How should I train each week to prepare for my crazy race line-up?

The events I choose for every meet always include the following: 50 breaststroke, 200 butterfly, 400 IM, and 200 backstroke.  Depending on the meet, I fill in with additional breaststroke, butterfly, or 200 IM.  For the National Senior Games this summer, I will be racing the 100 fly, 50 breast, and 400 IM on the first day, 200 back and 200 fly on the second day, and 200 IM on third day, and relays on the last day.

Question:  Any recommendations on how to divide up my training day and week?  I swim six days per week, averaging 2,500 yards per day.

Thanks!

Parents
  • I think just about everyone who swims competitively can benefit from some race pace work. Since you are swimming 6X/wk I'd recommend doing hard workouts no more than every other day. I'd suggest one day on IM, do a set of 800 as 100 fly, then 100 as 50 fly,50bk, then 100 bk, 100 as 50 bk,50 BR, 100 BR, 100 as 50 BR 50 FR, 100 Fr, 100 as 50 FR, 50 fly. For each of to 100s of the strokes you should be aiming for you goal time for that split. The 50/50 100 try to keep the same intensity.. Give yourself as much rest as you think you need to make the goal time and if you don't make it add more rest. If at anytime you feel any funny twinges or pain, stop and do something easier that doesn't hurt. One day do a set of 4X100 Fly and 4X100 Bk with the goal times as what you want the second 100 of the 200 split to be. To swim the 50 BR it would be good to have a day with a sprint set. I'd suggest  4X25 BR AFAP with enough rest to go AFAP. Goal time is 1/2 your goal 50 time plus 2 sec. Start out giving yourself more rest than you think you need and then increase it as needed. Do this only after being really warmed up, but before any other sets. Then I would do 4X25 eggbeater kick AFAP and 4X 25 BR pull dolphin kick with fins AFAP.. I find for me eggbeater is much easier on the knees and of course BR pull dolphin kick is easier on the knees but they help with fast feet and fast hands. On the other days do long slow recovery stuff or drills do some ultra slow stuff being mindful of every move try to get perfect technique. You may want a snorkel on Fly, BR and FR to help go slow.. Slow fly is really hard though, so maybe do slow 1 arm fly..

Reply
  • I think just about everyone who swims competitively can benefit from some race pace work. Since you are swimming 6X/wk I'd recommend doing hard workouts no more than every other day. I'd suggest one day on IM, do a set of 800 as 100 fly, then 100 as 50 fly,50bk, then 100 bk, 100 as 50 bk,50 BR, 100 BR, 100 as 50 BR 50 FR, 100 Fr, 100 as 50 FR, 50 fly. For each of to 100s of the strokes you should be aiming for you goal time for that split. The 50/50 100 try to keep the same intensity.. Give yourself as much rest as you think you need to make the goal time and if you don't make it add more rest. If at anytime you feel any funny twinges or pain, stop and do something easier that doesn't hurt. One day do a set of 4X100 Fly and 4X100 Bk with the goal times as what you want the second 100 of the 200 split to be. To swim the 50 BR it would be good to have a day with a sprint set. I'd suggest  4X25 BR AFAP with enough rest to go AFAP. Goal time is 1/2 your goal 50 time plus 2 sec. Start out giving yourself more rest than you think you need and then increase it as needed. Do this only after being really warmed up, but before any other sets. Then I would do 4X25 eggbeater kick AFAP and 4X 25 BR pull dolphin kick with fins AFAP.. I find for me eggbeater is much easier on the knees and of course BR pull dolphin kick is easier on the knees but they help with fast feet and fast hands. On the other days do long slow recovery stuff or drills do some ultra slow stuff being mindful of every move try to get perfect technique. You may want a snorkel on Fly, BR and FR to help go slow.. Slow fly is really hard though, so maybe do slow 1 arm fly..

Children
  • Those are excellent sets, King Frog!  I can always count on you to give the best advice!  You're the KING!!  Thank you very much for this; it starts on Monday.