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bzaks1424

Strokes and Sprints

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I've decided that my 3/wk with the Libertyville Masters is just not enough anymore. While I do thoroughly enjoy swimming with them, I feel that I need/want more. So I've decided on any day I can (M/W/Sat) I'm going to do my own workout to help build technique and speed. My current focus is going to be on strokes (Back, Breast and Butterfly), and sprints (freestyle for now).

I'm operating under 2 assumptions: 1) Good form is built by proper execution of drills. 2) Form breaks down when fatigued unless good form is consciously sought after and executed carefully.

The idea behind all of my stroke workouts will be based on kicking and drills. If I build up strength and endurance in my kick, then it won't be as big of a fatiguing factor when I'm swimming. If I build proper form in my drills, then when I do take the time to combine it together, the proper form should (ideally) build on the experience from the drills and the strength from the kicking.

The idea behind my sprint workouts will be based on short distance (right now - 25y) and are to be executed with the following mindset: "move your arms as fast as you can and kick as hard as you can and breath as few times as possible." I'm not concerned with things like dolphin off the wall, or timing my flip turns right now. I want my sole focus to be building those fast twitch muscles in those sprint workouts.

The park district pool I currently swim in on my own is a 4 Lane 25 SCY pool, no lane lines or flags in the lap swim area. I usually am only one of two maybe 3 people, but the openness of everything makes it kind of tough to swim. Its pretty choppy compliments of the kids playing in the rest of the pool to the east, and the kids diving in the diving well to the west. (Clowns to the left of me, jokers to the right...)

My workout last Monday looked like this:

Warm Up:
600 swim
200 pull
100 catchup drill ([ame=http://forums.usms.org/showpost.php?p=33665&postcount=3]I don't use a kickboard[/ame])

Back Stroke Set
Due to the fact that there are no flags, I swim right next to the one lane line which is next to the kids playing in the pool so I can make sure I don't bash into the wall
8x25 kick
8x25 long axis drill (I need to learn more backstroke drills)
4x25 swim (no flags == kind of scary to turn)

Breast Stroke Set
8x25 kick
8x25 breast stroke pull with flutter kick (I also need to learn more breast stroke drills)
2x50 swim

Sprint Set
8x25 pull
2x100 easy swim
8x25 sprint

Cool Down
50 easy swim
1.5 Mile walk back home.

So from all of you who are far more experienced than me - would you care to give any suggestions? I'm all ears!

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Comments

  1. qbrain's Avatar
    You are not going to be able to train well on your own at that pool. You need flags to work on backstroke, lane lines would be nice for fly. Do you have lines on the bottom of the pool for free? Sprint freestyle and fly without wave eating lane lines is open water training.

    Your plan sounds good, but your pool sounds horrible to execute it in. The only change I have to suggest is work on turns, I think you are underestimating how critical they are and turns are something you can practice at that pool.
  2. swimmerb212's Avatar
    Try counting your backstroke strokes so you can turn without flags? There is a blind guy who swims at most of our New England & Metro meets, and was at nationals as well. I think he counts, but he also gets assistance during meets.

    Either that, or ask the pool to paint the ceiling.
  3. aztimm's Avatar
    I won't swim backstroke in any pool without backstroke flags. I've hit my head before, and it isn't something I'd care to repeat.

    Have you talked to your coach about some extra emphasis on what you're looking for? At minimum, maybe they'd let you come early/stay late to get in some back. After chatting with my coaches, they've designed a whole program for me, based on what I want to do.

    Personally, I tend to focus on one stroke at a workout, but then I just end up ignoring others, namely fly, since I hate it. Are you training for IM?
  4. bzaks1424's Avatar
    Quote Originally Posted by qbrain
    Do you have lines on the bottom of the pool for free?
    ......
    Your plan sounds good, but your pool sounds horrible to execute it in. The only change I have to suggest is work on turns.....
    Fortunately YES this pool does have lines on the bottom! I know this is not a very good pool, but for right now, its the one that's connected to my gym. Its an outdoor pool as well, which is nice. When it closes - I'll probably get a membership over at the high school pool and start swimming there in the evenings (Lap Swim is Saturday 5:30 am - 8:15 am and Monday Thursday 7:30 pm - 9:30 pm) So I can get in 3 extra days a week! (M/W/Sat)

    Quote Originally Posted by aztimm
    Have you talked to your coach about some extra emphasis on what you're looking for? ...... After chatting with my coaches, they've designed a whole program for me, based on what I want to do.
    ......
    Are you training for IM?
    I think my coach knows what I'm up to, she coaches a youth team at that pool right before I get in @ 6:30 PM (They pull the lane lines for open swim after their practice). She usually focuses our Sunday workouts for strokes though - as a large chunk of our team is not competitive at all. She also knows that I'd like to do the IM one day - mostly because she put the idea in my head.
    I could probably have her put together a program for me. On the flip side, I also like learning this all on my own.

    Quote Originally Posted by swimmerb212
    Try counting your backstroke strokes so you can turn without flags?
    Well - actually what I've been doing is just keeping the single lane lane visible out of the corner of my eye. Since I'm doing drills as well - I've taken on the mindset if I don't do the full 25 in these practices - I certainly will during normal practices (thus getting those turns in until I move to an indoor pool).