I've got a meet coming up Feb. 28th/Mar. 1st and I want to focus on the 100 freestyle (want to break 60s; just did a 1:03, have done 1:01.8). I've got 18 weeks until the meet and have constructed a plan based on Janet Evan's periodization cycle in her book and Tudor Bompa's periodization idea of a really hard day followed by an easier day. This is how it looks right now:
Base Training--About 25-30k a week
7 weeks (Goal is to get body fit and ready for next phase)
Mostly aerobic free but also IM and pure speed work
M/W/F--swim 4-5k + weights + run 25-30 minutes
T/H--swim 4-5k (long kick sets/IM work and some pure speed work and starts)
S--swim 5k-6k and do a test race (longer race) at end of workout from blocks--try to beat time every week.
Sundays--Hot tub and flexibility work
Threshold Training--About 20-25k a week
5 weeks (Goal is to get comfortable at faster speeds; "easy speed")
Mostly aerobic threshold workouts but also aerobic free/sprint/IM work
Pretty much the same schedule as above but a slight decrease in workout yardage and slight increase in intensity.
Speed Training--About 15-18k a week
5 weeks (Goal is to work on pure speed and get fast)
Mostly speed workouts w/long rests but also threshold workouts and easy aerobic workouts.
More intense; less yardage; less reps in weight room but heavier and faster; emphasis is still on technique but power is a close second. Increase intensity w/runs as well but shorten them to sprints. Everything I'll do will be fast but on the easy days everything will be extremely easy.
Taper--About 5-10k this week
1 week (Cut back on about everything; sharpen and prepare to race)
Cut weights/running completely two weeks from meet. Do body weight work the week before taper starts. Taper week no dry-land at all.
My weight training is alternating workouts (1-5m rest between sets and try to increase weight every week) Takes about 25-30 minutes.
Workout A
Squats
Incline Bench
Inverted Rows (upper back/rear delt work)
Decline Pushups 3xFailure
Abs
Workout B
Squats
Overhead Press (military press but standing up)
Deadlift
Pull-ups/Chin-ups (rotate) 3xFailure
Prone Bridges 3x1 minute
I hope this isn't too long of a post; thanks for your help.
Parents
Former Member
So you currently do a 1:03. You want to go sub 60. And you have 4 months in which to do it.
What is your fastest 50 time? If you can go 26 high or 27 low, you are in with a real chance. You could go out in a 28:50 and come back in a 31. (Your first 50 about 1 to 1 and a half seconds off your best time and your second 50 between 2 and 3 seconds off your first). Start thinking about your race strategy now. Set goals for your splits. Now tailor your training to achieve those goals.
Stay focused on that 59:99 all through the next 4 months. Don't expect it to magically 'pop out' of hours of aerobic training. In reality, you don't need to do that much aerobic training for a 100. You need strength and speed. It is good that you are going to the gym. Now focus on your speed work in the pool. Your idea of doing a 100 once a week on a Saturday, for time, is a good idea. It is not enough, though. Twice a week would be better. That gives you 32 race practice runs over the next 4 months. Is that enough for you? If you are improving on a weekly basis and within reach of your goal then, yes. If no, then perhaps you need to do more. Remember IN ORDER TO SWIM FAST YOU NEED TO TRAIN FAST. Do fast 25's and 50's as well. Get timed for them and beat those times.
Don't forget your starts and turns. If you have a lightning fast start, a 'rockin' fast turn' (Paul Smith's term)! and tight streamlines off the dive and turn, that could make all the difference between a 1:00:01 and a 59:99.
All the best.
Syd
So you currently do a 1:03. You want to go sub 60. And you have 4 months in which to do it.
What is your fastest 50 time? If you can go 26 high or 27 low, you are in with a real chance. You could go out in a 28:50 and come back in a 31. (Your first 50 about 1 to 1 and a half seconds off your best time and your second 50 between 2 and 3 seconds off your first). Start thinking about your race strategy now. Set goals for your splits. Now tailor your training to achieve those goals.
Stay focused on that 59:99 all through the next 4 months. Don't expect it to magically 'pop out' of hours of aerobic training. In reality, you don't need to do that much aerobic training for a 100. You need strength and speed. It is good that you are going to the gym. Now focus on your speed work in the pool. Your idea of doing a 100 once a week on a Saturday, for time, is a good idea. It is not enough, though. Twice a week would be better. That gives you 32 race practice runs over the next 4 months. Is that enough for you? If you are improving on a weekly basis and within reach of your goal then, yes. If no, then perhaps you need to do more. Remember IN ORDER TO SWIM FAST YOU NEED TO TRAIN FAST. Do fast 25's and 50's as well. Get timed for them and beat those times.
Don't forget your starts and turns. If you have a lightning fast start, a 'rockin' fast turn' (Paul Smith's term)! and tight streamlines off the dive and turn, that could make all the difference between a 1:00:01 and a 59:99.
All the best.
Syd
