Hi, first of all: I'm from Germany, so please be patient with me and my english ;)
I am swimming for 5-6 times a week with a motivated lifeguard crew but without a professional trainer.
I want to get faster on 50, 100 and 200m free until next februrary (lifesaving competition).
My times are about 27s on 50m and 2,35min on 200m...
My question is how to plan the training for the next 6 months.
Should I split the time and focus on endurance, speed and technique for a time some weeks or should I do everything every week?
And when should I do additional strength training? Same day when I'm doing sprints? Or on the recovery day?
Thanks!
Great question--difficult answer. My PRs in this event are completely mediocre and I have tried to improve. Alot of advice I get from folks with better times than me are:
1. Lots of broken 200s with a negative split
2. Lots of 100 free intervals (never negative split)
3. Lots and lots of race pace sets--for example, I have heard that not a single day should go by without at elast one race set. (!)
4. Mental toughness work...this race hurts very badly. I have heard race plans that call for 90% effort on the first 50, 90% effort on the second 50, 100% effort on the third 50 and just holding on for the last. (!)
Great question--difficult answer. My PRs in this event are completely mediocre and I have tried to improve. Alot of advice I get from folks with better times than me are:
1. Lots of broken 200s with a negative split
2. Lots of 100 free intervals (never negative split)
3. Lots and lots of race pace sets--for example, I have heard that not a single day should go by without at elast one race set. (!)
4. Mental toughness work...this race hurts very badly. I have heard race plans that call for 90% effort on the first 50, 90% effort on the second 50, 100% effort on the third 50 and just holding on for the last. (!)
