Dropping time for next season?

There are people far more qualified on the subject of actual swim workouts on this forum then me...so I won't try and write you up a workout or anything (I would suggest check out the training forums on this site). The 50 butterfly time drop will be rough. Generally you can shave off a lot of time on a 200 meter/yard race by just getting better endurance for the late part of the swim. To drop 3-4 seconds in a 50 you will need a combination of technique, increased power, and flawless endurance. I like using high resistance stretch cords to train for butterfly - the type you attach to a door frame or fence. The motion used to simulate a butterfly "pull-down" will go a long way to increase power in your pull. Also, you need consistent training in the pool - no amount of "dryland" training will substitute if you are looking to drop that kind of time. One question. Have you swum these times in the past and are now trying to get back? Or are these completely new goals/standards you are trying to reach for the first time?

Looking at your times, the BR looks very do able,but I haven't seen your stroke.If you have limited pool time you must REALLY work on technique while you are in the pool.Either get someone competent to look at your strokes or post them here for us to comment on(and then decide for yourself who is competent.)You don't want to spend you swim time ingraining stroke flaws.

And I just found something out, my community center's pool is heated... sigh, will that be a huge problem? What's the temperature? Our indoor pool heater was shut off and it still climbed to 88 degrees, because of the greenhouse effect and the hot air not being properly vented out. But, I swim anyway, because the closest other available pool is located 25 minutes away and would cost me $5 a pop. No can do. I have heat intolerance issues (medical), but I soldier on. Suggestions: Lose the cap, get out after sets and hop under a COLD shower if one is available poolside (it's my lifesaver), keep hydrated WHILE you're swimming, and monitor your heart rate. Of course, make sure you know what your heart rate should be when you're swimming (it's 8 beats/minute less than dryland in my case). I also took my body temperature for a few days to see how my body was coping. My body temp hits 100 degrees, so it's still in the safe zone... Also, if you have any medical issues like I do, make sure you discuss this all with your doctor. As for actually making PROGRESS swimming in a hot pool, that's another story... I can't make the intervals like I do in cooler conditions; I need more rest. And, it takes me 15-20 minutes longer to complete the exact same workout I was doing before Nationals, when it was cooler. It's frustrating, but better than not swimming at all! :D Good luck! :cheerleader:

...I already know that a 20yd pool won't help me much for timing purposes as I compete and practice in a 25yd pool during the season. Practicing in a 20-yard pool may not be as bad as you suspect. Check out this post: U.S. Masters Swimming Discussion Forums - View Single Post - 200 LCM versus 225 SCY and the following posts on the same thread. You are getting some good advise here. Work on your technique. Unless you are already near-perfect, it's a good way to get faster, especially if training time is limited.

Have you swum these times in the past and are now trying to get back? All of the "go from" times are my best times from those events. I want to get back where I was at the end of last season first, then work my way up to my goal times. And I just found something out, my community center's pool is heated... sigh, will that be a huge problem? Because I already know that a 20yd pool won't help me much for timing purposes as I compete and practice in a 25yd pool during the season. I'll be sure to try and have someone come with me to film me, or have my coach come and watch me if he has time.

I agree that the 20 yard pool shouldn't be a big hindrance. It certainly gives you more opportunities to work your turns. If you want to swim fast there is no substitute for actually swimming, IMO. And I'm not sure I understand why you think the fact it is heated is a problem.

The only reason why I think that swimming in a heated pool (I looked it up and it's kept between 84 and 88 degrees) is a bad thing, is because my coach would always tell us to stay out of the heated warmdown pool whenever we warmed up for a meet. Just hope it's kept toward the lower end. You can get used to working out in 85 degree water. 88 would be tougher. I think your coach told you that so you wouldn't get drained between events. Hot water just seems to saps your energy. Obviously it will when you're training, too, but that's sort of a good thing, to a certain extent.

The only reason why I think that swimming in a heated pool (I looked it up and it's kept between 84 and 88 degrees) is a bad thing, is because my coach would always tell us to stay out of the heated warmdown pool whenever we warmed up for a meet. I'm not totally sure if it'll be a horrible thing long-term, but I really think I should know for sure. You are getting some good advise here. Work on your technique. Unless you are already near-perfect, it's a good way to get faster, especially if training time is limited I've been complemented on my technique considering I haven't been swimming all that long, but I know that it's far from perfect. I did some thinking too, I'll swim for 2 hours a day Monday, Wednesday and Friday, and do weights and dry-lands on Tuesday, Thursday and run on Saturday. I should be able to make my own sets for weights and dry-lands, I just need some assistance on making up a swim set.

hmmm, maybe if I can get faster than my old times in a warm pool, I'll drop even more time when I get into a colder pool. I don't know if that'll work, I'm just going out on a whim with that one. I use that psychology for survival; it's the only way to survive training 5x week in an 88 degree pool. It's taking me 1:20 to swim what I used to be able to swim in 1hr., when the pool was a (still too warm) 84 degrees... :badday:

hmmm, maybe if I can get faster than my old times in a warm pool, I'll drop even more time when I get into a colder pool. I don't know if that'll work, I'm just going out on a whim with that one.