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.
You'll more likely need less rest time than the elites will, as you are not doing the yardage they are doing. You will also need to "test your taper," as some say, as everyone is different. This goes for your training plan as well. Take notes. Keep a blog. Revisit your records to see what works and what does not.
Taper duration and composition differs for everyone for a number of reasons. For example, in general, distance folks do shorter tapers than sprinters. One forumite on here is a good distance swimmer who tapers for 2 weeks or more. I'm more of a sprinter who tapers for 8 days. Other sprinters pater for a month. It just depends on so many factors- maybe you have read about some of them. So use the same principles as what you have read and test your taper, and more importantly your training plan prior to taper.
Check this thread out- there are several topics regarding tapering:
Ande's Swimming Tips: Swimming Faster Faster - U.S. Masters Swimming Discussion Forums
Good luck!
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.
You'll more likely need less rest time than the elites will, as you are not doing the yardage they are doing. You will also need to "test your taper," as some say, as everyone is different. This goes for your training plan as well. Take notes. Keep a blog. Revisit your records to see what works and what does not.
Taper duration and composition differs for everyone for a number of reasons. For example, in general, distance folks do shorter tapers than sprinters. One forumite on here is a good distance swimmer who tapers for 2 weeks or more. I'm more of a sprinter who tapers for 8 days. Other sprinters pater for a month. It just depends on so many factors- maybe you have read about some of them. So use the same principles as what you have read and test your taper, and more importantly your training plan prior to taper.
Check this thread out- there are several topics regarding tapering:
Ande's Swimming Tips: Swimming Faster Faster - U.S. Masters Swimming Discussion Forums
Good luck!
