As good it gets??

rabb_lbad

I've been swimming now for about 9 months and have made quite a bit of progress. I can swim an average 50m of about 45sec over 100m.
When i'm training i usually do sets of about 200m, 100m & 50m and time them all. I train 4/5 times a week two of which are with my club.
I always concentrate on stream lining and getting into an extended position when swimming and try to push it as much as i can each session.

I aim to get my 50m down to 35sec or better what am i doing wrong, not doing and need to do??

lonestargirl

Post up some full sessions so we can look at them. If you are always working to the same pace you can stagnate a bit, you may need some more variety in your sets.

rabb_lbad

After a few lengths warm up i do 1000m i aim for 15mins and get it there abouts, rest for about 2-3mins perhaps longer.

After this i do four or five 200m on 3mins usually get the first one and subsequent ones are usually 3mins 30sec. I rest for about 30sec between each 200m.

After this i'll do four or five 100m on 1min 30sec i usually get the first one and am about five seconds off on the subsequent ones. I rest for 30sec between each 100m

After that i do about ten 100m on 45sec with about 15-20sec rest in between. I can usually hold this pace but no matter how hard i try i can't get under 40sec.

I've been doing this set for about 3 or 4 weeks now before that i used to just do 1000m and then a bunch of 500m???

Mellor

One thing you are doing wrong is the way you are timing and spacing your laps.

for example.

rabb_lbad wrote: »

After this i do four or five 200m on 3mins usually get the first one and subsequent ones are usually 3mins 30sec. I rest for about 30sec between each 200m.

You aren't doing 200m on 3 mins, you are doing them on 3.30, or more depending on your rest. You take the time from start of one to start of the next. This is so your are more consistent with times and rest.

After this i'll do four or five 100m on 1min 30sec i usually get the first one and am about five seconds off on the subsequent ones. I rest for 30sec between each 100m

Again these are on 2 minutes.

After that i do about ten 100m on 45sec with about 15-20sec rest in between. I can usually hold this pace but no matter how hard i try i can't get under 40sec.

I'm guessing you meant 50s.



Basically, the way you are doing it isn't as effective, as you are prone to start to slip before the end. It looks like you are trying too hard on the first one, which is why you are failing on the later ones.

My advice would be to start timing them start to start. and choose a pace that you can maintain for them all.
Also, try take less rest, but lengthen the swim time.
You'll swim for longer doing 100m on 2mins inc 10 sec rest, compared to 2mins inc 30sec rest. (imagine if you swam at your PB for the first, you'd die on the second etc)

If I was swimming 50ms on 40-45 seconds (dunno if I could anymore), I'd be aiming for 3-5seconds rest

rabb_lbad

Thanks for that mellor. I've got another question now though.
Regards getting my times down what kind of intervals are the best ie, lots of shorter distances 100's & 50's or mix it all up?

Wanders_fan

I found when i swam i used 200m-400m to focus on technique also depending on the time i did for 100m i would focus on tecnique.

For sprints i used focus on going hell for leather. As fast a possible.I found this helps speed alot but technique is important.

I used use a set of either:
24x25m on 30secs
12x50m on 50secs
6-8x100m on 1:30
in my training session

These worked best when i consistently stuck to the time. moving up the length of time after 2-3 is no good tbh.


This was when i was alot fitter though.:(

lonestargirl

Mellor wrote: »

You aren't doing 200m on 3 mins, you are doing them on 3.30, or more depending on your rest. You take the time from start of one to start of the next. This is so your are more consistent with times and rest.

Basically, the way you are doing it isn't as effective, as you are prone to start to slip before the end. It looks like you are trying too hard on the first one, which is why you are failing on the later ones.

+1

Working off intervals in training is a really good way to keep the pace up but you need to pick an interval that you can manage for the whole set. No point in giving it your all on the first one and then be too knackered to keep going.

Also, if you always do the same sets at the same pace your body will get used to it and your training will plateau. There are two different ways of doing 10 x 100m for example:
1) 10 x 100m on 2.00, steady pace aiming for 10 secs rest on each one
2) 10 x 100m on 2.30, fast (PB + 10 secs)

It takes a while to get a feel for different speeds but you will get used to the feel of a 50m pace vs 400m pace after a while. Below is a set I did this week (it's in yards as I'm in the US) but it's easily adjusted to your pace. Simply pick as base 25m time (maybe 35 secs?) and multiply out for the longer distances.
[FONT=&quot][/FONT]
3 x sets of:
1 x 25y f/c on 20
1 x 50y f/c on 40
1 x 75y f/c on 60
1 x 100y f/c on 1.20
1 x 125y f/c on 1.40
1 x 100y f/c on 1.20
1 x 75y f/c on 60
1 x 50y f/c on 40
1 x 25y f/c on 20
[FONT=&quot][/FONT]

marky boii

DO A WARM UP OF 400M

STARTING SET:12X50M F/C SPRINTS

MAIN SET; 20X100M F/C


AND im 12 and i can do the 50m f/c in 28 secs and the 100m in 1:05:D

AngryHippie

marky boii wrote: »

AND im 12

Fair play buddy. Keep it Up, But if you can do it the other side of 25, get back to me:)