As I crawled back into the pool today fat and out of shape, I wondered: Don't sprinters need some minimal aerobic work? I see that Ande is doing none whatsoever and Paul advises not "fighting fat" in the pool. I do a lot of race pace training and cross training. But still, is just a little aerobic work called for? I can tell I don't need any for 50s, but my 100s could use a little something. I don't think I have the substantial swimming aerobic base that people like Ande have because I was out of the pool for so many years .. So I'm either taking my 100s out too slow for fear of dying or actually dying. Does aerobic work help counter this? Or do I need more lactate work such as doing 100s with huge amounts of rest?
This goes back to:
A) Defining what a "sprinter" is
B) Distinguishing between SCY-SCM/LCM
On "A" I personally define a sprinter as someone committed first and foremost to their 50(s). If that is the focus the training is extremely different than someone who wants to "extend" their reach to the 100, 200 & 500 where more emphasis on aerobic base is needed. Jazz is the perfect example, blazing fast 50 speed...not so concerned with the 100...and in his case a focus on high intensity pool work and weight training is more important. Speaking for myself, I've never been a sprinter....middle distance with the ability to stretch myself down to the 50/100 because I have worked on developing "easy speed" but also able to back half the 200/500.
On "B", long course meters is an entirely different animal in the 100 on up so if you do want to be strong in the 100 you need some basic aerobic training mixed into your routine....for me thats where spinning comes in, the training effect of being on a spin bike for 30-60 minutes maintaining an average hr of around 145 is something I can't get in the pool. I use that time for technique and speed work and early on some longer aerobic swimming/kicking work.
On the pool I would check the 2nd, 3rd and 4th options.
Well...in 10 years...that coaching staff may not be there either. So, that's a bit premature to cross a good swimming school off the list.
I was joking, of course. I saw the letter too. Heck, I started swimming masters based on my participation in a beer relay (sans vomiting). I did laugh at the comment about the Stanford team doing this set with wine coolers and the completely appropriate response questioning their manhood.
This goes back to:
A) Defining what a "sprinter" is
B) Distinguishing between SCY-SCM/LCM
On "A" I personally define a sprinter as someone committed first and foremost to their 50(s). If that is the focus the training is extremely different than someone who wants to "extend" their reach to the 100, 200 & 500 where more emphasis on aerobic base is needed. Jazz is the perfect example, blazing fast 50 speed...not so concerned with the 100...and in his case a focus on high intensity pool work and weight training is more important. Speaking for myself, I've never been a sprinter....middle distance with the ability to stretch myself down to the 50/100 because I have worked on developing "easy speed" but also able to back half the 200/500.
On "B", long course meters is an entirely different animal in the 100 on up so if you do want to be strong in the 100 you need some basic aerobic training mixed into your routine....for me thats where spinning comes in, the training effect of being on a spin bike for 30-60 minutes maintaining an average hr of around 145 is something I can't get in the pool. I use that time for technique and speed work and early on some longer aerobic swimming/kicking work.
On the pool I would check the 2nd, 3rd and 4th options.
Good points. I did notice your impressive range at nationals, in the 50 thru 500; very nice. (But somehow I missed your 200 fly? :))
The fitness aspect of cycling/spinning or running is unquestioned (as well as for weight control). But is it really so hard to do the same in the pool? The 1-hour postal swim hurts just as bad as a 40 km bike time trial, after all, and probably has a similar affect on HR.
As an aside, my triathlete/cyclist friends always marvel about -- and don't quite understand -- swimmers training for hours for events that last mere minutes.
The fitness aspect of cycling/spinning or running is unquestioned (as well as for weight control). But is it really so hard to do the same in the pool? The 1-hour postal swim hurts just as bad as a 40 km bike time trial, after all, and probably has a similar affect on HR.
But it has a dissimilar effect on shoulders! Shoulder preservation and longevity is another key reason to cross-train. And kick.
Thanks for the sets, Jonathan. Lotsa paddles and pull buoy in there ... I think 4000 yards is about my limit per workout though. I can't hang with the likes of (S)he-Beast! How do you suggest increasing DPS for back and fly?
Paul:
I've gotten fond of my 100s (even though, as Jazz points out, they hurt) and don't want to be a pure 50s swimmer. Plus, I enjoy LC. LC sprints rock because you tall folks aren't killing me off every wall.
But it has a dissimilar effect on shoulders! Shoulder preservation and longevity is another key reason to cross-train. And kick.
Absolutely...although cycling in the aero bars puts more strain on my shoulders more than swimming does.
Absolutely...although cycling in the aero bars puts more strain on my shoulders more than swimming does.
Hmmm. I spend lots of time there as well, and it doesn't bother my shoulders very much at all. If they get sore I just straighten up and shake them out, and I'm good to go for a while. My neck is a different matter though. For half iron and full iron length races, I take two ibuprofen at some point during the bike ride to control my neck pain.
The fitness aspect of cycling/spinning or running is unquestioned (as well as for weight control). But is it really so hard to do the same in the pool? The 1-hour postal swim hurts just as bad as a 40 km bike time trial, after all, and probably has a similar affect on HR.
It would be for me. I think shoulder-wise I max out at 17,500 yards or so per week, in four sessions lasting about 5.5 hours total. Along with dryland strength training for core and limbs, that amount of swimming might be enough for my best performance in short events, but I have other goals as well. (Last year my OW swimming won me a spatula, a potholder, and a plate! Just a few more years and I will be able to bake a cake!)
As an aside, my triathlete/cyclist friends always marvel about -- and don't quite understand -- swimmers training for hours for events that last mere minutes.
Do you know anyone who trains for track events in cycling or running rather than for road racing? I think long distance OW swimming is a better comparison for triathlon or road cycling, and track meets are a better comparison for swim meets. A 40-ish classmate in professional school ran track but I never quizzed him about training regimens. Maybe rtodd or someone else with a track background can enlighten us as to how 45-year-old 400m specialists train?
Good points. I did notice your impressive range at nationals, in the 50 thru 500; very nice. (But somehow I missed your 200 fly? :))
The fitness aspect of cycling/spinning or running is unquestioned (as well as for weight control). But is it really so hard to do the same in the pool? The 1-hour postal swim hurts just as bad as a 40 km bike time trial, after all, and probably has a similar affect on HR.
As an aside, my triathlete/cyclist friends always marvel about -- and don't quite understand -- swimmers training for hours for events that last mere minutes.
Chris, I swam a 200 fly once in college as punishment for coming to a Saturday workout hungover...I never showed up like that again which should indicate the level of passion I have for that particular event!
As for the overtraining we do to swim such short races..that same idea is what The Race Club basically was founded on. Ever see the interview with Mike Bottom about "cat mentality"? pretty intriguing:
www.flocasts.org/.../speakers.php
another interesting clip
www.flocasts.org/.../speakers.php
Actually, I think the best way to improve your 100 is to do this set.
I guess I'm just an old fuddy-duddy but this is pretty gross...remind me to cross Auburn off my son's school list in 10 years...
Why did they want them to throw up?
Why did they want them to throw up?
That's generally a sure sign that you have pushed yourself to the extreme limit, and probably a bit beyond. Judging by the misters running poolside, it was probably quite warm as well...that only makes matters worse.
