I have noticed that there are several competitive swimmers and coaches on this board. I thought I would share my training regimen. I hope that this prompts discussion for everybody. Please feel free to offer suggestions and critiques.
I am 29 years old. I weight 180 pounds.
My focus this season is the 100 yard/meter individual medley, the 50 fly, the 50 breast, and the 50 free. My best times are as follows:
100 yard individual medley - 1:01
50 yd fly - :25.53
50 yd breast - :30.75
50 yd free - :22.96
Most of the time in the 50 yd free I hang in the 23 mid to high area. God willing I will get back down in the low 23’s, and make a run at 22 again.
I had ACL replacement surgery on June 4th. I was able to get back in the water in July. I am unable to sprint for now.
I have focused on sprint training to the point of neglecting any aerobic base at all, and I have theorized that this is the reason for the decline in my times that has been slow but sure for the last 3 years.
Between the lack of aerobic training, and the lack of any kind of training at all due to surgery, I have decided to begin with at least 6 weeks of intensive tempo work to regain the aerobic base. I am convinced this will help my 100 yard individual medley. Hopefully by the end of the six weeks I will be able to sprint again.
Sunday, August 17th began my 4th week of intensive tempo.
Sunday, August 17th
300 yard warmup
6x150’s freestyle. 3 minute interval.
2:08, 2:10, 2:10, 2:10, 2:12, 2:15. (As you can see, I averaged 45-50 seconds of rest per repeat.)
4x50’s. 1:30 minute interval.
1,3 - fly/back
2,4 - back, free
1 WU set
7 sets of 3 reps. 210 pounds. Rest 90 seconds between sets.
6 sets seated dumbbell lateral raises.