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View Full Version : Looking for plan to qualify for 50 free at Summer Nats



rtodd
October 20th, 2013, 03:33 PM
Excited that Summer Nats are east coast.

Looking to qualify in 50 free. Right now I am swimming 27 low for 50 scy. I swam a 26.09 last year and a 29.9LCM about two years ago.

What sets really work and how many rest days between?

I swim 5 to 6 days a week about 50 min sessions. Sometimes I can swim a bit longer. Because of the time constraints, what are thoughts about warm downs?

When will cut sheets be posted?

__steve__
October 20th, 2013, 06:06 PM
http://forums.usms.org/forumdisplay.php?115-High-Intensity-Training-by-Leslie-Livingston

Also get a good jammer

rtodd
October 20th, 2013, 07:25 PM
Forgot about the fortress workouts. Good idea. I will try that this week and see how that goes. I will modify to 2000 yds and also for a 100ft pool.

After scanning through them, it looks like there is always an aerobic day and a recovery day and the other three to four workouts are speed and lactate.

__steve__
October 20th, 2013, 08:54 PM
Does your 30M pool have blocks to practice on?

Eaglesrest
October 21st, 2013, 03:44 AM
Lots of things:

- train like a sprinter in water- short sprints, lots of recovery (both within session and during week/monthly cycle)
- practice technique aerobically and at speed. Not enough focus on technique while sprinting, tends to be eyeballs out, but u should focus on one thing during a short untimed sprint e.g. Catch, arm position, is your head stable, hip rotation
- know for a fact how many times you will breathe. The minimum u can manage without body cramping
- starts, and turns if relevant. Track are quickest if there is an incline
- train like a sprinter on land. Dynamic warmup, injury prevention, core, heavy weights (try and pb), stroke specific work, plyometrics, dynamic stretches
- eat like a sprinter, high protein. Maybe 40/40/20 carbs/protein/ fats. Depends how much cardio u are doing and is customisable
- supplement like a sprinter- whey protein with skimmed milk (post workout), creatine, pre workout/comps supps: beta alanine - definitely beneficial for anaerobic work pre-comp and workout. Citrulline malate, beet juice and caffeine - these may or not be beneficial for a sprinter pre-comp, but they seem to help me work harder for longer during workouts.
- lose body fat (if needed)
- prepare for a decent taper. Sprinters need a longer taper especially 'mature' ones. Don't overtax the cns pre comp, but keep twitchy. It's a balancing act especially the final week.
- as Steve says, a good new suit feels amazing. Compression, streamlining, buoyancy... Arena carbon pro 2's are the dogs but are expensive

all that helps to varying degrees, but the most important factor is hard work during the multiple sprint sessions. Improve time in training, at race pace with proper starts, and it'll come naturally in comp. Get used to pain from masses of lactate, unlike any other kind you normally experience in a pool. A proper sprint session might not include > 300m high intensity work, but done right could hurt for up to an hour after

orca1946
October 21st, 2013, 01:05 PM
Eagle has laid out a very good plan, see above. I would also not forget about some distance work so as not to burn you out doing only sprints.

The Fortress
October 21st, 2013, 03:03 PM
I would also not forget about some distance work so as not to burn you out doing only sprints.

No. Forget distance training. But do recovery workouts where you focus on technique, breath control and some slow swimming.

Eaglesrest makes many good points. I would add though that I don't see the need for a 50 specialist to have "masses of lactate." You should be doing the bulk of your sprinting on max rest; true sprinting should not be done in a fatigued state. Focus on AFAP 15s, 25s and 50s of both freestyle and flutter kick. Race simulation is extremely important -- hope you can do off the block AFAP 50s regularly. I would add in one sprint conditioning type workout bc long course 50s do have more of an aerobic component than short course 50s. My HIT workouts are on the hard side for a masters 50 specialist, I think. I happen to be focusing on the 50 free this fall. Today, after warming up, I did the following speed work with a mix of kicking, SDK and swimming: 10 x 25 burst + cruise (AFAP to the 15 m mark) @ 1:00, 5 x (25 AFAP + 75 EZ) @ 3:00, 5 x (AFAP 50 + 150 EZ) @ 5:00, and some power work with my parachute.

rtodd
October 21st, 2013, 04:56 PM
Thanks for the plan. I do have blocks. I get my own lane, so I can do my own thing. I am going to modify Leslie's workouts for my time constraints and see how that works.

Does the central nervous system recover in 24 hrs from max speed work?

knelson
October 21st, 2013, 05:21 PM
No. Forget distance training.

I agree. If your focus is the 50 there's zero need to do any distance training.

rtodd
October 21st, 2013, 05:59 PM
But I still like swimming, so on recovery days I will do aerobic below threshold.

Eaglesrest
October 22nd, 2013, 04:08 AM
I would add though that I don't see the need for a 50 specialist to have "masses of lactate." You should be doing the bulk of your sprinting on max rest; true sprinting should not be done in a fatigued state.
Yes, you are correct, I probably should have qualified that. We have been training for 50 and 100, so include some tolerance work within the weekly cycle as well. Tolerance isn't of that much use for a drop-dead 50 sprinter.

That said, even our production/removal sets sometimes end up being tolerance. 6 x 50's max effort with 5-10 mins rest between each, often isn't enough rest to prevent cumulative lactate build up. When this happens, and there's excessive acidosis, the next session becomes recovery.

Interesting point on the suit. We are in week 3 of taper for UK nationals. One of our swimmers has been showing below average form during taper, and tune-up comp. 2 days ago he went 25.0 SCM during a race-pace training swim. Yesterday, for a confidence boost AND to test it out pre comp, he used his replacement Carbon pro 2 suit for a 50m timed sprint. He went 24.13 SCM, That's nearly a second gain! I don't believe it's all the suit. It's probably a combination of well timed super-comp from the taper, plus the physical and mental benefits of the suit. Either way it's looking good for nationals :)

Eaglesrest
October 22nd, 2013, 04:18 AM
But I still like swimming, so on recovery days I will do aerobic below threshold.
I recommend this. I find steady technique based aerobic swimming reduces DOMS, and helps during the next hard session. This is when compared with just total rest, sat on the sofa watching TV.

__steve__
October 22nd, 2013, 01:28 PM
I concentrate on the 50 distance too. Not only because I have below average vital capacity or excel at it, but also because the training is a little less complicated (read some mid and distance swimmer's blogs and see what I mean) and furthermore places less stress on my body (structurally and neurologically).

I do however maintain some aerobic level in the background, but this is accomplished by tailoring drills in such a way, as well as ultra-short like training in the form of kicking and some stroke. But still, at the end of the day I probably do too much aerobic and LP stuff, though the ultra short stuff never really reaches lactate levels

About the suits, one good thing for using them is when you replace the current one the retired suit makes for an excellent long lasting training suit

sunruh
October 22nd, 2013, 01:34 PM
but also because the training is a little less complicated (read some mid and distance swimmer's blogs and see what I mean)

this *might* be where the phrase:

"when the going gets tough, the sprinters get out"

comes from.... :D:bolt::D

__steve__
October 22nd, 2013, 03:26 PM
this *might* be where the phrase:

"when the going gets tough, the sprinters get out"

comes from.... :D:bolt::DI 100% agree

The Fortress
October 22nd, 2013, 03:27 PM
I concentrate on the 50 distance too. Not only because I have below average vital capacity or excel at it, but also because the training is a little less complicated (read some mid and distance swimmer's blogs and see what I mean) and furthermore places less stress on my body (structurally and neurologically).

I do however maintain some aerobic level in the background, but this is accomplished by tailoring drills in such a way, as well as ultra-short like training in the form of kicking and some stroke. But still, at the end of the day I probably do too much aerobic and LP stuff, though the ultra short stuff never really reaches lactate levels

About the suits, one good thing for using them is when you replace the current one the retired suit makes for an excellent long lasting training suit

Rushall's ultra short workouts are premised on the notion that lactate is bad and race pace is king.

50s = 5% aerobic

Distance swimmers are so slow they're scared of speed. :)

Michael Heather
October 23rd, 2013, 10:08 AM
Distance swimmers are so slow they're scared of speed. :)

Really? Was that even necessary? Can't we all just get along?


rtodd, if you are only interested in swimming a 50 free, these are the workouts for you. If you plan on swimming anything else, do a little pace work, stroke work, fahrtlich sets, break up the monotony of sprints during the season. Do your "sprint only" workouts during your taper, and spend more time in bed resting than anywhere else. At the end, no matter how much (or how) you trained, rest is king and will pay dividends at nationals.

The Fortress
October 23rd, 2013, 10:11 AM
Really? Was that even necessary? Can't we all just get along?


rtodd, if you are only interested in swimming a 50 free, these are the workouts for you. If you plan on swimming anything else, do a little pace work, stroke work, fahrtlich sets, break up the monotony of sprints during the season. Do your "sprint only" workouts during your taper, and spend more time in bed resting than anywhere else. At the end, no matter how much (or how) you trained, rest is king and will pay dividends at nationals.

I was just teasing sunruh. Chill.

I agree that rest is king during taper. However, I do not agree that you should do "sprint only" workouts during taper. Unlike other swimmers, sprinters need to decrease intensity and speed work during taper.

Michael Heather
October 24th, 2013, 09:56 AM
A taper is by definition a reduction in the amount of yardage covered in a workout. If you factor in warmups and warmdowns, which should probably not be performed at race pace, there is precious little to do other than sprint, if the swimmer is focusing on the 50. A few starts, turns and dive swims would be about it (without pool toys - fins, paddles, floats). Sprinters need to decrease yardage, increase rest, and focus on technique. Is that what you meant?

rtodd
November 16th, 2013, 09:09 PM
Ok. This is my weekly plan. Please comment

MY POOL IS 100 ft (33.3yds)

Monday sprint free
Tuesday IM
Wednesday sprint free
Thursday recovery and free drills
Friday sprint free block work
Saturday long OW swim

Mon thru Saturday 15 min dry land, 4x25 push-ups and some plank work and step ups for legs

Sprint main set for Monday is (100 ft pool)
4x2 length on 4 min all out
4x1 length on 4 min all out
Idea is for full recovery and swimming fast

Sprint set for Wednesday is strength endurance
2x
6x2 length on 2 min hold best avg

Sprint set for Friday is
4x2 length on 4min
4x1 length on 4min off blocks

__steve__
November 17th, 2013, 06:11 AM
Have you mixed 8-10 sec bursts with fins?

After tough days, try some recovery swimming keeping the HR low.

It is also important to guage your nerves in response to training, work, and rest with the goal of sharpening the reflexes before your performance.

Plyometrics can help the start and turns, which is half of the race in a 50

With OW swimming, that might dull top speed

rtodd
November 17th, 2013, 11:15 AM
Plyometrics are good. Fins are good. I have zoomed and medium length fins. I will try to add some strong kicking with fins.

I have Tuesday And Thursday for recovery and OW is over now. Went today but 40 deg water hurts too much.

I am hoping 2000 yard days are good enough to get the job done.

__steve__
November 17th, 2013, 02:55 PM
When will be your next qualifying meet?

rtodd
November 17th, 2013, 03:43 PM
When will be your next qualifying meet?

great question. Probably not till spring.

joellasterjr
November 20th, 2013, 04:19 PM
I love to do the 50 free! Longer events are not my thing as I get bored so quick (might be my ADD). Anyway, for my practice I rarely ever do the complete free stoke in practice. I do other workouts that utilize the components of the stroke but very rarely do I ever do the complete stroke unless I am checking on times. My reason for this (may not be professional) is that I do different portions of the stoke using other other strokes in order to really concentrate and finess say the arm pull, breathing, start, turn, leg kick, etc. If I practice the full free everyday then I find it hard to concentrate on one particular part. If I do a deadman arm pull (using no legs) then I do not have to think about the legs as they are not doing anything, etc. For me this works great, for others maybe not as much. I can say that is has helped tremedously. I wanted to say I had got this off an article on SwimSwam...