Fun, and Fast

[SwimMann]

J. Miller,

I'm still stuck above that elusive 1 minute barrier for the 100 (yards, even worse) freestyle. The last competition I actually digressed going a 1:04, when I usually swim it in 1:03. My problem has been I'm just not swimming fast in practice. My workouts are usually 4000-4500m with a main set of 2000m of slow aerobic swimming.

I always make a periodized training plan but never follow all the way through with it, seem to always stick to swimming long intervals with short rests. I'm going to follow your two week cycle sprint endurance program and try to drop my times. I've got a blog on here and I'll post up my times on that blog. I'm going to try to get someone to videotape me swimming and put it up here as well because I don't have a coach to watch me swim.

Anyways thanks for sharing the program, hopefully I'll see some time drops at my next meet, in 16 weeks.

[JMiller]

Anyways thanks for sharing the program, hopefully I'll see some time drops at my next meet, in 16 weeks.

Sure, sounds good, I'm glad to help. If you stay consistent with the 2 week cycle you should be able to get under the 1:00 for SCY. You're fairly close already! Feel free to post your video on this thread, and I would be happy to give you my best analysis! In addition, I'll offer some training tips to help encourage appropriate adaptation for your specific stroke limitations. That should help.

This is cool.

Hey Paul! I saw your rankings in the World Top 10 from last season, congrats! It'll be interesting to learn of your progression, and I wish you all the best!

Thanks for that...it would be even better if you removed the word "fairly"...

Haha... 45 is still young! is that better? lol... Chris, I had that mini marathon yesterday, and I'll provide more info later in the day... It had some positive moments and some very difficult moments...

Here was the splits on the first event, 400 free LCM
:57
2:01
3:13 (choke)
4:26.24

I missed the 400 Canadian record by 4 tenths... and was delusional before the race, thinking I could even split the 2:01, hoping for a WR... oh man, that was tough, now I remember why I'm a 100-200 meter swimmer! I could barely move after that race, for a good 45 minutes!

[JMiller]

Okay, so here is the scoop on the mini-marathon. It was difficult, but you know I didn't look as bad as it felt. The 400 free splitting was relly unwise, but I really wanted to do something impressive... perhaps if I had gone out a 1:04 instead of a :57 LCM that might have produced a better final time. That being said it is a provincial record, and the first time I've swam the 400 free LCM in 14 years. Here is the video for those interested. You really can't tell just how much I was hurting, or the moment I sucked in water instead of air, resulting in a asthmatic reaction that lasted for 30 minutes and still bothers me a little right now. That being said, my freestyle looks good. 4:26.24
http://www.floswimming.org/videos/pl...28-picture-017

So I missed the 100 free and 200 IM because I was seriously considering going home, only to realize I might not race LCM for another year or more, so I resolved to stand up and swim the 200 free. A new Canadian record in about the same time I went to my feet on the first half of the 400 free, ugh, but hey, I'll take it. 2:00.83
http://www.floswimming.org/videos/pl...29-picture-023

The 200 back and 800 free I'd rather not discuss and just leave it at that.

That being said, I'm looking forward to racing only 100's and 50's at provincials. Maybe just one 200 in the whole 3 day meet, that would be more reasonable for my body type.

.

[JMiller]

Jonathan, thanks for the note!

And yes I absolutely remember Alex Baumman...although never got to know him personally. I enjoyed "NOT" having to swim against him years ago...and we're all in trouble with him back in action!

OKAY I KNOW I'VE POSTED 3 TIMES TODAY, BUT THIS IS AN EXCEPTIONAL VIDEO AND INTERVIEW OF THE LEGEND, ALEX BAUMANN!! HIS RECENT WORLD RECORD IN THE 200 IM, at a YOUNG AGE OF 45!!

http://www.silacreations.com/swimming.html

This is cool.

(scroll down on the above link, for the interview)

[The Fortress]

Okay, so here is the scoop on the mini-marathon. It was difficult, but you know I didn't look as bad as it felt. The 400 free splitting was relly unwise, but I really wanted to do something impressive... perhaps if I had gone out a 1:04 instead of a :57 LCM that might have produced a better final time. That being said it is a provincial record, and the first time I've swam the 400 free LCM in 14 years. Here is the video for those interested. You really can't tell just how much I was hurting, or the moment I sucked in water instead of air, resulting in a asthmatic reaction that lasted for 30 minutes and still bothers me a little right now. That being said, my freestyle looks good. 4:26.24
http://www.floswimming.org/videos/pl...28-picture-017

So I missed the 100 free and 200 IM because I was seriously considering going home, only to realize I might not race LCM for another year or more, so I resolved to stand up and swim the 200 free. A new Canadian record in about the same time I went to my feet on the first half of the 400 free, ugh, but hey, I'll take it. 2:00.83
http://www.floswimming.org/videos/pl...29-picture-023

The 200 back and 800 free I'd rather not discuss and just leave it at that.

That being said, I'm looking forward to racing only 100's and 50's at provincials. Maybe just one 200 in the whole 3 day meet, that would be more reasonable for my body type.

.

Hard to keep swimming when the asthma kicks up. And it does NOT go away fast. You were brave to step up for the 200. I think distance swimmers don't appreciate how ungodly painful these long events are for us sprinters. Looking forward to reading your sprint workouts now!

[Syd]

Congratulations on your record, Jonathan! Nice stroking on 200. I think I counted 38 or 39 on your 3rd 50. In comparison the guy behind you looked like he was doing 50 - 60 to a length. Your stroke looked long and smooth. To be honest, it looked like you were taking it easy! I think if you ramp up the pace a little, you could go a lot faster. Well done!

[JMiller]

Hard to keep swimming when the asthma kicks up. And it does NOT go away fast. You were brave to step up for the 200. I think distance swimmers don't appreciate how ungodly painful these long events are for us sprinters. Looking forward to reading your sprint workouts now!

Haha... ya I guess I'm a sprinter! It took me all day yesterday before my lungs finally cleared out.

So, I've decided to race 50, 100 - fly, back and free at provincials in 3 weeks.

Monday swim SCM
3x200 DPS
6x50 kick
3x (6x100 on 1:50 1 free/IM) moderate + 50 easy
4x (4 x 25 on :60 with fins IM order, ALL OUT)
200 easy
You know, that does feel better.

Congratulations on your record, Jonathan! Nice stroking on 200. To be honest, it looked like you were taking it easy! I think if you ramp up the pace a little, you could go a lot faster. Well done!

Thanks Syd, well, I was being cautious after the 400, and you're right, there was certainly more in the tank. I'm content, but not satisfied, and will be trying something a little different next cycle. The training I've been doing the past 4 months was excellent conditioning, but it really didn't give me the explosive speed at the 100-200 distance that I've experienced in the past. So, I'll be going back to what I know, no more 400-800 training for me.

[ande]

hey jonathan

congratulations on your excellent swims.

Ande

Ande

Okay, so here is the scoop on the mini-marathon. It was difficult, but you know I didn't look as bad as it felt. The 400 free splitting was relly unwise, but I really wanted to do something impressive... perhaps if I had gone out a 1:04 instead of a :57 LCM that might have produced a better final time. That being said it is a provincial record, and the first time I've swam the 400 free LCM in 14 years. Here is the video for those interested. You really can't tell just how much I was hurting, or the moment I sucked in water instead of air, resulting in a asthmatic reaction that lasted for 30 minutes and still bothers me a little right now. That being said, my freestyle looks good. 4:26.24
http://www.floswimming.org/videos/pl...28-picture-017

So I missed the 100 free and 200 IM because I was seriously considering going home, only to realize I might not race LCM for another year or more, so I resolved to stand up and swim the 200 free. A new Canadian record in about the same time I went to my feet on the first half of the 400 free, ugh, but hey, I'll take it. 2:00.83
http://www.floswimming.org/videos/pl...29-picture-023

The 200 back and 800 free I'd rather not discuss and just leave it at that.

That being said, I'm looking forward to racing only 100's and 50's at provincials. Maybe just one 200 in the whole 3 day meet, that would be more reasonable for my body type.

.

[ande]

ouch, that is not the way to correctly split a 400

1st 50 Breathe every stroke
easy speed, save your legs, you'll need them at the end of your race
2nd - 7th 50's the same pace
8th 50 almost as fast as the first

2:01, 2:25 for a 4:26.24 must have been agonizing

Sure, sounds good, I'm glad to help. If you stay consistent with the 2 week cycle you should be able to get under the 1:00 for SCY. You're fairly close already! Feel free to post your video on this thread, and I would be happy to give you my best analysis! In addition, I'll offer some training tips to help encourage appropriate adaptation for your specific stroke limitations. That should help.



Hey Paul! I saw your rankings in the World Top 10 from last season, congrats! It'll be interesting to learn of your progression, and I wish you all the best!



Haha... 45 is still young! is that better? lol... Chris, I had that mini marathon yesterday, and I'll provide more info later in the day... It had some positive moments and some very difficult moments...

Here was the splits on the first event, 400 free LCM
:57
2:01
3:13 (choke)
4:26.24

I missed the 400 Canadian record by 4 tenths... and was delusional before the race, thinking I could even split the 2:01, hoping for a WR... oh man, that was tough, now I remember why I'm a 100-200 meter swimmer! I could barely move after that race, for a good 45 minutes!

[JMiller]

ouch, that is not the way to correctly split a 400
2:01, 2:25 for a 4:26.24 must have been agonizing

Ande,

Thanks for reiterating the obvious. The night before, in my dreams, I split 2:01, 2:03 for a WR. Oh well... my logic was this: I've only slowed down 1 second in 14 years in my 100 free SCM time. My best 400 free SCM was 3:52, so theoretically I could go 4:04 LCM. However, at about the 240m mark I took a big breath of water. It was excruciating. The last time that happened was when I raced Gastavo Borges in Brazil in 1995.

You know what though? I'm not really upset, just looking forward to training sprint endurance, moving forward.

[JMiller]

Tuesday night I just did the dryland routine.

8 minutes on bike, toes pointed with clips on the tips of the shoes.
This next mini-routine, one of each, alternating through 3x
3X {20 seconds ankle stretch
3X {20 push-ups
3X {20 reverse freestyle with 10 lb weight each arm

3x repeat list though cycle
3X {12 x rope crunch with 80 pounds
3X {12 x rope crunch left "
3X {12 x rope crunch right "
3X {12 x roll bar
3X {40 x straight arm pull 30lbs
3X {25 x seated row

40 reps vertical row, each arm, 20 lbs
40 reps alternating bicep curl, each arm for total of 80, 20lbs
40 reps incline bench 20 lbs
50 reps lat pull, 75 lbs
60 reps tricep pull, 30 lbs

5x 45 seconds skipping fast/15 rest

Stretch routine see link - Post 109
http://forums.usms.org/showthread.php?t=9092&page=6

[JMiller]

Looking forward to reading your sprint workouts now!

Wends. swim SCM

400 - 100 free/IM
12x50 IM swim on 1:10

6 x (25 FAST kick + 75 easy) on 2:30
6 X (25 FAST swim w/ paddles + 75 easy) on 2:30
100 easy

3x (50 FAST w/ Fins + 100 easy on 3:00)
100 easy

4x25 on :60 from dive FAST, IM order
200 easy

[The Fortress]

Wends. swim SCM

400 - 100 free/IM
12x50 IM swim on 1:10

6 x (25 FAST kick + 75 easy) on 2:30
6 X (25 FAST swim w/ paddles + 75 easy) on 2:30
100 easy

3x (50 FAST w/ Fins + 100 easy on 3:00)
100 easy

4x25 on :60 from dive FAST, IM order
200 easy

Thanks, did this with slight variations due to time constraints today.

[teifion555]

what if i am starting to do weights, and i'm not shore of what sort of weight to do for a 1500m race ?

[JMiller]

what if i am starting to do weights, and i'm not shore of what sort of weight to do for a 1500m race ?

Sorry, the mile is really outside my area of experience. There are many milers, triathletes, and open water swimmers that would probably be better equipped to answer this question. Consider posting your inquiry on the General Swimming Forum, many people are usually fairly helpful.

Thanks, did this with slight variations due to time constraints today.

Sounds good, I still think of that 50 fly SCM video, when you went sub-30, and after you expressed, "It's my time, It's my time!" I thought that was pretty cool!

[geochuck]

Same muscles are used, use same exercises and weights. Just don't do the fast twitch stuff. I do like pullies and stretch cords.

what if i am starting to do weights, and i'm not shore of what sort of weight to do for a 1500m race ?

[The Fortress]

Sounds good, I still think of that 50 fly SCM video, when you went sub-30, and after you expressed, "It's my time, It's my time!"

hahaha. I was just referring to the fact that it was the afternoon! I am a draculina morning hater who usually practices in the afternoon. So I feel I tend to swim fastest at meets in the afternoon.

[JMiller]

hahaha. I tend to swim fastest at meets in the afternoon.

Oh, okay... that's funny, it could also be "your time to be a WR holder". Sub 30 for 50 fly is really impressive!!

Thursday PM

8 minutes on bike, toes pointed with clips on the tips of the shoes.
This next mini-routine, one of each, alternating through 3x
3X {20 seconds ankle stretch
3X {20 push-ups
3X {20 reverse freestyle with 10 lb weight each arm

3x repeat list though cycle
3X {12 x rope crunch with 80 pounds
3X {12 x rope crunch left "
3X {12 x rope crunch right "
3X {12 x roll bar
3X {40 x straight arm pull 30lbs
3X {25 x seated row

40 reps vertical row, each arm, 20 lbs
40 reps alternating bicep curl, each arm for total of 80, 20lbs
40 reps incline bench 20 lbs
50 reps lat pull, 75 lbs
60 reps tricep pull, 30 lbs

5x 45 seconds skipping fast/15 rest

Stretch routine see link - Post 109
http://forums.usms.org/showthread.php?t=9092&page=6

[JMiller]

Friday PM - SCM

3x200 DPS
12 x 25 with fins on 2:30 FAST 3 fly/back/free/kick
200 easy
3x50 free on 1:30 average 26's
200 easy
6x50 with fins, dolphin on back, on 1:30 average 30's
200 easy

[JMiller]

Today I noticed for the first time that I have a few grey hairs... Not sure if you can see them but they're certainly there.

Nothing really compared to my father's young 55, and almost completely white hair.
Which can be seen here, (scroll down to post 392)
http://forums.usms.org/showthread.php?t=9092&page=20
This will be a cool look when I'm 55, I'm thinking.
(I wonder what Jim Thorton thinks?)