I'm not too worried about the turning aspects...just a little unsure of what to do at the backstroke to *** turn.
Also any good workouts for this?
I'm doing 900 free for warm up (0-1650 in 6 weeks) then trey to do another 1500 per workout.
I've obviously been hitting *** but want to get some fly and back work in as well as turns--obviously I can always go to the wall and touch then turn but that's inefficient.
Is doing a 100 IM then hitting sets of 50 of fly and back or what? I've ordered a couple of books for reference and they should get here shortly.
Any thoughts or articles?
12x75 continuous IM (#1 is fl-bk-br, #2 is fr-fl-bk, #3 is br-fr-fl, #4 is bk-br-fr and then you're back to #1)
This is one of my favorite sets too. You can also go fly-fly-fly, fly-fly-back, fly-back-back, back-back-back, etc.
I do sets of 8-12 x 100 IMs too, alternating drill-swim or kick-drill-swim.
You can also do 8 x 50, two of each stroke. Or 8 x 50 alternating kick-stroke or drill-stroke.
You can also try 8 x 150. Odds reverse IM, 50 choice kick or easy. Evens regular 100 IM, 50 choice kick or easy. Don't forget reverse IMs.
Doing lots of 25s as Poolraat suggested is also good. Mix it up; lot of serial swimming.
Work on the turns and streamlines.
While that rollover turn is fast,I wouldn't recommend it for the average Masters swimmer,especially if you have a good breaststroke.If you mess it up you will be DQd or at least mess up your breaststroke pushoff/pullout(where you ought to start catching up with the non-breaststrokers.) I'd recommend an open turn,as you come into the wall on backstroke roll on your side toward the touching arm and then when you touch,turn just like in breaststroke except you touch with one hand.
The 100IM sums up all that defines masters swimming....its the essence of what we are about.....IMHO!
IM no matter what distance is and should be considered the "5th Stroke" and needs to be trained for to excel......still if your focus is on the 100 its a springt but one that I still approach with a "build" mentality...ie the start and each lap is inititated with a strong underwater and breakout but the first 2-3 strokes are used to get the feel/rhythm going and an attack on the wall.
I like any set that ties in turns...the transitions are what usually win/lose this event.
Of....and by the way....with one big a.s dolfin kick on the "token" breastroke lap I can get about 12-13 yards out of the way and get back to the "real" stroke...freestyle baby! :groovy:
One tip that works well for me is to do the fly lap with only 1 or even no breaths. You have plenty of time to breathe during backstroke, the dive already shortens the fly length, and if it's not your best stroke, it's probably the breathing that is making it hard! Also, keep in mind that having a great breaststroke is really helpful in IMs of all distances since if you are ahead after breaststroke, you get to start swimming freestyle and building your lead while everyone else is still doing ***. So work it all, but dig really deep for your strong stroke, and you'll have a great race!
As for training, everyone has given you great sets. Do all the strokes in every practice. Do IM sets. And enjoy the variety! Good luck!
I should have mentioned that I do LOVE the 100 IM! It is such a fun event... even though I'm really not that quick at it...
Here's another good set for working on your IM turns:
2-turn 50's
Start at the middle of the pool and finish in the middle of the pool (thus doing 2 turns per 50. I do these the same way as the continuous IM set... start with 1/2 lap fly, 1 lap back, 1/2 lap ***. Then 1/2 lap free, 1 lap fly, etc. For the free to fly transition, I just do an open turn then work the streamline and underwater kick. The beauty of the 100 IM is that fly is first, and it's only 1 length, so with a good start and kick, you can avoid swimming much of the length!!
We use this set for all freestyle at taper time, too. When you're inside the flags, you sprint... when you're outside the flags, it is SLOW and easy...
Note: I use 'lap' and 'length' interchangeably. Sorry for the confusion.
Big Boy.....I look at the breastroke leg of the IM the same as the running leg of a triathalon....something thrown in to appease those "special interest" athletes!
Best bumper stick as of late: "people that can't do sports run...people that can't run, run farther" :D
youtube.com/watch
thats a cross over turns, its in IM going from back to ***. The rule says you have to touch the wall then flip but not go past verticle which I don't even know what means. I would not sugest it but if your good at it, it is alot faster than a touching and turning around.
You can be slightly on your side, but not to 90 degrees. Meaning you still need to be mostly on your back. If you rotate completely onto your side you will be dq'd. I suggest a simple back to *** open turn for now. Touch on your back!!!!! I flip but I wouldn't recommend it unless A- you are already good at flip turns, B-you can do a back flip in the middle of the pool, and C - you have great lung capacity because it take good lung capacity.
Go out hard on fly and back, you'll be fine on *** and keep your head down and go like a bat out of hell on the free. I have a pitiful 100IM because my breaststroke eats up a 1/3 of my time ... maybe more ... :dunno:
All the sets mentioned are great. Make sure you do 25s from the middle of the pool focusing on the turns, too. GOOD LUCK! :D
Big Boy.....I look at the breastroke leg of the IM the same as the running leg of a triathalon....something thrown in to appease those "special interest" athletes!
Best bumper stick as of late: "people that can't do sports run...people that can't run, run farther" :D
Paul I totally agree ... the breaststroke leg is just for those extra special swimmers so they stop whinning ... absolute worst part of an IM ... such an icky stroke ... oh well ...
Fiesty, I suck at the 100 IM. Are you doing at any upcoming meets? Maybe I can try and keep up, I'm sure you are much faster than me. I usually am ahead after the first 25, then don't really gain anything on back, get creamed on *** and attempt to catch everyone on free. I had a very interesting meet at Lattof this weekend, kept getting put in the fastest head with all the superstars in lane 1 ... *sigh*
Also, keep in mind that having a great breaststroke is really helpful in IMs of all distances since if you are ahead after breaststroke, you get to start swimming freestyle and building your lead while everyone else is still doing ***.
Breaststroke is just a means to get to freestyle in the IM. Nothing more. It is a pure inconvenience that we IMers try to overcome by doing what Paul Smith suggests and staying underwater as long as possible. Besides, if you take the first 50 out really fast, my own strategy, no slo mo breaststroker can catch you in a length. :lolup:
As to running, it doesn't seem all that different that swimming to me. Both are worthy endurance sports, Mr. Smith. But I do agree that people who can't swim, swim farther. Good point. ;)
the 100 IM is a sprint, you need to dive in and get after it
fast turns
improve your weakest stroke
for normal people that's breastroke
if you can SDK fast, do it
save a little on the front end to bring it home
don't breath on free from the flags in
train for it by doing 25's, 50's 75's and 100's
race,
lift weights get strong
don't read books (unless it's the one I wrote)
don't roll over
bring out your inner animal
ande
I'm not too worried about the turning aspects...just a little unsure of what to do at the backstroke to *** turn.
Also any good workouts for this?
I'm doing 900 free for warm up (0-1650 in 6 weeks) then trey to do another 1500 per workout.
I've obviously been hitting *** but want to get some fly and back work in as well as turns--obviously I can always go to the wall and touch then turn but that's inefficient.
Is doing a 100 IM then hitting sets of 50 of fly and back or what? I've ordered a couple of books for reference and they should get here shortly.
Any thoughts or articles?
