Okay, so there's about 5 months until next swim season starts, and I really want to drop my times right at the start.
My goals are:
- Go from a 2:24 in the 200IM to 2:10-2:15
- Go from a :29 in the 50 fly to :25/:26
- From 1:16 in the 100 *** to 1:12
I don't have much access to a pool, and the only pool I can get to is the 20yd community center pool. But I can get to a weight room every day, and do dry-lands at my house.
If anyone can help me out, with workouts or anything that can help me drop some time and improve my form, that would be wonderful. And thanks for taking the time to read all of this.
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?
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?
