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!
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Former Member
200 free my favorite event.
I usually do a lot of neg splits 100's( 5 x 100 neg splits or descending)
Descending = slowest time first then keep bettering time thru set. Repeat those 2 or 3 times.
Doing sets of 400m/500m will help also with your endurance. 200 is not a long distance event but you need some endurance to finish strong and don't die in the final 75.
You can also try doing sets of 4 x 50m with 5sec rest between 50 and 1 min. rest between sets. AND IT HAS TO BE JUST 5 secs. Repeat those 4 times and by the middle of the third set you'll be feeling the pain.
As of out of the water training never been a fan, but I usually do a lot of stair climbing, helps some.
Hope this is helpful.
Good Luck
Reply
Former Member
200 free my favorite event.
I usually do a lot of neg splits 100's( 5 x 100 neg splits or descending)
Descending = slowest time first then keep bettering time thru set. Repeat those 2 or 3 times.
Doing sets of 400m/500m will help also with your endurance. 200 is not a long distance event but you need some endurance to finish strong and don't die in the final 75.
You can also try doing sets of 4 x 50m with 5sec rest between 50 and 1 min. rest between sets. AND IT HAS TO BE JUST 5 secs. Repeat those 4 times and by the middle of the third set you'll be feeling the pain.
As of out of the water training never been a fan, but I usually do a lot of stair climbing, helps some.
Hope this is helpful.
Good Luck
