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
With 2 weeks to go for a first meet in a long time I don't think you want to change too much,but I do think you would benefit from a longer warm up and warm down,just consider them part of the taper.However,after the meet,if you want to continue to focus on sprints you would benefit from doing sprints in workout once a week.25s on the minute or even 2 min.Give yourself enough rest so that you can maintain all out splits.Do maybe 8.Do them after you are warmed up,but while you are still fresh.The common practice of doing "sprints" at the end of workout are just swimming tired faster,not sprinting.
Well, I think I will move exercises for technique to the warm up - is it ok?
Should I do 25s during endurance period too? In my case I have to do 25 Hard / 25 Easy by splitting the pool length because I'm training in the 50m pool.
By the way, here I found some tips for the preparation for the meet, maybe it will be helpful for someone - www.wikihow.com/Prepare-for-a-Swim-Meet
Also a small article on planning - www.brianmac.co.uk/.../swimplan.htm - I've got quite a big book on that subject, but I like small articles when you need just to refresh some key points without searching through the book.
With 2 weeks to go for a first meet in a long time I don't think you want to change too much,but I do think you would benefit from a longer warm up and warm down,just consider them part of the taper.However,after the meet,if you want to continue to focus on sprints you would benefit from doing sprints in workout once a week.25s on the minute or even 2 min.Give yourself enough rest so that you can maintain all out splits.Do maybe 8.Do them after you are warmed up,but while you are still fresh.The common practice of doing "sprints" at the end of workout are just swimming tired faster,not sprinting.
Well, I think I will move exercises for technique to the warm up - is it ok?
Should I do 25s during endurance period too? In my case I have to do 25 Hard / 25 Easy by splitting the pool length because I'm training in the 50m pool.
By the way, here I found some tips for the preparation for the meet, maybe it will be helpful for someone - www.wikihow.com/Prepare-for-a-Swim-Meet
Also a small article on planning - www.brianmac.co.uk/.../swimplan.htm - I've got quite a big book on that subject, but I like small articles when you need just to refresh some key points without searching through the book.
