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.
Quicksilver.....I hate to disagree if he wants to get faster in the 50/100 a set like that would be fine.....on recovery days.
For speed/power I would suggest it be modified and swum 2x a week as follows:
1 x 200 @ 3:00 hypoxic
2 x 100's build @ 2:00 focus on fast turns w/sdk
4 x 50's @ 2:00 race pace
When coming back into the sport after a 12 year absence I found that because i had stayed in good shape my endurance was fine....but it took a couple of years to get speed back....speed is a function of power and technique and you have to train that to race it.
Good luck....
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
Red,
here's a good set based on your current swimming ability.
(1) 200 on 2:50
(2) 100's on 1:25
(4) easy paced 50's on :50
The 50's will bring you back to the top of the clock...and you can start again. They also allow you to get some wind back...and help maintain clean form.
You can do this set either two times around... or even three if you feel up to it. 1800 yards is a good set.
It will tighten the knotch a bit from swimming at the 1:30 work interval...and help build the engine for swimming a good 200.
Okay, got it--I will work with these set ideas and see how it goes, perhaps on alternating days. Quicksilver, I will try your set today. Paul, can you define hypoxic? I remember the term, but not what it means. And secondly, how much yardage generally and/or how many times do you recommend that higher intensity set in a given workout? Twice a week I get, I'm just wondering how far to go. I like to do 3 to 4k per workout.
Thanks again!
Red
Hi Paul,
I agree. The set I suggested focuses more towards building some stamina...and getting out of his comfort zone of swimming repeats on the 1:30 schedule. Not really intended for sprint training.
I like that set because the 200 can be paced fairly hard...and you can push the 100's knowing that the 50's will offer some active recovery while you retain good form (focusing on perfect technique).
Paul's modified version is great for awakening the sprinting muscles. (especially with the season drawing to a close).
Swimming fast in practice teaches how to swim fast in a race.
And there's only one gear in the fifty. Fast. :agree:
Quicksilver, I did your suggested set in a multiple of three yesterday, and it felt good. The third time around I felt it, but maintained the pace. I will try the sprint version of the set today or Monday.
You're very welcome. Steady swimming will help build the aerobic base for the 200. That same set can be altered to a faster interval when you're ready. (Either on the 2:40 and 1:20... or the 2:30 and 1:15.) Maybe next season.
The sprint set will be the real challenge. I agree with Paul about two times a week at the most.
I look forward to hearing how the year end goes.
Good luck in your training.
why would that set be done only 2x week at most? i am training for the 100/200 and I do sets like that up to 5 times/ week. granted i haven't seen much improvement in my shorter events. perhaps i've been doing a bit too much engine building
You may not know this...but the original poster is making a comeback after a coronary condition...which required 4 stints.
A remarkable achievement in itself.
When you're younger ...it's one thing to stress your body three, four... even five times a week. Recovery literally occurs after a sound sleep.
But in the 40's and 50's...a bit more time between tough sessions may be necessary.
