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
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.
25 hard,25 easy is fine.You might try 25 hard,75 easy.That is something I do sometimes on sprint days.I start doing one sprint day/week 15 weeks before a taper meet if possible,building the intensity as the season progresses and then 3 week taper(so a 12 week cycle before a 3 week taper.I also do one day of 200 race pace work as 100s at 200 pace,and a day of 100 race pace work as 50s at 100 pace.The forth day I do 12.5 sprints finishing the 50 slow and if I get a 5th day I do a long slow swim.If I get a 6th day I focus especially on turns.) I generally do active recovery,i.e. slow swims,between race pace swims,with enough recovery to maintain race pace.I want to train my body to know what race pace feels like.My main races are the 3 BRs so that is my focus.
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.
25 hard,25 easy is fine.You might try 25 hard,75 easy.That is something I do sometimes on sprint days.I start doing one sprint day/week 15 weeks before a taper meet if possible,building the intensity as the season progresses and then 3 week taper(so a 12 week cycle before a 3 week taper.I also do one day of 200 race pace work as 100s at 200 pace,and a day of 100 race pace work as 50s at 100 pace.The forth day I do 12.5 sprints finishing the 50 slow and if I get a 5th day I do a long slow swim.If I get a 6th day I focus especially on turns.) I generally do active recovery,i.e. slow swims,between race pace swims,with enough recovery to maintain race pace.I want to train my body to know what race pace feels like.My main races are the 3 BRs so that is my focus.
