I'm trying to make a qualifying time in either 50 or 100 *** for the SCY Nationals and need some training help.
I've posted my goals on Ande's thread, "what are your goals and what are you going to do to get there" but they are essentially going from a 35.xx to a 32.xx in the 50 and a 115.xx to a 110.xx in the 100.
I have a great Mon-Wed-Frid, coached, 90 minute, interval-based, workout that is IM mixed, 3400-3800+ yards. Right now we are building endurance without much sprinting and not focused at all on the breaststroke.
I am lifting weights (with a focus on my core) tues-thursd.
Occasionally, I have had a technique consultation from a private coach and am working on my stroke when I can. I'm going to try and post a video as soon as I can, as I need a lot of help - my size (6'-3'') and build (190 lbs) can only get me so far. I've only been swimming 17 months and I'm 43 y/o.
I want to add at least one other swim workout per week, but need to know how to structure the workout to focus specifically on getting faster and stronger on the breaststroke.
Does anyone have any breaststroke-focused workouts to recommend, including drills, sets, pacing ideas, etc? Or any other suggestions?
Many thanks for all ideas!
Parents
Former Member
Here's a workout I did last night which worked pretty well:
400 warmup: 100 swim, 300 misc kicking with and without a board (no fins)
5 X 200 swim, alt free and *** with fistgloves (200 free, 200 ***, etc.) 60 sec rest between. Focus on relaxed, consistent pull technique, good body roll on the free, and good hip/body position on the BR.
5 X 100 swim, alt free and *** 60 sec rest. gloves off.
Focus on finishing the pull on the free (push the hip out of the way). Focus on fast hand recovery and squeezing the elbows together to raise the head on the breaststroke.
5 X 50 swim, alt free and ***
No conscious thought, just relax and try to go FAST by applying what was imprinted during the 200s and 100s.
400 pull warmdown
If you don't have the gloves just swim with closed fists. Make sure you keep them closed for the whole 1000 yd set though, to get the full effect. It's amazing how much it helps with the breaststroke.
Here's a workout I did last night which worked pretty well:
400 warmup: 100 swim, 300 misc kicking with and without a board (no fins)
5 X 200 swim, alt free and *** with fistgloves (200 free, 200 ***, etc.) 60 sec rest between. Focus on relaxed, consistent pull technique, good body roll on the free, and good hip/body position on the BR.
5 X 100 swim, alt free and *** 60 sec rest. gloves off.
Focus on finishing the pull on the free (push the hip out of the way). Focus on fast hand recovery and squeezing the elbows together to raise the head on the breaststroke.
5 X 50 swim, alt free and ***
No conscious thought, just relax and try to go FAST by applying what was imprinted during the 200s and 100s.
400 pull warmdown
If you don't have the gloves just swim with closed fists. Make sure you keep them closed for the whole 1000 yd set though, to get the full effect. It's amazing how much it helps with the breaststroke.
