I am not much of a blogger, but I intend to share some of your tips directly with my team, or to share them with my friends on the Facebook (I appear there with my full name Alexander Stoyanov); needless to say, I will always state the source.
Ande, I whould like have your advice on nutrition during preparation period and during the competitions:
Re: nutrition during training season
I've noticed that you are doing morning workouts 0630-0800. How do you eat before/after the workout? My swim sessions are 0700-0810. And also: Do you recommed to drink something during this time?
Re: nutrition during the meet
What food/fluids and how much should I take on the meet day: before and during the day?
Many happy laps!
Since my practices are early, I usually don't eat before practice, but sometimes I snack on bars. I often drink water or a sport drink before practice, but not during unless the work out is long or hard. I've only brought sport drinks to practice when I'm doing a postal distance swim like the hr swim, 5k or 10k. Staying hydrated & fueled is critical for the 10k. I usually eat & drink more after practice, like a smoothie or breakfast tacos.
Stay hydrated and fueled.
[ame="http://www.usms.org/forums/showpost.php?p=237621&postcount=1589"]SFF Index PART 2[/ame]
Well, who does not love pizza!!!
For me controlling my weight is easier, than improving 50 fr time. I follow three simple principles:
1. As much as possible I combine foods as in the Hay Diet. Simply put it goes to not mixing proteins and cabs/starches at the same meal. This gives you possibility to keep your calories and proteins intake, while trimming some extra pounds. Some links: http://www.althealth.co.uk/help-and-...iets/hay-diet/ and http://www.acidalkalinediet.com/food...ing-for-health
2. I avoid eating after 1900-2000h.
3. I avoid taking food and fluids together.
But, going back to the main subject in this forum, I will need your advise on strength exercises. In the thread "Help me, my speed is horrible", you recommend to lift weights to improve your strength power and speed 2 or 3 times a week. Can you give some sample sets which you do? Would you recommend to use also stretch cords?
Have a great day!
Sasho: general conclusion of reserach indictaes that the motions you are training should mimick swimming as much as possible. Otherwise a waiste of energy.
here is one that summarizes what other researchers also found
Tks, to WhyNot and tks to Ande for his tip #246 - stretch cords.
I am going to do the following 3 days a week (in my non-swimming days):
1. Parallel bars dips: 3-4 sets 10 reps each. Later I may increase number of reps. However, I have some negative experience with "deep" dips - after them my shoulders hurt, so I will be doing "shallow" dips: from about waist line to full extended hands.
2. Pull ups: 3-4 sets 12 reps each.
In my swimming days I am going to use stretch cords as advised by Ande in his tip #246. Pls Ande, tell me what do you mean by:
"6) lean over (your chest should be touching your thighs)"?
"10) walk holding the handles till the tension is gone from the bands"?
Good luck to all!
I saw somewhere on the forum this wokrout:
dumbbell rows 4x5-8
bench press 4x5-8
tricep pushdowns/bench dips
deltoid raises, front, sides, middle.
should i get one more exercise for legs?
[ame="http://www.usms.org/forums/showpost.php?p=34862&postcount=120"]SFF Tip 31 Get Strong[/ame]
My old blog shows my most successful sprint season as a master
follow my workouts from late Mar 2008 to Dec 2008
Yes to [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Tip 246 BANDS / Stretch Cords / Power Cords[/ame]
Jason Lezak's weigh routine
we also have [ame="http://www.usms.org/forums/showthread.php?t=18830"]Swim Stronger Faster[/ame]
If you do swimming like motions when you lift you can be fairly certain you are working the necessary muscles.
Legs: for jumping, kicking & pushing off the wall
Lats: for pulling your body
Delts: for pushing & pulling your body
Triceps: for pushing your body
Core: stomach & back to provide a stable base
Sprinting against resistance can help you gain strength too:
+ wear a Drag Suit
+ wear paddles
+ Wear fins or
+ swim with anchored sugrical tubing tied to your waist
(if you use 2 tubes tied on a belt, one on each side of your hips, you won't kick the tube.)
I have a meet on May20, for 1500m indoor pool.
My 50 m time is 29.3 and my previous 3900m was 63 minutes.
I have tried to swim 1'30 for every 100 m for 1500, but I failed last time, and I think I swim 1'40 this meet.
I had no strategy but keep the same pace from the start with 1'35 or 1'40 till half of 1500, and then it goes to 1'50.
I'd like to ask you if there is strategy for the person who suffer keeping good stroke and faster than first half.
you have a 1500 coming up in 2 weeks & 2 days
you hope to do the best you can
the ideal way to pace any distance event is to swim at a pace you can hold the entire distance. You need to start out pretty smooth and easy.
Start out easier than you think you should.
You could descend by 300's or 500's.
You could negative split. you want to make slight speed changes as opposed to drastic, except for your last 50 or 100
You can't win a 1500 in the 1st 100 but you can lose it if you go out too hard.
a few questions:
How old are you?
How many times a week do you train?
How far per practice?
What sort of sets do you do?
do you train alone or with a coach & team?
Do you plan to rest and shave for that meet?
What kind of suit are you going to wear in the meet?
1500 is a short race, you need technique, conditioning, & speed
I suggest you:
+ breathe every 2 instead of 3, breathe the 1st stroke off each wall
+ swim smooth
+ do a 2 beat kick & save your legs,
then do a 6 beat kick on your last 50 or 100
hope this helps,
a swimmer holding
1:12's will swim it in 18:00,
1:20's in 20:00
1:30's in 22:30
1:40's in 25:00
2:00's in 30:00
A 1500 is short compared to longer races like 2k, 3k, 5k, 10k, or 25k.
You need conditioning and speed.
When Sun Yang broke the 1500 WR his last 50 was 25.9.
Thanks for your suggestion.
Sometimes I am nervous to complete the race right when I start the frist part slower. Even I can't think I can swim descend or negative during race. But I will practice myself to use it for next race.
I am 34 years old male.
4~5 times a week for 50 minutes/2500 meters
most part of my practice is IM and free
during summer I swim open water 3km every week
I do not rest or shave, and I wear normal suit
Please advise me if I need to change modify.
I am not sure if I can make it breathe every 3 till the end, but I agree this makes my race more smooth.
I appreciate your advices, thanks!
Practice descending & negative splitting
34 is young
Bump up to 5 or 6 times a week for
1 - 1.5 hr
3000 - 4000 meters
Train mainly free
To get ready to schreddy your open water
You train alone but find swim partners & buddies
rest before your big races, reduce your yardage
shave your body the night before your big race
wear a racing jammer suit in your big races
You should change modify.
BREATHE EVERY 2
feel free to
write yours here,
message me here or by text,
email me AndeRasmussen (at) aol (dot) com or
call my cell.
I love before and after success stories & hope that you are next.
Swim Faster faster,
Last edited by ande; July 11th, 2012 at 04:42 PM.
Happy Laps to you,
A n d e
A n d e R a s m u s s e n @ aol.com
512 217 2728 cell
Ande's Swimming Blog
Swim Faster Faster
I write songs, you can hear 'em at:
i am a 19 years old discouraged and unmotivated guy. I used to dream big once about swimming. now a days i feel very depressed because I never made the expected progress (could not train for studies and when i could train i did not have any guidance at all.......................just people around me saying discouraging things and of course the biggest responsibility was mine without doubt for not trying hard enough). I am here not for anyones sympathy but for your help and guidance. I think it would be unfair if I do not give it some more try. I think a part of me still believes that big things can still be done. So, my event is actually the 50 free and I am kind of a late starter and have terrible aerobic capacity. my best time was i think a 24.8 or something done almost two years ago. I was terribly depressed last 3-4 months and had an exam so i almost did no swimming or anything. I think currently my time is something like 26+ which is terrible. I would like to start swimming again and give it a shot. my goal is to go 24.00 in 3 months (I think it is possible). here are some clips of me swimming :
[nomedia="http://www.youtube.com/watch?v=qKau07rfyLU&feature=plcp"]Easy freestyle - YouTube[/nomedia]
[nomedia="http://www.youtube.com/watch?v=qLLIROqRx-k&feature=plcp"]Technique - YouTube[/nomedia]
[nomedia="http://www.youtube.com/watch?v=D0uI8GQuMYE&feature=plcp"]technique 2 - YouTube[/nomedia]
[nomedia="http://www.youtube.com/watch?v=IjUNlK0SSKw&feature=plcp"]technique 3 - YouTube[/nomedia]
[nomedia="http://www.youtube.com/watch?v=PGSje5oZQeU&feature=plcp"]tech 4 - YouTube[/nomedia]
[nomedia="http://www.youtube.com/watch?v=eCrn0f3YjF4&feature=plcp"]tech 5 - YouTube[/nomedia]
[nomedia="http://www.youtube.com/watch?v=Az4lvsaTICg&feature=plcp"]tech 7 - YouTube[/nomedia]
[nomedia="http://www.youtube.com/watch?v=CsdP_tkqS_o&feature=plcp"]Kickin without board.MTS - YouTube[/nomedia]
I coudnt find anyone to tape, so i had to put the camera on a chair so it is hard to judge the stroke. I would try find someone to tape my stroke and post some better videos. In the mean time I would like some feedback on my stroke and i would like to know how i should train for my goal. should i also train for the 100 and 200 or other events, should i do big yardage, do i need to do doubles, what about weights..............
I would appreciate your help a lot and very sorry about boring you with my long post.
sorry to hear you are discouraged and unmotivated
address this by changing your internal & external dialog, write a new script of what you want to be and start repeating it
the problem with feeling depressed is it's a loop:
because you feel depressed you act depressed and
because you act depressed you feel depressed
You must begin a new loop
because you feel motivated you act motivated and
because you act motivated you feel motivated and
because you're busy pursuing your goal you've got no time or need to feel or act depressed.
Excuses are useless. Decide what you want and go for it. Make what you think and say more important and acted upon than the doubters and discouragers around you. It ALL begins with you. Change your thoughts, change your actions and those around you will start talking about what they see you doing and hear you saying."because I never made the expected progress (could not train for studies and when i could train i did not have any guidance at all.......................just people around me saying discouraging things and of course the biggest responsibility was mine without doubt for not trying hard enough)."
"big things can still be done."
If this guy can do it then so can you
your event is the 50 free
"I am kind of a late starter and have terrible aerobic capacity."
you don't need aerobic capacity for the 50 free
you need technique, strength, speed and proper body proportions
you were 24.8, you're now 26+
start swimming again
make your goal to get faster in the 50 free
don't worry about a time, focus on the process and journey and times will take care of themselves
can't watch your vids now but will later
Get someone to video you
how should you train for your 50?
Swim 5 - 6x per week
Lift weights 3x per week
you asked: "should i also train for the 100 and 200?"
is it your goal? is it important to you?
should i do big yardage?
do i need to do doubles
what about weights?
in the pool, warm up then do short fast stuff with rest
train to improve your swimming speed and kicking speed.
Swim Faster Faster will help you.
Improve your kicking speed with
Help my flutter kick is horrible
Improve your swimming speed with
help my speed is horrible
For Work out ideas Here's my old blog from 2008 when I was focused on sprinting
read my work outs starting on that page and follow them to mid June 2008
Act as if you already are what you most want to be.
Stick with it when people say stupid stuff.
Most importantly, change and improve what you
+ say to yourself and
+ do each day
Your problem is, you tried for a while, you hit a little frustration and negativity, then you quit trying.
You've formed new habits, lazy habits and they don't serve you, they don't make you happy.
So you MUST FORM new habits.
Begin with your self talk.
Then move to your daily choices and actions, chosing new choices making new actions willl give you new results.
Get upset with yourself if you don't train, not if you train and do a fast swim and your time isn't what you hoped it would be.
Do that work and your times will improve.
Make it easy to feel good and hard to feel bad.
pursue your passion with purpose and find out where it takes you.
Train with passionate positive people.
Change your tune
from "Que Sera, Sera (Whatever Will Be, Will Be)
to If it's ever gonna be it's completely up to me
Hope this helps,
Keep us posted.
Last edited by ande; March 8th, 2013 at 12:04 PM.
Saturday morning I completed my first swimming workout in 19 years. I thought that after spending 75 minutes going back & forth in the pool I would be starving, but as it turns out I had no appetite whatsoever even though I was exhausted. I made myself eat a small cup of yogurt shortly after I got home, but it was another 10 hours before I built up enough of an appetite to eat an actual meal.
Is this common? I drank a lot to rehydrate, so perhaps I filled up on water? I had another 75 minute workout this morning and again I had very little appetite afterwards, although this time around I grew hungry after about 4 hours instead of 10 hours.