I just started back swimming after 15 years of abusing my body and have began to feel at home again in the water and want to keep it that way, i also just joined the masters for the free monthly magazine :laugh2:. I have 2 kids and work so time is pretty slim but I have managed to find about 3 days a week where I can get 45 minutes in at the Y. After 3 months though I am starting to want to spice up my workout a little and am open to suggestions. The following is not a brag session and hope it is not taken that way, I just know that you can't give good advice to someone that you don't know any background or goals for, everything is short course yards.
Swam all the way through senior year in HS and was always in USS from 10 yr old to the end. came from a program that believed more lengths = better swimmers so we did a lot of boring sets and not a lot of specific training so I don't have much background in ascending descending, mixing and matching sets (think 8-500s on the 6 min, I avg'd 5:12 my senior year on this set). I was a distance freestyler because that is where my coach needed the most help and honestly fast twitch muscle fibers are not something i have in excess. But I do have a good backstroke and OK fly, *** stroke hurts my knee (fractured right inner chondile in 9th grade) so I either kick light or fly kick it. I was a workout fiend and loved to try to break the pain barrier whenever I could. Hit a plateau though around sophomore year, went 4:52 in practice but only went 4:45 at state meet, senior year got down to 4:44. 100 free time was just under 50 sec and was a 1:45 in the 200. Our typical in season day consisted of 3k in the am and 8-10k at night.
Fast forward to today. I hit the pool about 3 times a week and might try to start making it 4. I have 45 minute windows only right now so workouts need to be able to fall in that window, I can get 2500 in that time depending on sets. I "think" I would break 6min in a race setting 500 right now but would rather be training more for back/IM/200 free and just for overall getting in good shape and have the swimmer build again.
Couple sets I have done lately besides 500 swim/kick/pull followed by some misc stuff for another 500-1k yards
Stroke
500 warmup with/without kick pull
6-50s fly/bk/br 5 sec rest
3-100s IM 10 sec rest
2-150s Fly/fr/bk/fr/br/fr 10 sec rest
3-100s IM 10 sec rest
6-50s fly,bk,br repeat 5 sec rest
200 easy
600 warmup
6x100s bilat breathe hard 10 sec rest
6x50s Kick 3 pull 3 10 sec rest
6x25s sprint 5 sec rest
200 cooldown
Parents
Former Member
Have you thought of joining a masters team? The coach will make the workout for what you need or the lane that you are in.
He has considered it but, I'm in the same boat - distance & limited time messes up option. So, I work out on my own, mostly - and I think it can work. My daughter swims USS age group and I assistant coach her team. I also get in and swim with the top level swimmers - when I can. I have her coach critique my strokes, especially when I think I might want to change something.
I don't know what your age group is, but I would be 50-54 (I'm not 50-54, just 'cause I've not joined Masters...therefore I'm not classified! :afraid:) I am registered USS swim and do compete with my daughter's team - when the hosting team sets upper age = open.
I get up early and hit the pool, I usually put in 3500 yards and try to make it 6 days/week. I'm still moderately yardage driven & maybe even be a product of one of the same programs as you (if you did high school in Toledo)...I graduated from St. Fracis de Sales & coach Dennis "Butch" Graves.
Still being that my psyche is yardage driven, if your goal is to feel better and have the swimmer's bod - then do what's fun and doesn't hurt! :banana::banana:
Without more days/more yards - I'm not sure that there is such a thing as training for the back/IM/200 free...depending on what your goal is as far as performance level in those events. Just my opinion, but yards per week is still an important factor.
I swim for exercise and an annual yardage goal, but not so much for training. I just had to remind myself of this after my last meet - I was all scheming about new fast sets to improve my race. I do want to see some improvement in my times, when I do race, but my goal is exercise.
So, my thinking is mix your sets up. Have fun. Take care of your shoulders and watch your hand entry on free, back, butterfly. Rotator cuffs don't like over reaching on entry (I've been working on that for ever!) Put in your yards, keep track of your goals....and oh yeah - have fun! :bliss:
Cheers!
PT
Have you thought of joining a masters team? The coach will make the workout for what you need or the lane that you are in.
He has considered it but, I'm in the same boat - distance & limited time messes up option. So, I work out on my own, mostly - and I think it can work. My daughter swims USS age group and I assistant coach her team. I also get in and swim with the top level swimmers - when I can. I have her coach critique my strokes, especially when I think I might want to change something.
I don't know what your age group is, but I would be 50-54 (I'm not 50-54, just 'cause I've not joined Masters...therefore I'm not classified! :afraid:) I am registered USS swim and do compete with my daughter's team - when the hosting team sets upper age = open.
I get up early and hit the pool, I usually put in 3500 yards and try to make it 6 days/week. I'm still moderately yardage driven & maybe even be a product of one of the same programs as you (if you did high school in Toledo)...I graduated from St. Fracis de Sales & coach Dennis "Butch" Graves.
Still being that my psyche is yardage driven, if your goal is to feel better and have the swimmer's bod - then do what's fun and doesn't hurt! :banana::banana:
Without more days/more yards - I'm not sure that there is such a thing as training for the back/IM/200 free...depending on what your goal is as far as performance level in those events. Just my opinion, but yards per week is still an important factor.
I swim for exercise and an annual yardage goal, but not so much for training. I just had to remind myself of this after my last meet - I was all scheming about new fast sets to improve my race. I do want to see some improvement in my times, when I do race, but my goal is exercise.
So, my thinking is mix your sets up. Have fun. Take care of your shoulders and watch your hand entry on free, back, butterfly. Rotator cuffs don't like over reaching on entry (I've been working on that for ever!) Put in your yards, keep track of your goals....and oh yeah - have fun! :bliss:
Cheers!
PT
