2010 Nationals is a year away, so what now?

Rich, There are several different types of workouts available on the Workouts area of the forum. Depending upon what the goals of you and the other swimmers are you can choose the appropriate workout for your group. As for meets in the area to get qualifying times at you can go to www.dixiezone.org and look for the meets in the Georgia area. There are usually several per year and you can use converted times if you are swimming either a long or short course meters meet.

Rich, If you and your workout buddies are looking to add an extra day, come drop in to Sunday practice at Emory where a lot of us from Dynamo, Trout, Killer Whales, and Jocks meet up one day a week. We have moved outside (Clairmont campus) and swim 8-9:30 am on Sundays. We're currently doing short course, but once it gets a little warmer and the covers come off, we will be doing long course. Drop in fee is $10. -Heidi

This gives you ample time to coordinate the party with S(he)-Puff.

2) what is S(he)-Puff and why do I feel so compelled to find out? You need to have the Puffster up to your practice to see true speed. Then, afterwards, begin party planning.

Rich, Sorry, we've never met. I don't even know where the Fowler Y is. I only swim at Pace Academy and at Emory. The nice thing about Emory is that you can stay the whole day at the pool (though you have to sit outside the pool area from 9:30-10 while there is no guard) and it's a beautiful facility. So great place if you are looking for a relaxing day in the sun. Definitely try some meets - there is one at Clemson first weekend of May and a long course meet at UGA first weekend in June. Hope to see you in the pool! Heidi

The OP didn't say what events they want to get fast in - and how fast they already are in these events. For example if you want to get faster in the 500 free the training would be much different than the training required to swim a fast 50 or 100. But I offer a few general thoughts: 1. If 3 workouts per week is what you have - then make sure each one has a purpose and you make the most out of each one. 2. Race when you can. Race execution (splitting, etc.) can make a big difference in your overall performance. 3. You could easily add some dryland work to the schedule even if you only get 3 days in the pool.

Ah this is GREAT Feedback so far. Thanks! Couple of things: 1) Heidi - can't be but so many Heidi's that swim in Atlanta, you must have swum with us at Fowler Y with Ed, Metz and I, right? As for the extra workout, I'm too cheap to spend $10!! I'll swim on my own at the Y first, but thanks you never know when I might need it for some motivation. 2) what is S(he)-Puff and why do I feel so compelled to find out? 3) As a group we are probably most interested in freestyle, 200 and under although I may swim the 500 free. Most of us would focus on free, but one of us is primarily a breaststroker. We'll probably throw some fly or IM in if we want more. I'm probably going to see how I do in (50, 100, 200, and 500 free, 50 or 100 fly, 100 im, maybe 200 im, maybe 50 or 100 back). I know that's lot of stuff, but I think it's been a LONNNNNNNG time since I last competed.

Fun, a year out is some serious planning. First, (S)he-Puff is actually the user CreamPuff, and I guess she likes to party? Geek is kinda nuts, so who knows. Ok, you are a year out. First thing to do is break up your year into manageable pieces and set small goals for each piece. Early on, I would suggest yardage targets and number of practice targets, because endurance and regular workouts will help you meet your long term swimming goals. Add some strength training to your overall program. Start out simple and stick with it. If you enjoy it, you can expand your program. I suggest a warm up set or two, then 3-5 working sets of a push a pull and a squat. So if your working weight is 200lbs, do 5 reps at 100lbs, 3 reps at 150lbs, and 3x5 reps (or 5x5) at 200lbs. Start light, make sure you are doing everything correctly, and add a little weight every workout. I recommend a 5x5 workout if you are new to lifting. If heading to the gym is unreasonable (com'on, you guys already swim at the Y, lift there too), then you can just add body weight exercises. Push ups, pull ups and body weight squats are a good start. Learn about foam rollers and tennis balls for myofascial release. This is like a little do it yourself massage work that will help you prevent missing practices. Also on the preventative front, consider adding yoga in the group form or at home watching with a Yoga tape or show, or create your own stretching routine that you do daily. Dynamic stretching is considered the safe way to stretch now, and the old school method of stretching cold muscles is out of fashion. The goal is to just push yourself through a full range of motion on your joints regularly to prevent any muscles pulls which would keep you from practicing. Read Ande's Swim Faster Faster thread for lots of tips on the actual swimming side of things. Ande recently recommended stretch cords for strength training. Stretch cords are also great for preventative rotator cuff exercises. They cost about $20, and are well worth the expensive. Good luck!

I don't think any of us will have any trouble qualifying. 2 of us could qualify right now, while the other 2 (including me) will have to get in better shape to qualify. You can enter three events at Nationals without meeting the qualifying times. See the explanation here: Qualifying for Nationals - U.S. Masters Swimming Discussion Forums

Since you've got a solid year to train in front of you I would suggest really concentrating on technique this summer. This is the perfect time to correct that stroke fault. Don't even worry about the yardage. Just aim for perfect technique.