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
My standard warmup is an 800 IM stroke drill. It starts off with 50 left-arm fly, 50 right-arm fly, 50 dolphin kick on my side, and then 50 full stroke fly. I do this pretty much every workout and meet warmup. I don't think there's anything wrong with it.
I really wish I communicated more effectively.
You do 150 yards before attempting any fly, and that was my point, I wouldn't want to do fly cold. Debugger didn't say he was doing drylands, dynamic stretching, yoga, gymnastics or fly drill before he hopped in and started his IM. From what he posted, he hops into the water cold and starts doing fly. Full stroke fly. From the beginning. Cold.
Debugger, you can continue with your warm up method if it works for you. I would prefer something easier before doing fly, but then I would prefer never to do fly at all.
My standard warmup is an 800 IM stroke drill. It starts off with 50 left-arm fly, 50 right-arm fly, 50 dolphin kick on my side, and then 50 full stroke fly. I do this pretty much every workout and meet warmup. I don't think there's anything wrong with it.
I really wish I communicated more effectively.
You do 150 yards before attempting any fly, and that was my point, I wouldn't want to do fly cold. Debugger didn't say he was doing drylands, dynamic stretching, yoga, gymnastics or fly drill before he hopped in and started his IM. From what he posted, he hops into the water cold and starts doing fly. Full stroke fly. From the beginning. Cold.
Debugger, you can continue with your warm up method if it works for you. I would prefer something easier before doing fly, but then I would prefer never to do fly at all.
