I've been prepping for a meet this July 27,28,29. I plan on swimming the 200 yd freestyle, 500 yd freestyle, and the 100yd back. The past two months I've been doing 3000-4500 yds in the morning before classes, (it takes me anywhere from 1:15 to 1:25 to complete 4500 yds.) lifting 2-3 days a week, and jogging 1-3 days a week also. Some workouts I've completed are a 15x100yd freestyle w/15s break in 1:25-1:27, a 3x500yd freestyle w/15s break in 7:58, 7:38, 7:32, a 10x200yd w/15s break freestyle in 2:58-3:05, and finally a 10x100yd backstroke in 1:35-1:40 w/15s break. All of these workouts are not done all out but with a fair amount of energy left. If I continue swimming 3500-4500yds a day for 4-5x a week until race day, what kind of times should I shoot for?
Former Member
I've been prepping for a meet this July 27,28,29. I plan on swimming the 200 yd freestyle, 500 yd freestyle, and the 100yd back. The past two months I've been doing 3000-4500 yds in the morning before classes, (it takes me anywhere from 1:15 to 1:25 to complete 4500 yds.) lifting 2-3 days a week, and jogging 1-3 days a week also. Some workouts I've completed are a 15x100yd freestyle w/15s break in 1:25-1:27, a 3x500yd freestyle w/15s break in 7:58, 7:38, 7:32, a 10x200yd w/15s break freestyle in 2:58-3:05, and finally a 10x100yd backstroke in 1:35-1:40 w/15s break. All of these workouts are not done all out but with a fair amount of energy left. If I continue swimming 3500-4500yds a day for 4-5x a week until race day, what kind of times should I shoot for?
Hmmm, could be difficult to estimate racing times based on a combination weekly mileage and set pace.
But if you could provide me with your actual personal bests over :
100free, 400 free (and or) 1500 free, then I think I can help you setting realistic goals for these upcoming events.
Charles
** edits **
Sorry, I wrote 400 and 1500 free, if in yards this should read 500yd and or 1000yd and or 1650 yd.
The times don't have to be perfectly accurate. But the it's generally better to supply two times for two events that aren't close to each other. For instance, 100yd and 1000yd will produce a better estimate than 100yd and 500yd.
I only swam my senior year of high school and have bests of 2:20 for 200yd freestyle, 6:50 for 500yd freestyle, and never swam back before. I also had a 1:19 100 fly. I've been swimming for around 7 months total, the four months in high school, than about a 1 year break, and here recently three solid months of training, self-trained, no coaches or workout partners. 4-5 days a week of 3500-4500 yds of quality swimming, with 2-3 days of weights also. A normal workout is a warmup consisting of 500yd free, 200yd kick, 300yd back/***(working on turn), 500yd pull, and a 5x100 or 10x50yd kick set. Than a main set of 1500-2000yds, than a cooldown of 100-500yds. I don't really breathe hard at all during my workouts but I become fatigued to the point my stroke starts to mess up. Here recently I've gotten to a point where a 1:20 100yd free is not that difficult for me in workouts. Also I can flutter kick a 1:46 100yd free, granted this was not at full effort but probably 4/5 effort. I can do a 1:30 100yd IM with ease during a workout and feel pretty smooth during the swim. The races I'll will be competing in are: 50 yd free, 100yd IM, 500yd free, 100yd back, 100yd free, at the Show-me-State games.
