Breaking 1:00 in the 100 free SCY for the 1st time

Ande, I don't think I was asking for help but I'm always up for getting free tips. That's a lot of questions but I will try to answer most of them. I generally swim 3-4 times a week. I go up to 4-5 for a couple of months to end the spring season. This was my 3rd season of Masters after a 27 year lay-off. I started at a 1:08 and have slowly inched down at a decreasing rate. I mostly swim alone. I have access to a coached workout but don't usually make it because of schedule. It's just a handful of fitness/tri swimmers but the coach was real helpful and I was able to get some advice and work on it on my own. I do 2000-3000 SCM a workout. A week would consist of something like this: Day 1 (aerobic) 150 Warm-up 2500M ladder on 1:50 interval (avg 1:35-1:40 pace) 200 cool down Day 2(aerobic/anaerobic mix) 150 warm-up 18x100 in descending sets of 3 on 1:55,1:50, 1:40 (avg. 1:40, 1:35, 1:30) 200 cool down Day 3 (sprints) 150 warm-up 10x100 hypoxic (which for me is breathing every 3 strokes) 10x25 free all-out on 1:00 (or 5 50s or 2 75s) cool down A 4th day might be a different variation of above or a butterfly version of the sprint workout. This gives me enough variety but I don't do all these mixed up workouts that I read about. I might add a couple hundred yards of kicking earlier in the season but end up abandoning it because it hurts so much I start to feel the returns are eventually negative. I need to strengthen my legs but that is the reality. kicking a 50 in a minute is my best and then I am sore. Now that SCY is over I switch to distance and try to do a 5k later in the summer so plan on doing very little sprinting. I will get my yardage up to 4000 for a month or two. Probably 4 times a week or 3 and a day of biking. Then get back towards sprinting in the winter. I just did a best 27.7 (my best by almost a second with a crap start) in the 50 after a constant 28.5-29.5 for two years. My best 200 time is 2:21 but that was a while ago and I think I could do a little better. I just did a 13:50 in the 1000 (1st time) which I was very happy with. (I did a 26:00 in the 1500M a year ago which I think I would now smash). My pace in distance and in practice sets have improved substantially in the last few months, but it didn't translate into the dramatic improvement in the 100 I was looking for. My technique I think has also improved recently away from swinging arms and thumb entry to high elbows along with improved breathing. It feels so much better but maybe I revert to old habits when sprinting or else my form isn't as important when sprinting. Weight lifting, like kicking, has been an on-off relationship for the last couple of years. As I get further into the season I feel my limited time is better spent in the pool and it makes me sore. I just started lifting again today after a couple months off as I start a new cycle of conditioning. I'm 6'1, 220 lbs. Just lost 10 pounds and want to get towards 200. I've been a heavy drinker and food binger for decades and trying to turn my life around. My wife and I both work and have two small children. Juggling schedules to get to the pool is rough. My job is on the fritz so I might end up with more time soon but might then have to cut my membership. My knee was blown out and I have poor circulation in my legs and they are just overall weak. I wear a $30 jammer and don't shave but don't have much body hair. I suppose I should wear a cap but I have never liked them at all. I'm trying as we speak to figure out the technology to get a video on youtube. It was taken on a camera in a hotel pool so won't be very good. How's that?

Ande, I don't think I was asking for help but I'm always up for getting free tips. That's a lot of questions but I will try to answer most of them. I generally swim 3-4 times a week. I go up to 4-5 for a couple of months to end the spring season. This was my 3rd season of Masters after a 27 year lay-off. I started at a 1:08 and have slowly inched down at a decreasing rate. I mostly swim alone. I have access to a coached workout but don't usually make it because of schedule. It's just a handful of fitness/tri swimmers but the coach was real helpful and I was able to get some advice and work on it on my own. I do 2000-3000 SCM a workout. A week would consist of something like this: Day 1 (aerobic) 150 Warm-up 2500M ladder on 1:50 interval (avg 1:35-1:40 pace) 200 cool down Day 2(aerobic/anaerobic mix) 150 warm-up 18x100 in descending sets of 3 on 1:55,1:50, 1:40 (avg. 1:40, 1:35, 1:30) 200 cool down Day 3 (sprints) 150 warm-up 10x100 hypoxic (which for me is breathing every 3 strokes) 10x25 free all-out on 1:00 (or 5 50s or 2 75s) cool down A 4th day might be a different variation of above or a butterfly version of the sprint workout. This gives me enough variety but I don't do all these mixed up workouts that I read about. I might add a couple hundred yards of kicking earlier in the season but end up abandoning it because it hurts so much I start to feel the returns are eventually negative. I need to strengthen my legs but that is the reality. kicking a 50 in a minute is my best and then I am sore. Now that SCY is over I switch to distance and try to do a 5k later in the summer so plan on doing very little sprinting. I will get my yardage up to 4000 for a month or two. Probably 4 times a week or 3 and a day of biking. Then get back towards sprinting in the winter. I just did a best 27.7 (my best by almost a second with a crap start) in the 50 after a constant 28.5-29.5 for two years. My best 200 time is 2:21 but that was a while ago and I think I could do a little better. I just did a 13:50 in the 1000 (1st time) which I was very happy with. (I did a 26:00 in the 1500M a year ago which I think I would now smash). My pace in distance and in practice sets have improved substantially in the last few months, but it didn't translate into the dramatic improvement in the 100 I was looking for. My technique I think has also improved recently away from swinging arms and thumb entry to high elbows along with improved breathing. It feels so much better but maybe I revert to old habits when sprinting or else my form isn't as important when sprinting. Weight lifting, like kicking, has been an on-off relationship for the last couple of years. As I get further into the season I feel my limited time is better spent in the pool and it makes me sore. I just started lifting again today after a couple months off as I start a new cycle of conditioning. I'm 6'1, 220 lbs. Just lost 10 pounds and want to get towards 200. I've been a heavy drinker and food binger for decades and trying to turn my life around. My wife and I both work and have two small children. Juggling schedules to get to the pool is rough. My job is on the fritz so I might end up with more time soon but might then have to cut my membership. My knee was blown out and I have poor circulation in my legs and they are just overall weak. I wear a $30 jammer and don't shave but don't have much body hair. I suppose I should wear a cap but I have never liked them at all. I'm trying as we speak to figure out the technology to get a video on youtube. It was taken on a camera in a hotel pool so won't be very good. How's that?