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

I would also like to make a breakthrough in the next year. Although it may seem a very humble goal to most: I'd like to be able to qualify in one event for the USMS LCM Nationals next year in Indianapolis. I live in Chicago and know I'll be going anyway and will swim in some events I can't qualify in (allowed up to 3), but it would be GREAT to actually qualify in something. I believe my best shot is the 50 ***. I just swam in a LCM meet a few weeks ago and clocked a 48.54. The qualifying time this year was 45.01; so I need to make up about 3.5 seconds--maybe 4 as the qualifying time will probably be lower next year. I really think I can do it--I just started swimming breaststroke in the past 8 months and have improved my SCY time by about 2.5 seconds. In practice we swim soooo much freestyle that I am sure if I concentrated more on breaststroke I'd see some results. I have answered some of the questions asked in an earlier post and would like some advice on what kind of training (both dry and in the pool) I should be working on. How much yardage/meters should I accomplish per workout? How many days per week do I swim/train? How may times per day? How many times a week are you training? In the pool 5-6 times a week, but can amp up in the fall/winter/spring when I can also practice at night. I am currently not doing any other kind of training or weights, etc. How far do you go in each practice? 1800-3800 meters (LC and SC)/yards depending upon pool and how much time I have How hard and fast do you go? Depends, but KNOW I could train harder and faster Do you have any training partners who are as good or better than you? Yes, but not every day Are you splitting your race correctly? Is there a split in a 50 LCM ***? did you taper? No did you shave? Yes are you wearing a fast skin body suit in races? No how good was the pool you swam in? Shallow--5 ft at deepest section how psyched were you before and during your race? Nervous mostly are you making any technique mistakes you could improve? Probably...haven't had any real coaching ever (just watch videos to pick up technique, but have little idea what I look like). Our team doesn't have a coach--we've been trying to find someone...no luck so far how close are you to your ideal body weight? Could lose 20 pounds and am actively working on this how strong are you? Pretty strong Thanks for any help and/or advice!!! Ellen

Hi Ellen, so you'd like to breakthrough qualify in one event for the USMS LCM Nationals 50 LCM *** you've been 48.54 QT 45.01 You're training 5 - 6 times a week in the pool that's plenty add weights 2 or 3 x per week swimming: 1800 - 3800 meters per practice make sure you're doing breastroke kicking, technique work, and speed swims you KNOW you could train harder and faster GUESS WHAT THE 50 *** IS A SPRINT TO GO FASTER YOU NEED TECHNIQUE, STRENGTH, & SOME CONDITIONING do more speed and strength work Is there a split in a 50 LCM ***? ACTUALLY YES Tapering might help you shaving helps get a Tech suit read Tip 201 Which Suit Suits you? More On Racing Suits Tip 213 Even More On Racing Suits basically get a speedo pro or Blue Seventy Nero Comp how psyched were you before and during your race? Nervous mostly nervous is good are you making any technique mistakes you could improve? Probably...haven't had any real coaching ever (just watch videos to pick up technique, but have little idea what I look like). Our team doesn't have a coach--we've been trying to find someone...no luck so far GET VIDEO TAPED AND PUT IT ON YOUTUBE how close are you to your ideal body weight? Could lose 20 pounds and am actively working on this DO IT how strong are you? Pretty strong GET STRONGER STRONGER SWIMMERS GO FASTER READ SWIM FASTER FASTER AND APPLY IDEAS USE CONCEPTS IN Help My Flutter Kick is Horrible! TO IMPROVE YOUR BREASTROKE KICKING SPEED BASICALLY YOU NEED TO DO MORE FAST BREASTROKE IN PRACTICE WITH REST RACE 1 50 BREASTROKE A WEEK IN PRACTICE KEEP US POSTED ON YOUR PROGRESS THIS WILL WORK YOU WILL GET FASTER GOOD LUCK ELLEN, ANDE

congrats on your goal and posting here looks like you're well on your way if you want to swim the channel it's good to have some insulation Lynne (who I train with sometimes) swam the channel and catalina she did a lot of cold water swimming to prepare here's her blog you might find some useful info there Your times, body shape and swimming distances are such that there is nothing much more you can do about completing the Channel Swim. The only obstacles are the strange specifics of the geography. The waves in the Channel are enormous. The more time you can spend in open water, generally and in the waves specifically, the better you can cope with whatever Mother Nature throws up on the day. The Channel is tough!

Thanks for the tips Lindsay and Ande! I am looking at getting some technique instruction and will also post a video of me doing a few 25s or a 50 of breaststroke. I realized today that I was getting my arms stuck under myself, so I'll work on that. I am also pretty certain that when I kick I am allowing my hips to splay too much. I'm defnitely going to start with the weights and maybe pilates--my core is strong but you can always be stronger! Thanks again--I'll post the video when I have it and will update you on my progress. I KNOW I can do this! Ellen

are you making any technique mistakes you could improve? Probably...haven't had any real coaching ever (just watch videos to pick up technique, but have little idea what I look like). Our team doesn't have a coach--we've been trying to find someone...no luck so far The one thing that will help you the most is to get some coaching, if your team can't find a coach either swim (even part time) with a team that has a good coach or get some individual coaching. Breaststroke is highly technique based, a coach can evaluate your stroke and tell you what to work on and how. As a start, get someone to video your stroke and post it on youtube with a link here to get some advice.

I'm looking to make my college team either this year or next (probably next). My goal times are 20.99 (50 FR SCY) and 46.99 (100 FR SCY). Right now I'm hovering right around 23.1 and I'm not sure about my 100 because I haven't had a chance to race it since February. My main question is what kind of weightlifting should I do to best compliment my swimming? I'm 5'10 and weigh only 125 lbs. I know 2 seconds in a 50 sounds like a lot, but I can tell from my swims that I'm capable of going that fast. Any other advice on how I should train, or specific aspects of training I should pay attention to is welcome.

you're welcome good luck hope you have excellent results ande Thanks for the tips Lindsay and Ande! I am looking at getting some technique instruction and will also post a video of me doing a few 25s or a 50 of breaststroke. I realized today that I was getting my arms stuck under myself, so I'll work on that. I am also pretty certain that when I kick I am allowing my hips to splay too much. I'm defnitely going to start with the weights and maybe pilates--my core is strong but you can always be stronger! Thanks again--I'll post the video when I have it and will update you on my progress. I KNOW I can do this! Ellen

I've decided I need better top-end speed and "easy speed" so I can get out faster on 100s. (I'm not really that interested in 50s for their own sake.) Posters like Ande and Jazz have had great success with this, but I'm not going to follow their philosophy exactly mostly because I want to keep my endurance for 200s and the 500 free. So my plan is going to center around resistance training in the water. I bought one of those adjustable swimming parachutes and will use it at the end of practice on days that I don't lift. I plan on doing 25s mostly, perhaps some broken 50s, with the chute to work on power/explosiveness and SDK speed. At least, that's the initial plan -- I haven't even used the device yet. I'd be curious about others' experience with this equipment. I'll share my own thoughts as I use it.

Isn't Josh Davis doing a pretty good program based on that type of training? This is something I've been thinking about. You know it makes sense, as your body is pulled through the water that increases the flow resistance and trains you to adapt to the fluctuating pressure. Learning how to reduce resistance during top speed swimming is very important. So my plan is going to center around resistance training in the water. I bought one of those adjustable swimming parachutes and will use it at the end of practice on days that I don't lift. I plan on doing 25s mostly, perhaps some broken 50s, with the chute to work on power/explosiveness and SDK speed. At least, that's the initial plan -- I haven't even used the device yet. I'd be curious about others' experience with this equipment. I'll share my own thoughts as I use it.

Isn't Josh Davis doing a pretty good program based on that type of training? This is something I've been thinking about. You know it makes sense, as your body is pulled through the water that increases the flow resistance and trains you to adapt to the fluctuating pressure. Learning how to reduce resistance during top speed swimming is very important. No, it is the other way: the chute slows you down quite a bit. It isn't like working with the stretch cords or fins to speed up. I think Josh Davis talked about his work with swimming against weights using a pulley system, or some such. We don't have anything like that at our pool, though, and the parachute is portable. I tried it yesterday briefly after practice with the hole all the way closed. It reminds me a little of one coach I had who used to make me swim with jean cut-offs, complete with pockets. One advantage of the parachute over the cut-offs is that it doesn't feel like it affects my body position as much for some reason. My reasoning with the parachute is to try to build more swimming-specific strength/power, sort of like overgearing or hill sprints in cycling. Weights are nice but sometimes I wonder if the strength gains transfer completely to swimming power. Paddles are another option but I have a problem getting a good turnover with them and they can cause joint stress if I overuse them.