Well SCY Nat are almost here and Ive been training hard. the last 3 months I've been in the pool 3 days a week at 3500 yards, and on my "off" days from swimming I've been lifting weights, running 3 miles @ 8min a mile, and when Im done with that I do a warm-up, sprints, and a cool down. I'm feeling a little broken down and cant sprint to save my life, but my conditioning is really good. and I think there is a flaw with my kick. I swam the first leg of the 200yd free relay and went 25.1......2 hours later I swam the 50 free, but I only went out at about 80% and really didnt kick, ended up going 25.2. and i felt that I could have held that pace forever...just cant accelerate? Now I was under 24.0 last year and I was not in this "good" of shape. 2 weeks before National I plan on dropping the weights and running. I need some opinions here....have I done it right?
a good set i have been doing to both gauge fitness and to work on pace work (i too and doing the 500 at nats) is a set of 24 x 100 free (you can shorten if you like of course)
3 @ 1:15, 2 @ 1:10, 1 @ 1:05
1 @ 1:15, 3 @ 1:10, 2 @ 1:05
2 @ 1:15, 1 @ 1:10, 3 @ 1:05
(you coudl stop here or do the first round again as i have done)
also shorter numbers of 100s (5-10) on shorter interval (you say you can do a 5:35 500 in practice which is 1:07 pace so maybe start at 1:10) and hold a goal 500 pace.
as for taper, you sound like you have worked out a ton and broken yourself down a lot, so it may be beneficial to rest longer (maybe 2+ weeks). i replied in an earlier thread that i personally will taper for 10 days and no more, seeing as my trainign season leading up to nats is short (about 9-10 weeks).
a good set i have been doing to both gauge fitness and to work on pace work (i too and doing the 500 at nats) is a set of 24 x 100 free (you can shorten if you like of course)
3 @ 1:15, 2 @ 1:10, 1 @ 1:05
1 @ 1:15, 3 @ 1:10, 2 @ 1:05
2 @ 1:15, 1 @ 1:10, 3 @ 1:05
(you coudl stop here or do the first round again as i have done)
also shorter numbers of 100s (5-10) on shorter interval (you say you can do a 5:35 500 in practice which is 1:07 pace so maybe start at 1:10) and hold a goal 500 pace.
as for taper, you sound like you have worked out a ton and broken yourself down a lot, so it may be beneficial to rest longer (maybe 2+ weeks). i replied in an earlier thread that i personally will taper for 10 days and no more, seeing as my trainign season leading up to nats is short (about 9-10 weeks).
