I just got back to swimming 4 weeks ago. we do 4500yds-5000yds a day -no problem. But i can't seem to break 32 sec. on 50 m. it's like i hit the wall each time i try. I tried brethe every 4 and 2 no luck.
I swim freestyle
my coach says build more endurance.
any ideas?
jjpj
Former Member
I'm trying to save time by only reading subject lines and not actual posts:
Start your turn a little further out.
:bolt:
I am not trying to be rude. But saying you do pull, kick, sprints is not very informative.
What does a typical workout contain?
Do you mostly do 100s, 200s, 400s, etc.?
And how fast do you swim these sets?
If you swam 10 x 100m, what would the interval be and what is your rest?
If you swim many very long sets of 200s or 400s or 500s they will do little to improve your 50 speed.
There are many here that know more than me. But to improve sprinting speed you should swim some sprints a few times every week. I would focus on 25s, not 50s. Swim some 50s where you sprint 25, relax 25, on a long interval like 2:00. I would also suggest that you try to breathe only 1 or 2 times on the sprint 25.
here is sample:
4X ( 1X50 @1:00 ; 1x75@1:30 ->i did it at 1:07)
3X50 @ 50 =did it at 37, 35, 34
1X100 @ 1:35=did it at 1:27
3X50 @50
1X150@2:20
3x50@50
1x200 @3:15=did it at 2:50
4X( 3X75 @1:30/1:25/1:20/1:30)
1X50 @ 1:10-did it at 0:36
400 smooth
end
jjpj
Weights, in my mind, make a huge difference on sprints, so I would encourage you to do them. Again, be careful with how much you take on when you start. Best to start with low weights and high reps to get used to the motion before you go to heavy weights.
You might want to consider buying Ed Nessel's book, Swim to Win. He has some great tips on weight-training for swimmers in his book not to mention some great swimming advice and training ideas.
Glad you are considering a couple of days off. I bet it will pay off.
Some athletes use training cycles where they have three weeks of intense training and then have a week of recovery (backing down on how much they do) before they go back to the three weeks of intense training. Periodization and individualization are the buzz words in training these days. It can be fun to design your plan.
I did take 2 days off then went back and it felt better than ever-i recovered and felt stronger. thanks for the tip.
jjpj
