What do YOU need to do to have a major swimming breakthrough?"

RE: What do YOU need to do to have a major swimming breakthrough?"

powella1 — Fri, 15 Jul 2011 03:57:46 GMT

Ande - I want to drop my 100 training interval from 1:50 to 1:30. Currently I swim at 1:43 / 100 SCY on a continuous basis -for a "steady pace" over any distance up to 1000 yards. My current flat out 100 y from the wall is 1:15 - 90% effort is 1:20-25 Previous coaches have said that if my 90% effort is 1:20 then I should be able to do intervals on 1:40 - but I struggle to hit 1:50 when doing repeats with 10 sec rest. I am 54 a former HS swimmer - not a great one. In HS I was easily hitting 1:30 intervals - top 100 time was just under 1:00. Top 50 was 26. Two years ago I swam a 29.3 with only about 5 mos of steady training. So I am wondering if I could even set some PRs in my 50s - I have much more muscle now than I did in HS - I was a skinny dork back then. My training has been inconsistent but for the last month have been getting in the water 4 times a week and swimming between 2,800 and 3,500 yards. I train alone - no access to a coach or master's group at this time. If I just focus on time in the water / distance and swimming consistently 4 or more times a week - will that make a big impact or do I need to focus on specific work outs? Andy

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Mon, 06 Jun 2011 04:49:19 GMT

sorry it took me so long to respond to this sounds like you're training hard, try going on a vision quest Tip 340 Go On a Vision Quest to Become your Best decide if you want to race better in short or longer races Ande Ande, Question for you! I am looking for a huge break through in swimming. I am 20 almost 21 (female) and I have swam since I was 15. I took one year off (when I was 19) but this past year I have been swimming again because I missed it so much. I am an average swimmer and I have always swam with people much faster than I (that is until this pa ast year I have been swimming in Oklahoma). My times are starting to get faster however, I would like any advice you can give me on getting faster. I am gaining speed but it is very slow. Because my times aren't extremely fast I feel that I should be able to lose more quickly. Any advice would be appreicated. I am hoping to get a good summer of training in. My times are: SCM 100 *** 1:35 100 Back 1:21 200 Back 3:01 800 Free 11:45 1500 Free 22:25 100 Free 1:10 50 Free 34 I usually swim 5,000 LCM or SCM a day and I lift 3 times a week. Occasionally I will run. Any thoughts?

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Sat, 09 Apr 2011 14:26:30 GMT

Ande, Question for you! I am looking for a huge break through in swimming. I am 20 almost 21 (female) and I have swam since I was 15. I took one year off (when I was 19) but this past year I have been swimming again because I missed it so much. I am an average swimmer and I have always swam with people much faster than I (that is until this pa ast year I have been swimming in Oklahoma). My times are starting to get faster however, I would like any advice you can give me on getting faster. I am gaining speed but it is very slow. Because my times aren't extremely fast I feel that I should be able to lose more quickly. Any advice would be appreicated. I am hoping to get a good summer of training in. My times are: SCM 100 *** 1:35 100 Back 1:21 200 Back 3:01 800 Free 11:45 1500 Free 22:25 100 Free 1:10 50 Free 34 I usually swim 5,000 LCM or SCM a day and I lift 3 times a week. Occasionally I will run. Any thoughts?

RE: What do YOU need to do to have a major swimming breakthrough?"

ViveBene — Fri, 04 Feb 2011 06:25:32 GMT

Did this thread lose about 6 months of posts? Somewhere I posted my gigantic breakthrough of swimming 100 yds in under 2 minutes. A breakthrough now would be to get back in the pool regularly. Congratulations, Ande, on the nice shoutout in Swimmer mag. The article on you and the one on Pat Brundage got submerged by other interests (but at least we haven't had the thread on where's my magazine for this issue :) ).

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Fri, 04 Feb 2011 03:40:52 GMT

anyone working on one?

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Wed, 26 May 2010 12:27:49 GMT

as one season ends SCY and a new one begins, LCM, it might be helpful to ask yourself: "What do I need to do to have a major swimming breakthrough?" What are my focus events? What would a breakthough look like? ~ ~ ~ please share your answers. I had an unintended breakthrough this season. My 50 breastroke dropped from 28.6 last year to 27.4 this year It also helps to ask, "What do I need to do to get better?" write down each aspect create a plan to address it then get to work. hope this helps you swim faster faster and break on through to the other side. Ande

RE: What do YOU need to do to have a major swimming breakthrough?"

Gdavis — Wed, 26 May 2010 07:48:58 GMT

I also had a mini-breakthrough in breaststroke this year. In March 2009 I swam 50 in 31.33, which was a masters PR for me by a good margin. In the same meet this year I swam 30.81. At nationals my split in the relay was 29.4, which I equate to around 30 flat start. More importantly for me, I have made similar improvements in the BR split in the 200IM. The things that seem to have worked for me are: 1. Swimming Br in practice 2. Working on technique: higher hips, improving DPS/efficiency, some kick work with Br fins 3. A Br specific warm-up routine before Br and IM races. Now working up plan to consolidate and further improve. What lead to your breakthrough Ande?

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Thu, 17 Dec 2009 08:29:23 GMT

good luck how did it go ande Yeah Craig, how did it go? Hope our paths will cross at a meet soon. There's one here next week. Has been many, many years since we swam in the same pool together. Not quite so many years since we boated on the same lake. You wrote me a ticket for skiing without a spotter... Hope all is well with your family. It's been a long time.

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Thu, 19 Nov 2009 13:37:10 GMT

All I need for a breakthough is probably a team to swim with. I need that day in, day out competition you have with other folks during practice to push you that extra 10%. I currently train myself alone. There is a team at one of the pools I can swim at but I don't care for the coach and its too $$$ for me at this time. I feel I'm doing pretty good on my own, but I KNOW I could be alot better/faster with a team.

RE: What do YOU need to do to have a major swimming breakthrough?"

hnatkin — Thu, 19 Nov 2009 09:39:31 GMT

Jeff, You should really try coming to Emory on Sun am at 8. I think you'd enjoy it and at least have some training partners one day/wk -Heidi

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Wed, 18 Nov 2009 15:56:05 GMT

Ande, I want a breakthrough! Currently, training is typically 1700-2000 SCY 5 days a week. Usually something like: 500 w.u. 10x 50 on 1:00 (80%-90% max H.R.) 2min rest 500 pull 2min rest 250 hard (80% max H.R.) 2min rest 200-500 cruise (60% max H.R.) with a 1-3 mile run 1 to 2 days a week and 3 days a week (mild) weight training and situps I'm 44 and my PRs (in 1984 - at 18 years old) are: 22.8 - 50 free 48.9 - 100 free 1:58 - 200 free 5:49 - 500 free Today's times are roughly: 27.5 - 50 free 1:08 - 100 (see, my stamina is suffering) 2:35 - 200 6:45 - 500 So yes, I'm no where near where I used to be. I think it was the 20+ years of beer and b0n9hits that did me in. But I'm clean and sober for 3 years and more determined than ever to get State-Level times back in my possession. Your thoughts on a plan to return to 'above mediocre'? Heart Rate: Theoretically, my max H.R. should be about 175, but when hit 165 I feel pretty dang light-headed and max'd out. The highest I've ever seen it go is 168 and I was very toasty. I'd like to get your input on this. I just joined USMS with the hope of meeting more like-minded people as my local YMCA doesn't really have much in the way of similar-aged, similar-paced, and similarly-driven 44 year-olds like me. It looks like I have a club nearby with such people as members. I'm looking forward to start working out with them. I'm rambling.:blah: Would love to hear your thoughts on what I have written so far. Any and all input will be most gratefully received. ---figgs

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Mon, 21 Sep 2009 16:01:04 GMT

I'm a 19 years old and a sophomore in College. I stopped swimming after my senior year of high school, but now I'm trying to get back into swimming and possibly tryout for my college swim team at the start of next year. At my peak I swam 100 *** in 1.07 200 *** in 2.30 100 fly in 1.00 and 200 fly in 2.20, all in SCY. I'm still in good physical shape because I was on my school crew team last year but my swimming skill has weakened. I was wondering if you had any pointers or suggestions on practices and workouts.

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Tue, 08 Sep 2009 08:09:51 GMT

I am 27. My fastest time in the 100 FR was a 47.09 SCY. I believe I was 18 when I did this time. At the time I weighed around 165 lbs. I also feel I was being over-trained. I now weigh 221 lbs (recently lost 35 lbs.) and would like to get down to 210 - 215 lbs. My practices now consist of no more than 4000 yards. MWF Are my harder days T TH Are weights and between 1600 to 2800 yards in the pool Saturday is active recovery

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Thu, 03 Sep 2009 03:11:58 GMT

good luck hope you do how old are you? how fast were you at your peak? I am. I have been training for approximately 2 months (weights and swimming). My goal for now is to get down to the 45-46 area in the 100 yard free. After training for only a month (not that seriously) I went a 51.5 in my 100. I am hoping to get it down to about a 49 low to a mid 48 before I taper. I feel much stronger than I ever did when I used to compete but don't have the endurance that I once did. I am sure that will come in time. Just rambling.

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Tue, 25 Aug 2009 14:11:04 GMT

I am. I have been training for approximately 2 months (weights and swimming). My goal for now is to get down to the 45-46 area in the 100 yard free. After training for only a month (not that seriously) I went a 51.5 in my 100. I am hoping to get it down to about a 49 low to a mid 48 before I taper. I feel much stronger than I ever did when I used to compete but don't have the endurance that I once did. I am sure that will come in time. Just rambling.

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Mon, 24 Aug 2009 11:58:30 GMT

anyone working on having a breakthrough? ande

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Tue, 31 Mar 2009 02:37:54 GMT

good luck how did it go ande Ande I've been swimming more 400IM drills and swimming at least one 400IM in each practice. I also began some cross training with core strength and spinning workouts. I also have been working much more on my kicking. That has never been something I focused on. Practiced with a highly accomplished D1 swimmer over the Christmas break and he mentioned the value of strengthening my kick workouts especially for something like the 400IM. The Montana State SCY meet is a month away. My goal is to swim 4:45 or faster. Fly 1:07, back 1:15, *** 1:20, free 1:03. I'll keep you posted.

RE: What do YOU need to do to have a major swimming breakthrough?"

bigsky0708 — Tue, 17 Feb 2009 09:40:27 GMT

Ande I've been swimming more 400IM drills and swimming at least one 400IM in each practice. I also began some cross training with core strength and spinning workouts. I also have been working much more on my kicking. That has never been something I focused on. Practiced with a highly accomplished D1 swimmer over the Christmas break and he mentioned the value of strengthening my kick workouts especially for something like the 400IM. The Montana State SCY meet is a month away. My goal is to swim 4:45 or faster. Fly 1:07, back 1:15, *** 1:20, free 1:03. I'll keep you posted.

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Tue, 10 Feb 2009 16:55:03 GMT

I use the parachute when I do my kicking. It's made a big difference for me, especially because I hurt my right shoulder doing too much pulling.

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Tue, 03 Feb 2009 03:05:44 GMT

sure how's it going now ande The 4IM advice is greatly appreciated. I look forward to working hard and improving my technique and times. Thanks again and Happy New Year from Montana.

RE: What do YOU need to do to have a major swimming breakthrough?"

bigsky0708 — Sun, 04 Jan 2009 11:19:27 GMT

The 4IM advice is greatly appreciated. I look forward to working hard and improving my technique and times. Thanks again and Happy New Year from Montana.

RE: What do YOU need to do to have a major swimming breakthrough?"

Patrick W. Brundage — Fri, 02 Jan 2009 07:50:48 GMT

I am 50 years old. I swam competitive earlier in life up to age 18. I now swim and compete in Masters. For the first time, I want to train and compete in the 400 IM. I would love some training advice specifically for this event. Any thoughts? Craig, The 400 IM is a beautiful event, IMHO the best one out there. Definitely follow Ande's advice. I train for this, as well as the 500, and the first two entries in my blog outline the broad strokes of my training plan: forums.usms.org/blog.php

RE: What do YOU need to do to have a major swimming breakthrough?"

ande — Wed, 31 Dec 2008 11:13:59 GMT

read swim faster faster www.usms.org/.../showthread.php train + all the strokes + work on your weakest stroke + for the 500 free to improve your conditioning + 4, 5 or 6 times a week + build up to 3,000, 4,000 or even 5,000 a practice + weights to get stronger + to correctly split the race + to get your body right, lose weight if you're over weight + with a coach and a team + race the 400 IM once a week in practice get a tech suit www.usms.org/.../showpost.php www.usms.org/.../showpost.php Mens Jammers http://tinyurl.com/2wree6 Mens LegSkins http://tinyurl.com/25hzh4 Mens Full Body http://tinyurl.com/yu2hwd enter a local meet ande I am 50 years old. I swam competitive earlier in life up to age 18. I now swim and compete in Masters. For the first time, I want to train and compete in the 400 IM. I would love some training advice specifically for this event. Any thoughts?

RE: What do YOU need to do to have a major swimming breakthrough?"

bigsky0708 — Wed, 31 Dec 2008 03:17:39 GMT

RE: What do YOU need to do to have a major swimming breakthrough?"

Former Member — Wed, 10 Dec 2008 14:43:29 GMT

Ande, I'm hoping to achieve some significant drops in my 50 SCY because I'm considering calling it my secondary event next to the Breaststroke, what should I focus on during practice and during my regular pool visits outside of practice? I'm going to try a lot of work on my turns and dolphin kick off of the wall but the problem I face there is that my dolphin kick comes mostly from the knees. I know it is supposed to be a full body wave but I just can't achieve it! I also have a question, how fast should I stroke during a SCY 50, and how much of a difference does breathing make? Looking forward to a response, thanks. :)