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
Parents
Former Member
Do you like warming up with fly?
Since you just got back into swimming, you don't need to taper for this up coming meet. Small local meets are usually more fun than going to personal best times. Swimming several events during a meet that only last 3 hours makes it really tough to come up with decent times toward the end of the meet. Depending on where you are, once a season there will be a large multiday meet that you can taper for and will have plenty of rest between events. This meet you should focus on swimming events that are interesting to you and using the times to benchmark future races against.
Your core sets look good, but I would not enjoy your warm ups. I would want more yardage, and to ease into the stroke work.
When you first return (I have returned twice now), the specifics are not that important. Spend a lot of time on improving your stroke and keeping your shoulders healthy.
You might also look into training with a team or finding others to workout with. Being accountable to a lanemate or a coach does help you give a little more effort during the workout.
Do you like warming up with fly?
Since you just got back into swimming, you don't need to taper for this up coming meet. Small local meets are usually more fun than going to personal best times. Swimming several events during a meet that only last 3 hours makes it really tough to come up with decent times toward the end of the meet. Depending on where you are, once a season there will be a large multiday meet that you can taper for and will have plenty of rest between events. This meet you should focus on swimming events that are interesting to you and using the times to benchmark future races against.
Your core sets look good, but I would not enjoy your warm ups. I would want more yardage, and to ease into the stroke work.
When you first return (I have returned twice now), the specifics are not that important. Spend a lot of time on improving your stroke and keeping your shoulders healthy.
You might also look into training with a team or finding others to workout with. Being accountable to a lanemate or a coach does help you give a little more effort during the workout.
