In "Swimming Anatomy", Ian McLeod notes that drills, kicks, and pulls should generally be done after full-stroke work, for the same reason that isolation work should be done after muscle-group work in the gym -- if you tire a small group of muscles, they will limit your performance when you try to work the larger group, so you won't get the complete workout on the group that you otherwise would have.
Since I'm returning to swimming without a coach, I wondered what other general principles people follow in their workouts.
It will help me as I try to structure my own workouts going forward.
Thanks.
Thanks for the info:)
A set of how many 100's (described in improving AT with T-30 test above) do you recommend?
We will often do sets of 10, but it can vary. We just did a T-30 at practice, I swam 2300, for an AT time 1:18, give or take.
So we might do something like this:
10 x 100 on 1:25
rest 2 minutes
8 x 100 on 1:20
rest 2 minutes
6 x 100 on 1:15
rest 2 minutes
3 x 100 on 1:10
That would be good for endurance training for me, even if I didn't end up making them all.
You can use the same pace and do 200s--
5 x 200 on 2:45
5 x 200 on 2:40
5 x 200 on 2:30 (at this point, these would be really hard for me)
If I wanted to work on middle distance, I would do similar sets but with more forgiving intervals--100s on 1:45s, for instance, or even 2:00, but try to swim them a lot faster (i.e., instead of coming in on the 1:15, try to come in on 1:10 or below.)
And then for more sprint-oriented training, much, much more rest--
100s on the 3:00 or even more rest, with proportionately more effort--i.e., try to go sub 1:05s if not break a minute.
Thanks for the info:)
A set of how many 100's (described in improving AT with T-30 test above) do you recommend?
We will often do sets of 10, but it can vary. We just did a T-30 at practice, I swam 2300, for an AT time 1:18, give or take.
So we might do something like this:
10 x 100 on 1:25
rest 2 minutes
8 x 100 on 1:20
rest 2 minutes
6 x 100 on 1:15
rest 2 minutes
3 x 100 on 1:10
That would be good for endurance training for me, even if I didn't end up making them all.
You can use the same pace and do 200s--
5 x 200 on 2:45
5 x 200 on 2:40
5 x 200 on 2:30 (at this point, these would be really hard for me)
If I wanted to work on middle distance, I would do similar sets but with more forgiving intervals--100s on 1:45s, for instance, or even 2:00, but try to swim them a lot faster (i.e., instead of coming in on the 1:15, try to come in on 1:10 or below.)
And then for more sprint-oriented training, much, much more rest--
100s on the 3:00 or even more rest, with proportionately more effort--i.e., try to go sub 1:05s if not break a minute.
