Hi all,
been to the pool this morning and for a change I did 100 metres warm-up followed by 2x400 metres fast(ish) and then 2x 200 metres sprint pace for me and a gentle 50 metres cool-down. Normally I just swim straight lengths all at one pace, but found this much easier today.
Have you got some good sessions to build endurance and speed to share please.
I only swim once a week at the moment as that's all I can fit in. I was going to a swim club where they did lots of short fast stuff, but felt they were quite unfriendly and just didn't enjoy going so stopped! I am hoping to fit another swim in as my local pool does a dawn dippers session, but until then I need to do endurance and speed in one session.
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Have a look at http://swimming.about.com/library/weekly/aa070900a.htm
Lots to read there!
warm up:
300 crawl rest
100 breast
rest
100 crawl
rest
main set:
50 kick
30sec rest
100 pull
30sec rest
150 crawl
30 sec rest
repeat main set *3 in my case
(really didn;t enjoy the kick! i have alot of running miles in my legs at the moment and had done an hour prior to the swim)
i turned up to the same coached sessions as i started again last night, a year ago, barely able to drag myself 25m.
and now i'm looking forward (albeit grudgingly) to my 4th and final tri of the year (including one open water event).
had lots of compliments last night on my progress.. really encouraging
if i can do it... anyone can.. i wasa total water-phobe.
now there's inspiration for ya!
ed
I get in the pool once a week and do breast stroke for about 500 metres and thats it!!
The pool is only 15m long so no good for serious swimming!
Need to get in a decent size pool and practice my front crawl technique!
Warm up (400m?)
Main set:
8x25 sprint (hard as poss)
4x50 slightly less hard
2x100 steady
1x200 steady, slower
2x100
4x50
8x25
Swim down (200, concentrating on form, or even just doing slow drills)
That kinda thing anyway. Incorporates really fast tough stuff and endurance. Easy to remember, and simple for starters.
400m crawl warm up
5*200m crawl - concentrating on something different each set - so - set one concentrating on horizontal balance and the swimming downhill feeling. set two concentrating on dipping hand into water just in front of head. set three on reaching as far as possible. set four on rotation. and set five on putting it all together.
4*50m sprints (cos I'll be bored of this technique stuff by then)
200m swim down
not sure how much i'll get done as godzilla is coming swimming with me. i promised to time his 400m and help him work on front crawl technique - especially learning not to sink.
i used to do a pyramid thing..
100m
200m
400m
200m
100m
1km in total.. quite satisfying
BUT!
My shoulders and upper back are now SOOOOO tense! What stretches should I be doing before and after swimming, or to get rid of the stiffness?
BTW I do warm up and cool down before and after each swimming session (although I'm so slow my whole session is one big warm up!)
I think it's more work-related than anything to do with not stretching enough
:-(
rolling shoulders slowly, individually, together & in both directions.
same for the ankles, drawing circles in the air with your feet (more difficult to do both together here).
very dodgy looking rotating pelvis thing
and a funny bandy knee twisting thing!
Ed - nice curtsey! Thanks!
But how do you do the 'stretching and kicking' thing? I mean, without drowning?
Mmm, lots to try!
Red wine cure tonight, I think!
By the way I just did an experimental double-shoulder roll to see if I click too, quite forgetting I was at work...got some funny looks!
I'm old and ready for the knackers yard.
Hold your hands together behind your back and really pull your shoulders back.
Betcha get a whole cacophony of cracks and clicks.
N-i-c-e!
Thanks all for tips and help.
Thanks for those sessions Dr Nic and M. How long would you take to rest between each set?
I've been trying to work on form/technique a bit, with stretching out as if reaching for something and leaving hand longer on the stretch before the push phase of stroke.
Some people just look effortless in the water. I know I need to work on this a lot!
I tend to rest for 10-20 seconds between "reps" of 25s..50s..whatever, but a bit longer (30-45 secs) between the actual set of 8x25 and moving on to the 50s or whatever it is. Not too much rest tho!
the pyramid... until i don;t feel like i'm about to die... up to 2 mins as far as i remember
crackly stretches.. the best one to do is:
(listen carefully now!)
sit on the floor with your left leg flat... put your right foot over yout left leg so it's on the outside (left) next to your left knee.
stretch your upper body round to the left till you can put your right forearm down the left of your right shin (the one that's over your left leg!) with your elbow against the knee... and stretch round as far as you can trying to look behind yourself...
easy huh ? oh and repeat on the other side... more clicks than a clicky thing!
(dr nic.. please tell me you tried this one at work too)