Once upon a time--say the better part of three decades ago--I could sprint fairly fast. I went 22.8 and 50 flat in the 50 and 100. I have resumed swimming and begun to compete, and I have noticed that I seem to have a governor blade of some sort on my speed. Just swam my first meet and went 28 and 1:02. I know I will improve, but I sense that I may not be able to improve dramatically. Has anyone seen big jumps of improvements for short races? If so, how?
The good news is that I felt really strong coming home in the 100, and it made me think that maybe I should try the 200 and even the 500. In the former case, how do people approach splitting a 200, and what sort of training do you do? Thinking about this in the context of a zone meet in 3 to 4 weeks.
Look forward to your thoughts.
Although there are a number of people that have posted studies here against the benefits of breath control/hypoxic work.....the fact that every top tier college and USS team uses it works for me.....basically use a breathing pattern of something like 3/5/7/9 by 50 on a longer swim....or use a snorkel.
As for yardage.....that is a very subjective thing. I'm considered a slacker (for good reason) but I don't set yardage minimums.....I swim based on what my body is telling me....often times cutting a work out short or taking a rest day because my technique has fallen apart.....as an old fart i simply don't buy into the "more is better" and/or "just swim thru it" thinking.
By the way.....today was "fast Friday" here with the Sun Devil masters group:
warm up; 600
8 x 50's @ :50 descend 1-4/5-8
Main set:
12 x 200 @ 3:00 (2 fast/1 easy)
Or
6 x 200 & 6 x 100s all on 3:00 (2 fast/1 easy))
Or
12 x 100's @ 3:00 (2 fast/1 easy)
throw up
warm down
Although there are a number of people that have posted studies here against the benefits of breath control/hypoxic work.....the fact that every top tier college and USS team uses it works for me.....basically use a breathing pattern of something like 3/5/7/9 by 50 on a longer swim....or use a snorkel.
As for yardage.....that is a very subjective thing. I'm considered a slacker (for good reason) but I don't set yardage minimums.....I swim based on what my body is telling me....often times cutting a work out short or taking a rest day because my technique has fallen apart.....as an old fart i simply don't buy into the "more is better" and/or "just swim thru it" thinking.
By the way.....today was "fast Friday" here with the Sun Devil masters group:
warm up; 600
8 x 50's @ :50 descend 1-4/5-8
Main set:
12 x 200 @ 3:00 (2 fast/1 easy)
Or
6 x 200 & 6 x 100s all on 3:00 (2 fast/1 easy))
Or
12 x 100's @ 3:00 (2 fast/1 easy)
throw up
warm down
