quit running
keep lifting weights
hang in there you'll get used to it
ande
I'm starting two-a-day practices in a desparate attempt to get ready for Nationals. So I'm swimming 3 times a week, twice a day, running and light weights the other two days, and resting on weekends.
Any ideas for making the transition from swimming just 3 times a week to this new schedule easier? My muscles are screaming right now!! :help:
We'll all have to help you celebrate being 21 while we're all out at Nationals!
Oh thanks. :wiggle: That would be fabulous!! I turn 21 two days before competition starts so I really can't go do anything. I don't want to be in recovery for my first race. ;)
Thanks also for the tips. Sounds like cutting out the running would be a good idea. I didn't even think of it hindering my breaststroke, but my knees have been hurting a little lately so I wonder if maybe those are linked. Never used to hurt, but I never ran either. I'll stick with light weights...my upper body strength is pretty terrible.
I've been trying to really focus on technique in the pool for right now. So I'll keep working my DPS and trying to stay powerful in the water.
So since I've changed my entire training, how long should I wait at each period before I up it again? Like how long until I add back in running (I need the running for Parkour which I hope to be trying this spring)? How long before I add in another two a day? etc........
swim 5 days a week
quit running
keep lifting weights
hang in there you'll get used to it
ande
Kyra:
Spreading out the swimming is better, but it sounds like doubles suit your schedule better. Maybe one of the practices could be more mellow, more technique oriented? I have to agree with Ande on the running. I love to run, but it doesn't help the swimming all that much. Even the cardio doesn't seem to transfer over all that well.
You're a breaststroker and distance freestyler, right? Whoops, we must have been posting at the same time. I see you answered that. Glad you're injury free! You can swim up to 3 events at nationals without having made qualifying times though. Keep that in mind. You've got plenty of time to train until May.
Sounds like you're in pretty decent shape and, since you're young, you'll adapt quickly. I am in somewhat decent shape. But, unlike Terry, I am not remotely near the times I did at 18. As they say, I used to be faster, but now I'm a master.
I always stay in the comfort zone. If I am racing in May I would be doing a very slow build up to attain my goals.
As a matter of fact that is when my races are May in Winnipeg. I am swimming with a vengence but within my abilities at this time. Never more then 1000m a day and setting the goal of breaking the Canadian records for my age group in the 50 and 100 free and fly.
I do not ever over do it.
I'm starting two-a-day practices in a desparate attempt to get ready for Nationals. So I'm swimming 3 times a week, twice a day, running and light weights the other two days, and resting on weekends.
Any ideas for making the transition from swimming just 3 times a week to this new schedule easier? My muscles are screaming right now!! :help:
Hi Seagurl,
Amen! Getting in shape is hard to do!! It's an ongoing quest.
I too admire you for your workout routine! You are doing more than I am - I swim 6 times a week for 1.5 hrs each practice and do weights (moderate 45 to 60 minute routine) 2 to 3 times a week. No running if I can help it! I'm too tired! Sundays off. I attempted "doubles" for a bit but cut it out as swimming became very "un-fun" and I was exhausted at the start of each practice - a sign my body was not ready to handle that.
I'd like to know what made you decide to do doubles 3 times a week as opposed to 1 practice 5 or 6 times a week. Is it a scheduling issue or is there a training philosophy behind it? Just curious. How much yardage are you putting in and what kind of intensity (intervals) do you practice at?
How many hours of rest do you have between doubles?
There's no need to resort to, as you put it, "desperate" measures! :agree:
With doubles (I'm a bit older than you at 34 - so you may be better suited to pulling this off at 19/20 if that's how old you are), I did not get enough recovery time and continued to feel poor during practices. So I cut it out.
If you are feeling terrible (and I'm not sure based on your post), I'd modify the training plan to include a gradual build up of yardage and intensity in order to avoid *possible* injury and/ or burn out. Perhaps cut out the runs and shoot for swimming 4 times a week. :2cents:
What are your goals for nationals? You may not need to cram in all that you listed and still see excellent improvement from a fitness standpoint.
I'm 20 (21 in May).
20 year olds are super human. (In 25 years or so you'll agree.) Somehow recovery time is much faster when one is young.
As much as one loves the sport... suiting up twice in one day might lose it's appeal after the second or third week. (I only did this in college because of the scholarship...otherwise once a day would have been fine with me.)
I like Ande's recipe. Five days once a day.
This may even be better than three days with the doubles.
My goal times are to make qual times for Nationals (which I have a ways to go) and I"m really afraid of not being able to make it by May, so I want to train as hard as possible for as long as possible....but I guess I might be over doing it.
I started two a days for scheduling. My team has a practice in the morning and at night. I would swim 5 days a week, but I don't swim well on my own, and since I have access to coached workouts I figured two a days would be better. I get 12 hours of rest in between the workouts, so it's a good rest.
Sounds like I need to cut back a bit though. So how 'bout swim Mon. and Fri. mornings, two practices on Wed. and then maybe reduce the amount of time I run on Tues. and Thurs. from 30 min. to 20 or 15 min.?
That seems like a schedule I can live with and not over do it. I'm not sure if the wipe-out was from not being in the pool for 3 weeks or from doing too much. I'll cut back for a little while and see how I feel.
Thanks everybody for the tips!!!!
What's your age? Your current fitness level? Your goals for Nationals?
I'm 20 (21 in May). I'm not in super great shape, but I'm not as bad as I have been. Goal for Nationals is qual times for the 1000, 500, and 100 ***...can't remember them off the top of my head.
Currently injury free. Last bad injury was 2 years ago (disslocated shoulder) and haven't had any problems since completing my PT.
I love medicine balls!! Those things are amazing....wonder if I can convince Michael to help me out there. :wiggle:
I usually run 30 minutes on an elliptical. But I'll hold off for right now, sounds like that seems to be a general concenus. You need a lot of running in Parkour, but I'm not going to ramp up my parkour right before Nationals. Just something fun to do on weekends. :groovy:
No idea about a poem....I have been thinking about it though........I'll see what I can do this weekend. ;)
Hi Ande!
Big discussion around weight lifting vs Swimming currently in our team. Michael Phelps never lift weights..he seems to do pretty good in the pool:rolleyes:. Lots of others spending lots of time in the gym as well. You recommend weight lifting as I understand. Why? Do you recommend it even for 35+ age groups? Thx!/Per
Per:
Now, I'm not Ande, but I think Ande would say yes to your last question. (He himself is over 35 and lifts.) As you age, you start to lose muscle mass. To counteract that, you need to life weights. If not for swimming, just for general health because more muscle mass helps along your other systems. But even for swimming, weight lifting is important, especially if you are a sprinter. I think Ande listed some swimming specific weight training on the "Ask Ande" thread recently.
I thought Michael Phelps had recently started lifting weights ... I understand he has a mean medicine ball routine, which would be a good substitute/complement to weights.
Kyra:
If you've just recently started running, make sure you don't ramp up the milage too fast. Even though you're young, too much mileage too soon can easily result in injuries (even with good technique). And if your knees already hurt, you might want to back off. Do you need a lot of running for Parkour? I would do shorter runs at least of no more than 30 minutes. I usually run 2-3 times a week, even though it's not good for my swimming. (If you have to double up, do a run/swim instead of a swim/swim.) But before a big meet like Nationals, I try to completely cut out the running (and weights) for at least 2-3 weeks. So, if you're going to run, don't "add it in" in the spring shortly before Nationals. Plus, if your knees hurt, better to use a treadmill or run on dirt or grass. Less pounding. Good luck! You sound very ambitious.
P.S. When are you going to write another poem?
