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View Full Version : Questions, warmup, caps and times



Concho Pearl
November 8th, 2007, 09:37 PM
Just a few questions for everyone -

1) How much of a warm up do you do at a meet?

2) If you PB time is 1:04 100 yd. free- in practice what would be your time to meet while doing 6 x100 on the 1:45? I seem to be able to hold about 1:15 -1:20, but I want to improve on my practice times.

3) Do you were one cap or two during a meet? I've seen pics of Olympians wearing one cap, goggles then another cap - Why?

Blackbeard's Peg
November 9th, 2007, 07:29 AM
CP
1 - I do anywhere between 12-1600 for warmup. usually "the 4 three hundreds" or "the 3 four hundreds" or something, lumping a bunch of things together.

2 - 100 free - i have noticed that personally, my repeats for a like set of 100s tend to be about 12-14 seconds slower than race times. I'd say you're in the right ballpark. If you want to improve your practice times, you'll need to go faster (duh)! Other than increased effort from the get-go, you can do things like hitting the turns faster, better streamlines, SDK off the walls, perfecting your technique.

3 - I have enough hair that i am jokingly required by law to wear a cap for meets. I've swum an event here and there without, however. i've always done one. i think the people who do two tend to have a lot of hair - one is to hold that in, and the other to hold the first one on

Rob Copeland
November 9th, 2007, 08:56 AM
Most elite swimmers who race with 2 caps wear the first cap to hold the hair in place and the second cap (usually a racer dome cap) is for reduced drag. The cap holds its dome shape and rounded fit with no wrinkles, thus reducing drag.

Open water swimmers sometimes double up for warmth.

Allen Stark
November 9th, 2007, 11:34 AM
I do my usual pre-practice warm up of 500 yd,then a few (2-4)race pace 25s with75 cooldowns then about 300 cooldown until I feel really loose.Total is 800-1200 depending on what I'm swimming that day and how stiff and sore I feel at the beginning.

born2fly
November 9th, 2007, 12:17 PM
My meet warm up is as follows.

500 warm up
4x75's kick/drill/swim
5x100 1:20
6x50's decend 3 free, 3 stroke, free on 40, stroke on 45
4x25's , sprint last 12 1/2 into wall
2x25 off block, sprint first 12 1/2
200 warm down long and loose

Greg

knelson
November 9th, 2007, 02:12 PM
2) If you PB time is 1:04 100 yd. free- in practice what would be your time to meet while doing 6 x100 on the 1:45? I seem to be able to hold about 1:15 -1:20, but I want to improve on my practice times.

I think you're in the ballpark. My best is about 50 seconds and I could probably hold something like :58s, so that's 16% slower than my best. If you're able to hold 1:15s that's 17% slower than your PB.

I think you really need to look at it on a percentage basis like this. Someone who can swim a 45 second 100, for example, should be able to get within 5 seconds of this much more easily than someone who can swim a 100 in 1:00.

Jeff Commings
November 9th, 2007, 05:45 PM
2) If you PB time is 1:04 100 yd. free- in practice what would be your time to meet while doing 6 x100 on the 1:45? I seem to be able to hold about 1:15 -1:20, but I want to improve on my practice times.


I know people who, if their best time is 1:04, can go 1:04 from a push in workout. They tend to be much better workout swimmers.

When I do fast swims from a push, I try to set a goal of being 7-8 seconds slower than my shaved time (for a 100; for 200s it would be about 15 seconds). If I'm doing 50s, I try to equal the last 50 of a 100. I'm not a good workout swimmer, so getting in that range is a major accomplishment for me.

If you're doing all-out sprints, the key is to get lots of rest. Even in Masters, where the primary goal is to swim nonstop for an hour, it's OK to take a couple of minutes rest. Heck, three minutes is ideal.

So, if you can only get within 15 seconds of your time, try resting more to give your body time to recover.

rtodd
November 9th, 2007, 07:00 PM
1. My meet warm up is probably 800-1000 yds of whatever. I incorporate a few fast 25's.

2. I swim a 1:02 100 yd free and I would have great difficulty in doing 6x100 on 1:45 and come in at 1:15. I could probably do it but it would definately be a rough time.

Can you definately do 6 x100 on 1:45 and hold 1:15's? If so I would say you need to get stronger because your lactate threshold sounds good. If you can do that, I think you should be right around 60 sec.

Concho Pearl
November 9th, 2007, 08:51 PM
I can do 6 x 100's about 4 on 1:15 and the other 2 end up at 1:20.

I want to get as close or go under 1 min. in my 100 free as possible, so was wondering what
should I be trying to hit in practice.

I know one problem I think I'm having is I'm not eating enough carbs during the day.
Alot of times at practice I feel sooo slow. I swim with age groupers and we avg. about 2000yds in 45 -50 mins.

This week had time trails and was down 1 sec on each event. I felt slow. I've been trying
to do about 4-6 SDK at my start and a couple at the turns. Not sure if not eating right or
doing SDK slowed me down or what... just know the couple weeks of practice hasn't felt right.
Going with the diet change first, then see what happens.