Okay, 4 of us in my YMCA Masters group are getting stoked about trying to qualify for 2010 nationals since we live right here in the ATL. Our masters groups is fairly small and not too many former age groupers so we really don't compete - at all (well, maybe if you count triathlons).
Of the four of us, two swam in college. We sort of alternate coaching the entire group while swimming and we only swim 3 days a week right now (that's what the Y let's us have). 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.
So my question is, if we have a year to train and we are restricted to 3 days a week in the pool, what sort of regimen could you recommend to first improve our fitness and endurance, then get faster to qualify and finally prepare for the actual meet?
Thanks!
Parents
Former Member
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!
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!
