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
Try this everyday for a week, you will see
Your OWN warm up,
then...:
4 x 50 *** kick fast
4 x 50 brest drill
4 x 50 *** kick fast
Main sets:
All ***: between: 15-20 seconds rest, no more!
-12x25 on :30
-6 x 50 on :50 or :45
-3 x 100 on 1:45 or 1:30
-200 try best time 25" rest
-3 x 100 on 1:45 or 1:30
-6 x 50 on :50 or :45
-10 x 25 on :30
Your own warm down.
I've added this workout to my week and have done it several times now. I love it; it is really helping develop my endurance, speed, and technique as I focus on different stroke elements each time.
I've had difficulty keeping the intervals. I've also slightly sprained my inner thigh muscle. I also start getting cramps toward the end of the workout in my legs.
Is ths because my body is not used to this much focused breaststroke training, or am I doing something wrong? Going from a few hundred yards of breaststroke 3 X week, to 2000 yards in one practice is a big jump for me. Any feedback or advice?
I do love the workout however, and plan to set my intermediate goals in line with making the intervals for each set, closer and closer to this workout. Also, I'm adding in more breaststroke work in my other 3 weeky workouts (with my coach's blessing of course).
Any other ideas, suggestions, and advice?
Try this everyday for a week, you will see
Your OWN warm up,
then...:
4 x 50 *** kick fast
4 x 50 brest drill
4 x 50 *** kick fast
Main sets:
All ***: between: 15-20 seconds rest, no more!
-12x25 on :30
-6 x 50 on :50 or :45
-3 x 100 on 1:45 or 1:30
-200 try best time 25" rest
-3 x 100 on 1:45 or 1:30
-6 x 50 on :50 or :45
-10 x 25 on :30
Your own warm down.
I've added this workout to my week and have done it several times now. I love it; it is really helping develop my endurance, speed, and technique as I focus on different stroke elements each time.
I've had difficulty keeping the intervals. I've also slightly sprained my inner thigh muscle. I also start getting cramps toward the end of the workout in my legs.
Is ths because my body is not used to this much focused breaststroke training, or am I doing something wrong? Going from a few hundred yards of breaststroke 3 X week, to 2000 yards in one practice is a big jump for me. Any feedback or advice?
I do love the workout however, and plan to set my intermediate goals in line with making the intervals for each set, closer and closer to this workout. Also, I'm adding in more breaststroke work in my other 3 weeky workouts (with my coach's blessing of course).
Any other ideas, suggestions, and advice?
