Hi, I can't say I'm experienced swimmer. I used to swim at school for 4 years then I had a break for 20 years. A year ago I restored my trainings (now I'm 35). So now in about 2 weeks I'm going to participate in competitions (just a small club masters event). I would like to know if I should add smth to my trainings or to remove smth. I'm going to swim 2 distances - 50m freestyle and 50m breaststroke. I would appreciate any help. :)
I'm training 3 times a week, swimming for 1 hour in a 50m pool.
Here are my 3 last trainings just to give an idea where am I:
1) Warm up:
1х200m IM. Rest: 10sec /200m
Core:
4x100m Fly 3+3+3. Rest: 10sec/100m
4x100m Freestyle 6+6+6. Rest: 8sec/100m
8x50m Freestyle. @ 60sec.
6x50m Freestyle kickboard. All out. Rest: 20sec/50m
1x400m Breaststroke kickboard. Rest: 10sec/400m
1x200m Freestyle. Rest: 8sec
4x50m Breaststroke Pull with a pull buoy. Rest: 20 sec/50m
Warm down:
2х50m Breaststroke.
2x50m Freestyle.
Total: 2700m
2)Warm up:
1х200m Breaststroke. Rest: 8sec /200m
4х50m Free. Catch up drill. Rest: 8sec/50m
Core:
3x (100m Fly. fins/100m Back easy) Rest: 10sec /50m5х200m Free. fins. paddles. Rest: 15sec /100m
1x300m Fly. kickboard. fins. Rest: 8sec / 300m
1х300m Free. kickboard. fins. Rest: 8sec / 300m
4x50m Free. kickboard. fins. @ 1:00
Warm down:
1х200m Back.
Total: 3000m
3)Warm up:
2х100m ***. Rest: 8sec /100m
2х200m IM. Rest: 10sec / 200m
Core:
6 x(100m Free/100m Back). Rest: 10sec/ 100m
10x50m Free. 50/50 All out/Easy Rest: 30sec / 50m
10х50m ***. 50/50 All out/Easy Rest: 30sec / 50m
Warm down:
2х100m Back.
Total: 3000m
I would like to get more details.
Do I need to make some tapering in my case if I'm training 3 times a week?
What kind of workouts should I concentrate on? More sprint sets or just aerobic swimming adding 1-2 sprint sets? How long before the event is the best time to eat?
I read a lot about tapering but all the examples I saw are definitely for professionals they consider you make 6+ trainings a week and before competitions their workouts are not less than 3000meters (in season they swim much more) and 3000m - that is my normal training. So I'm a bit confused.
Thanks.
I would like to get more details.
Do I need to make some tapering in my case if I'm training 3 times a week?
What kind of workouts should I concentrate on? More sprint sets or just aerobic swimming adding 1-2 sprint sets? How long before the event is the best time to eat?
I read a lot about tapering but all the examples I saw are definitely for professionals they consider you make 6+ trainings a week and before competitions their workouts are not less than 3000meters (in season they swim much more) and 3000m - that is my normal training. So I'm a bit confused.
Thanks.
