Dara just one the national title in the 100M Freestyle in 54.4 at the ripe old age of 40. Simply Incredible. :applaud: :woot:
If that's not inspiring I don't know what is.
looks like a solid plan
ande
Quicksilver & Tom,
As for how to set up a training cycle with 4 days a week available let me give you an idea how I will prep for Austin starting December 1st:
- Approx. 5 month/20 weeks cycle s follows:
1) 7 weeks of high aerobic base training mainly from 3x a week spin classes or riding, 2-3x a week in the water swimming no more than about 3000m (I train for the 200 so most workouts are middle distance but even in this phase do 2-6 starts after practive 1-2x a week and some speed work (fast 25's no breath after practice to ekkp up tempo "feel"), one of these days will probably be playing water polo, yoga 2x a week, weights 1x a week.
2) 6 weeks of higher intensity swimming, short rest intervals, broken swims, meet every weekend that I can find one. Keep cycling/swimming 2x a week, same number of days of yoga/weights but move to more dynamic work; plyo's, stability balls, etc.
3) 4 weeks of high quality race prep wokouts, lots of tempo work, power work (fins and paddles, bungee's, power racks)....same schedule of cycle/yoga/weights. Start turn focus using running dives into pool into turns to simulate race speed.
4) 3 weeks of "taper": stop lifting, stop cycling, yoga 3x a week, lots of quality swims keeping yardage the same for the first 7 days with more rest, the last 14 days begin to lower yardage ech workout, if feeling good get in 2-3 very fast swims with lots of longer (300-600 yard swims) hypoxic recovery (I usually use a snorkel), the last week I stay off stairs if at all possible, no more starts, high qulity 25's no breath and lots of drill work....If i've done my job I've "banked" evrything and now is the time to relax and rest and TRUST thatI'm ready.....then see what happens!
looks like a solid plan
ande
Quicksilver & Tom,
As for how to set up a training cycle with 4 days a week available let me give you an idea how I will prep for Austin starting December 1st:
- Approx. 5 month/20 weeks cycle s follows:
1) 7 weeks of high aerobic base training mainly from 3x a week spin classes or riding, 2-3x a week in the water swimming no more than about 3000m (I train for the 200 so most workouts are middle distance but even in this phase do 2-6 starts after practive 1-2x a week and some speed work (fast 25's no breath after practice to ekkp up tempo "feel"), one of these days will probably be playing water polo, yoga 2x a week, weights 1x a week.
2) 6 weeks of higher intensity swimming, short rest intervals, broken swims, meet every weekend that I can find one. Keep cycling/swimming 2x a week, same number of days of yoga/weights but move to more dynamic work; plyo's, stability balls, etc.
3) 4 weeks of high quality race prep wokouts, lots of tempo work, power work (fins and paddles, bungee's, power racks)....same schedule of cycle/yoga/weights. Start turn focus using running dives into pool into turns to simulate race speed.
4) 3 weeks of "taper": stop lifting, stop cycling, yoga 3x a week, lots of quality swims keeping yardage the same for the first 7 days with more rest, the last 14 days begin to lower yardage ech workout, if feeling good get in 2-3 very fast swims with lots of longer (300-600 yard swims) hypoxic recovery (I usually use a snorkel), the last week I stay off stairs if at all possible, no more starts, high qulity 25's no breath and lots of drill work....If i've done my job I've "banked" evrything and now is the time to relax and rest and TRUST thatI'm ready.....then see what happens!
