interval swimming to get better times

In article <[email hidden]>,

SwimFun said:

35 sec in 50m.
1.30 in 100m.
6.38 in 400m.

50m in 0:35 isn't bad for a lap swimmer. It's better than I can often
do. But 100m in 1:30 is much, much slower, and 400m in over 6:30 is
slower yet. You've slowing down more than I would expect. Perhaps you
need some endurance work, and perhaps some technique work?

Can you finish a set of 10x100m on 1:45 (including rest)?

Quoted message said:

I would like to reduce the 100m and 400m time to 1.15 and 6.00. The 50m time
i gave up to improve, cause i dont seem to make any better than 35.
do you think this is possible in 2 or 3 months?

Again, your problem isn't with your 50m sprints. 0:35 is ok. You want
to work on longer distances.

Quoted message said:

For this i thought to start making interval swimming when i swim out of
class (3 times week), since my coach ussually makes alot of IM exercises.
tomorow i will try 4x100m at 2.10min 20sec rest, i dont know if i can
handle this. But i would like to have some opinions about workouts to
achieve my goals and to have fun in the pool!!

First, you need to have a talk with your coach. Explain your desires,
and work out some reasonable goals with him.

Second, don't dismiss the IM workouts. All-around stroke skills are
always good. A general feel for balance in the water is useful if
you're going to improve in a specialty stroke.

Ross

Ross Bogue said:

In article <[email hidden]>,

SwimFun said:

35 sec in 50m.
1.30 in 100m.
6.38 in 400m.

50m in 0:35 isn't bad for a lap swimmer. It's better than I can

often

Quoted message said:

do. But 100m in 1:30 is much, much slower, and 400m in over 6:30 is
slower yet. You've slowing down more than I would expect. Perhaps

you

Quoted message said:

need some endurance work, and perhaps some technique work?

Agreed on both counts.

Quoted message said:

Quoted message said:

I would like to reduce the 100m and 400m time to 1.15 and 6.00. The

50m time

Quoted message said:

Quoted message said:

i gave up to improve, cause i dont seem to make any better than 35.
do you think this is possible in 2 or 3 months?

Again, your problem isn't with your 50m sprints. 0:35 is ok. You

want

Quoted message said:

to work on longer distances.

With all due respect to Ross, whose advice above I'm in total agreement
with, I think some serious speed work is in order as well. While 35
sec is not bad for a 50, you should be able to improve on this time and
hone your technique in the process. I think you would benefit from
some pedal-to-the-metal speed work. Try 4 x 50m with near complete
recovery between -- at least 2 minutes. If you are in a short-course
pool, you may even try a few sets of 25m sprints. Go as fast as
possible without losing form.

Sprint drills are important because they can reveal inefficiencies in
your form more sharply than swimming at lap speeds. They are also
excellent for building shoulder and tricep strength. Without ever
having seen you swim, I'm suspicous that the falloff in your times at
longer distances indicates that there are some form issues that are
sapping your strength, which translates into slower times at distances
where lactate becomes an issue. If you haven't raced much, I would
expect some good improvement by incorportaing sprints into some of your
workouts.

Quoted message said:

First, you need to have a talk with your coach. Explain your

desires,

Quoted message said:

and work out some reasonable goals with him.

Excellent advice.

Good luck!

Ross Bogue said:

Quoted message said:

35 sec in 50m.
1.30 in 100m.
6.38 in 400m.

50m in 0:35 isn't bad for a lap swimmer. It's better than I can often
do. But 100m in 1:30 is much, much slower, and 400m in over 6:30 is
slower yet. You've slowing down more than I would expect. Perhaps you
need some endurance work, and perhaps some technique work?

Undoubtlly i need endurance work, and probably strenght work. About
techique, it seems ok to me, since i always swim at same speed (or faster)
than my colleges in the class with much less kicking and less armstrokes.

Quoted message said:

Can you finish a set of 10x100m on 1:45 (including rest)?

At this moment i dont think i can handle that stamina. I will try
8x100m on 1:55 and see what happens. After i'll try 10x100m 1:45.

Quoted message said:

Quoted message said:

I would like to reduce the 100m and 400m time to 1.15 and 6.00. The 50m
time
i gave up to improve, cause i dont seem to make any better than 35.
do you think this is possible in 2 or 3 months?

Again, your problem isn't with your 50m sprints. 0:35 is ok. You want
to work on longer distances.

Yap, that seems right to me.

Quoted message said:

First, you need to have a talk with your coach. Explain your desires,
and work out some reasonable goals with him.

Second, don't dismiss the IM workouts. All-around stroke skills are
always good. A general feel for balance in the water is useful if
you're going to improve in a specialty stroke.

Ross

Thank you for the advices Ross

"Helix" <[email hidden]> escreveu na mensagem
news:[email hidden]...

Quoted message said:

Ross Bogue said:

In article <[email hidden]>,
"SwimFun" <[email hidden]> wrote:

Quoted message said:

With all due respect to Ross, whose advice above I'm in total agreement
with, I think some serious speed work is in order as well. While 35
sec is not bad for a 50, you should be able to improve on this time and
hone your technique in the process. I think you would benefit from
some pedal-to-the-metal speed work. Try 4 x 50m with near complete
recovery between -- at least 2 minutes. If you are in a short-course
pool, you may even try a few sets of 25m sprints. Go as fast as
possible without losing form.

What do you mean for: "Try 4 x 50m with near complete recovery between -- at
least 2 minutes"
50m at MAX speed then rest 2min?
I am in a 50m Pool.

Quoted message said:

Sprint drills are important because they can reveal inefficiencies in
your form more sharply than swimming at lap speeds. They are also
excellent for building shoulder and tricep strength. Without ever
having seen you swim, I'm suspicous that the falloff in your times at
longer distances indicates that there are some form issues that are
sapping your strength, which translates into slower times at distances
where lactate becomes an issue. If you haven't raced much, I would
expect some good improvement by incorportaing sprints into some of your
workouts.

OK. I'll try some sprint exercises, and i started last week a muscle
strenght program at our exercise room. I hope this will improve something.

Quoted message said:

Quoted message said:

First, you need to have a talk with your coach. Explain your

desires,

Quoted message said:

and work out some reasonable goals with him.

Excellent advice.

Good luck!

Thank you for all the advices!

What do you mean for: "Try 4 x 50m with near complete recovery between
-- at
least 2 minutes"
50m at MAX speed then rest 2min?
I am in a 50m Pool.

That is what he means.

"SwimFun" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hi.

I have been a swimmer the last 3 years(spent my teenage times smoking and
having fun with little respect for my body), (5 times a week since last
October) and i decided to start to make some interval swimming sets.
the main goal is to swim faster. I have 27 years, and i hope i can still
improve my times.
35 sec in 50m.
1.30 in 100m.
6.38 in 400m.

I would like to reduce the 100m and 400m time to 1.15 and 6.00. The 50m

time

Quoted message said:

i gave up to improve, cause i dont seem to make any better than 35.
do you think this is possible in 2 or 3 months?

For this i thought to start making interval swimming when i swim out of
class (3 times week), since my coach ussually makes alot of IM exercises.
tomorow i will try 4x100m at 2.10min 20sec rest, i dont know if i can
handle this. But i would like to have some opinions about workouts to
achieve my goals and to have fun in the pool!!

IM will strengthen the muscles you need to swim 100 in 1:15
Work on your technique, listen to the coach.