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
hey there
you have a swim meet in 2 weeks
racing 50 free & 50 ***
you're training 3x a week around 3k per practice
Do short fast stuff with much more rest, mostly 25's and a few 50's
Make a daily plan
Can you swim 4, 5, or 6 times a week?
Are you lifting weights?
Read Swim Faster Faster
Try the training ideas in the
Help! My ____ is Horrible!especially speed and flutter kick
here's the link to my blog where you can follow
each work out going into the 2008 nationals
I do concentrate now on 25's and 50's though still do some aerobic work and drills.
What kind of plan you mean? If trainings I've got plan till the event afternoon including warm up before the meet.
Regretfully it's impossible to swim 4, 5, or 6 times a week.
I don't lift any weights now and I don't think I need it right now. I'm ex-competitive bodybuilder though it was 14 years ago I'm still quite strong - endurance that was a concern when I returned back to swimming. I'm 5ft 11in 187 pounds (used to be 214 pounds). I'm rather thinking about adding some aerobic activity in summer to increase endurance.
Thanks for articles. Reading them now. :)
hey there
you have a swim meet in 2 weeks
racing 50 free & 50 ***
you're training 3x a week around 3k per practice
Do short fast stuff with much more rest, mostly 25's and a few 50's
Make a daily plan
Can you swim 4, 5, or 6 times a week?
Are you lifting weights?
Read Swim Faster Faster
Try the training ideas in the
Help! My ____ is Horrible!especially speed and flutter kick
here's the link to my blog where you can follow
each work out going into the 2008 nationals
I do concentrate now on 25's and 50's though still do some aerobic work and drills.
What kind of plan you mean? If trainings I've got plan till the event afternoon including warm up before the meet.
Regretfully it's impossible to swim 4, 5, or 6 times a week.
I don't lift any weights now and I don't think I need it right now. I'm ex-competitive bodybuilder though it was 14 years ago I'm still quite strong - endurance that was a concern when I returned back to swimming. I'm 5ft 11in 187 pounds (used to be 214 pounds). I'm rather thinking about adding some aerobic activity in summer to increase endurance.
Thanks for articles. Reading them now. :)
