Keeping track of my training and Masters comeback after an 18-year layoff. I'll be posting daily workouts and, when time permits, I'll fill in the details of my background.
Why come back after 18 years? Who knows really. Here are a few possibilities:
1. A good way to channel my mid-life crisis energy.
2. I can swim a 50 breaststroke.
3. I can swim a 50 fly.
4. I wasn't doing anything useful at 5:00AM anyway.
5. Brown hair is over -rated.
6. Grey hair is inevitable.
7. I don't have to wear a "speedo".
8. That SDK thing looks like cheating to me.
9. Cheating should make it easier to go fast.
10. To find out how much I've lost.
Anyone else out there making a comeback?
Former Member
500 Free
500 Pull
20 X 25s Kick (:30 rest between)
10 X 50 SDK Down - NB/Long & Strong back - 2 Breaths
Lift:
Arms/Legs
Abs
Swam in the indoor pool since morning temps are in the 40s and they've closed the outdoor pool for the season. The indoor pool is warm.
Taking the next two days off due to kid schedules. I'll work on posting background information and goals over that time.
So...I'm trying to set realistic goals for an October 11th meet. They're calling the meet a "Sprint Pentatholon". It is dual sanctioned. The session I'll compete in is Saturday afternoon and only has two age groups (13-14 & Open), and the events are 50s of each stroke and the 100 IM. I plan to swim all five events.
Here are my recent 25 times from a sprint practice (from a push):
Free 11.5
Back 15.0
*** 15.4
Fly 12.8
The last time I tested (August 15th), I could bench press 250 and squat almost 400 pounds.
After 5 weeks of comeback training, I only started swimming "fast" in practice a week ago. I plan to spend the remaining 4 weeks (3-4 workouts per week) emphasizing speed in my workouts.
Does anyone know a way to extract goals from these variables? Is there anything else I should take into account? I'll be doing timed swims over the next couple of weeks, but wondered if anyone has an idea of how fast I might be able to go based on my first set.
Based on the times above, does anyone have comments on the following methodology for the 50 goals:
50s ~ (2 X 25 Push off time) + 1 Second
This would mean goals of:
50 Fly ~ :26.6
50 BK ~ :31.0
50 BR ~ :31.8
50 FR ~ :24.0
Am I being too easy/hard on myself? What are your thoughts?
Any alternative theories?
What about the IM? Has anyone developed a formula for calculating how fast you can go?
Based on the times above, does anyone have comments on the following methodology for the 50 goals:
50s ~ (2 X 25 Push off time) + 1 Second
This would mean goals of:
50 Fly ~ :26.6
50 BK ~ :31.0
50 BR ~ :31.8
50 FR ~ :24.0
Am I being too easy/hard on myself? What are your thoughts?
Any alternative theories?
What about the IM? Has anyone developed a formula for calculating how fast you can go?
Those are pretty good goals, but I would think that,unless your dive starts and turns are absolutely awful, your 50 race times will probably be more like 2 times your 25 push-off times MINUS a second or two. In addition to the speed boost you'll get from your dive, I would have to think you'll just go a little faster in an actual race situation as opposed to sprints in practice. At least, that's how it works for me.
you should be much faster than that
what sort of suit are you going to wear in your meet?
At least get a PRO LEGSKIN
Train for speed and strength
Rest a little bit and
find out where you are
think you're going to surprise yourself
It also depends if
you're a "workout swimmer" some swimmers are very fast in workout and
how much rest you need for hard back to back 50's
Formula to figure out IM time
Swim a hard 200 IM in practice for time
subtract 10 seconds.
Based on the times above, does anyone have comments on the following methodology for the 50 goals:
50s ~ (2 X 25 Push off time) + 1 Second
This would mean goals of:
50 Fly ~ :26.6
50 BK ~ :31.0
50 BR ~ :31.8
50 FR ~ :24.0
Am I being too easy/hard on myself? What are your thoughts?
Any alternative theories?
What about the IM? Has anyone developed a formula for calculating how fast you can go?
So that would put me at:
Fly: 24.6
BK: 29.0
BR: 29.8
FR: 22.0
I would love to think I can go these times at my first meet back. I hope you're right.
I have decided to conduct a time trial this weekend. There is a pretty fast pool here in town. Hopefully, I can get some practice on my starts and see what me 50s look like from the blocks.
I have no idea how to translate these my 25 times to a 100 IM. Any ideas out there?
Thanks Ande! That's encouraging. I hadn't put much thought into the suit since cash is a little scarce at the moment. I've been working out in a lycra TYR jammer.
Tried a different pool since it seems there is a conspiracy afoot. Really enjoyed the different scenery, cool water, and large digital pace clock. Today's emphasis was sprint kicking:
400 FR Swim
200 IM Kick
400 FR Pull
5 X (4 X 25) Kick ~ 4 SDK/4 BK/4 BR/4 FR/4 BR
1-3 Build :10 rest/ 1:30 rest after 3/Sprint 4 for time
Times:
SDK: 16
BK: 18
BR: 18
FR: 16
BR: 16
5 X (2 X 50)Kick on 1:00
Same order as above
6 X 75 Free on 1:05
4 Pull/2 Swim
Avg: 52+
400 Warm down
One month to go before my first meet!!!
Struggled through the workout I had planned. I decided to work on 12.5 sprints at the last minute.
400 Swim (6 Beat flutter kick)
200 Kick BR
400 IM Drill
4 X (4 X 50s) on 1:00
FL/BK
BK/BR
BR/FR
FR/FL
4 X 12.5 Sprints from push
Experimented with SDK/Breakout
3 Kicks seems best
4 X 12.5 Sprints Flag to flag
200 Warm down
