Speed

Question
Hi Lanny.. Thanks for following up my training. So far so good! I am swimming the 800 mt freestyle on october (my coach thinks that I should and I feel very comfortable with that event), so I am doing also sets of:

10 X 100 every 1:50
20 X 50 every 1:00

2 X 400 every 7:00
10 X 200 every 3:50

What do you think?

I feel very well with the equipment and Im swimming regularly with it. Tusdays and Thursdays I do a very easy swim and practice my week styles (fly and back)..

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Followup To

Question -
Hi Lanny.. Thanks again for all the advice. My dryland and wight training goes as follows:

I strecht and warm up, then do a serious of ab crunches.. I do 3 excercises 3 sets of 12 each.. then I do push ups and then weight in this order:

Day one: Back and biceps
Day two: Chest and triceps
Day three: Shoulders
Day four:Day off weights..

I was thinking of doing an easy swim in the morning, then gym in mid day and swim with the team at night, but I do not know if that woul burnt me out.. what do you think?
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Followup To

Question -
Thanks a lot.. I already have must of te equipment except the paddles and pullboy. I'll get them tomorrow, no later. THe only part that is not clear to me is the 1), the Vertical Kicking.. dont  know exactly how to do it.. I will start working on the rest as soon as possible. I am already doing most of the shoulder excercises and the crunches... jump squats? Not sure about those either.

Lanny, thanks so much for all your help.. I love the internet!

MD
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Question -
Hello Lenny,
Thanks for such good advice and the all attention into  it.

Last septemeber i broke the head of the radious bone (I guess thats how you spell it in english right?) and broke some ligaments on my shoulder. I was diagnosed with Hillsach Lession. I did some therapy and it feels much better. It does not hurt anymore or when I swim, but still when swimming fly I raised the healthy shoulder way above this one. I guess unconsciously I might be afraid to hurt it again.. The meet is october 9th in Cartagena Colombia.. Yesterday I lower my times a bit but not enough. 30.60 on the 500free, and 1:10 on the 100free.. My teamates tell me I look pretty good in the water (techniclly speaking) I dont feel too much effort swimming.. It flows..  But some of them, with shorter strokes are making 27:00 on the 50free and 1:05 on 100free.. I know i've been out of the water ofr quite a while, but I just hate loosing.. jajaja.. Dont we all?!
Anyways.. thanks again. I look forward to your program..

Regards,
MD
www.mariodavalos.com
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Followup To

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Wow. thanks for such a quick answer.
First of all, let me tell you a bit about me.. I live in the Dominican Republic (this makes a good exuses in case I make any misspelling or such.. ) and I am an artist/writer trying to get back into swimming.

OK so,

.Times are in meters..
 2. The meet is in a 25meter pool, but I train mostly in a 50meter pool.
 3. I swim everyday from 2000 to 3500 meters.
 4. MOndays, Wednesdas and Fridays we do mostly sprint and work on speed and short distances.. Tuesdays and THursdays we dol long but slow swims, 3000 meters and up.. Weekends when I can, I train alone, a very easy swim..
 5. I use equipmente rarely.. I use fins only to practice my fly and back, never used paddles and I do some light weightlifting 3 times a week.. I must tell you I have been out of the water and the gym for a year or so due to a shoulder/elbow injury which nows seems to be ok.
6. Even thou freestyle is what I am best at, and is what I mostly practice, I would like to swim breast and maybe even fly, but no back please.. I suck at it.. jejee

And last, hmm.. I have to think about it.. I guess I enjoy mostly long swims.. but till know and because I am just starting again, I have been only competing at 50 and 100meters..

What should I do? HOw should I train?

Thanks again for your attention and your quick response,

MD
www.mariodavalos.com

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Followup To

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HI.. I started swimming early, probably around 5 and quit when I was 14. I am 28 now and I just started swimming again in a masters team.I have been working hard on my freestyle technique and making 30.81 on the 50free, 1:13 on the 100free... 13:01 on the 800free...
I need to get my time down for a meet in October.. My technique is improoving, but I need some drills or advice to swim faster. Yesterday I saw myself swimming nad I noticed that I made fewer strokes than the guy swimming next to me, but still he made 28.80 against my 30.81.. what can I do?

Answer -
Hi MArio! My name is Lanny Schaffer. I can answer all your questions (and give you all the coaching advice you want ) but I need a little more information to get started:

* Are your times in yards or meters
* Is your meet in Oct in a 25yd pool?
* About how many yards do you swim a day and how many days a week
*How much of it is quality (sprints and those really painful type shorter sets).
*Do you use equipment (hand paddles,fins) or do any dryland training like weightlifting etc...
* Is Freestyle the only stroke you want to specialize in. Also do you want to be a sprint, mid distance or longer distance freestyler (sorry you can swim them all at meets but you can only train for one- maybe two.)

Shoot this info back to All Experts or directly to me at [email protected] and we'll get started (I love coaching swimmers!)

Answer -
Hi Mario! It's Lanny. I'll get you started with the nonscientifc commen sense part:

1) The fastest way to take time off of any swim is on the starts and turns. You can take a half to a full second off per start and turn alone just by working on these. Since your meet is short course there are a lot of turns/start. It sounds like you have a coach so ask him/her to teach you the proper form to do the NEW turns. Turn rules have changed drastically and are one of the main reasons world record times are dropping so fast because the turns are changing to the advantage of faster times. I would suggest you get a video of starts and turns (and for the strokes too) as you really can't learn it unless you see it done by a pro. The USS swimming website probably sells these as well as The American Swim Coaches Association (www.swimmingcoach.org). There is another website I ran across just yesterday for USA Swimming. Swimming World magazine of course would sell videos as well as a lot of the swim suit vendors (just search "swim shop" and you'll get a long list).

2) Since you are interested in strokes other than freestyle you've inadvertantly chosen you prefered distance. Since the strokes are swam at 50,100 and 200 meters your freestyle should be the same. You can still swim your longer distances at meets but your training won't be as specific for them

3) Give me more info about your elbow/shoulder injury. Has it been diagnosed (like tenditis etc...). Does it hurt when you swim? Be specific

4)You said your meet was in Oct. I need the exact date to design a proper training program.

5) In your first question you mentioned you had a slower turnover rate but was being beaten by someone who "turned it over". There are two things your arms do that make you go forward. First is the speed of the stroke. Second is the amount of "pressure" or "catch" they can put on the water per stroke underwater. There is an optimal speed and an optimal "catch" for each athlete. I too had a slow turnover rate but was often written up as the most efficient swimmer in the country even though I too sometimes got beat by one of those what I call "churners". Hold onto that slow turnover rate for now because it means you have a good catch on the water and are traveling a longer distance per stroke thus you are efficient. We'll just have to make some minor turnover rate adjustments without losing your catch on the water (it's harder than it sounds).

Write me at All Experts or directly at [email protected]



Answer -
Hi! Itls Lanny. OK Let's get started (I like to address each issue with a se[arete answer so agin this is just to get you started):

* I reviewed Hill Sach's Lesion and as long as you are fully recovered your shoulder is considered stable but perhaps a bit "loose". The major cause of your injury was listed as muscle imbalance so first we have to make sure we stabilize the muscles around your shoulder girdle. Since you lift weights you may already be familiar with these shoulder exercises. If not ask one of the gym staff. Frontal raises, lateral raises and reverse flys. Do 2-3 sets of 10 each time (to med effort) you work out. Start light 5-8 lbs and move up as you see fit. These exercises work the front, middle and posterior shoulder muscle.

*Suggested equipment: Go to www.swimshop.com to see/buy these items. You can get them anywhere you want and other manufactures with similar products are fine:

click Equipment.
click pull buoys-go to REAL 2 peice EVA pull buoy
click fins-go to Finis Zoomer Fins (little half fins)
click kickboards-go to TYR streamline training board
click Equipment then paddles on the main screen- go to TYR mentor paddles. Because of your shoulder injury get the smaller yellow pair.

*Dryland. besides your lifting and the new shoulder exercises we need to strengthen your core (ab and lower back muscles). Do the following to fatigue- crunches (upper abs), crunches with elbow to opposite knee (oblique/side abs), reverse curls for lower abs. Roll onto your stomach and do 20 or so back extensions (hands at your side, lift head and shoulders off the ground) for the lower back. Do a front plank for the core. Again, if you don't know what these are ask a gym worker or I can describe them. Finally do a set of squats-eventually we will do jump squats which make you explosive off the starts and turns.

* Some stroke drills to start with:
1)Vertical Kicking. This is like treading water but your body is completely straight (no bend at the waist) and you use a flutter kick. It's actually quite hard and will strengthen your flutter kick as well as increase your legs feel for the water. When you get good you do it with your hands in the air. You might start with 5 minutes hands in the water for a little help and move up- I like to go 20-30 minutes hands up.

2) Rotary kicking for the breast stroke. Rotary kicking is also like treading water but you do bend at the waist and do a waterpolo players rotary kick. The timing is hard to get but it's like doing one leg breastroke, then the other but it is continous-each leg is always in the opposite phase of the other. Ask your coach- I'm sure he knows how waterpolo players kick. This will strengthen your kick and greatly increase your feel for the water especially in the crucial lower leg. Again 5-10 minutes and move up

3)BI-lateral breathing. If you are breathing on an even number-to the same side each time the breathing arm is getting stronger than the other arm. If you breathe on an odd number (usually every third) you keep muscle balance plus in competition you can see your competitors from both sides.

4) For butterfly use you fins and start with right arm only 25 meters then left arm only 25 meters-breathe to the front not to the side. Progress to one right arm, one left arm, one whole stroke etc...

5) No breathers-might as well start these now. 25 meters freestyle (or butterfly) without breathing. usually they are done as sprints in a short set like 8x 25 no breathers on the minute (decrease the interval as your lungs become stronger).

That's enough to get you started. Try this stuff for a few day and get the equipment you want use then we can really get down to business... Lanny

Answer -
Hi Mario! It's Lanny. Vertical kicking is just treading water using a flutterkick versus a side or breaststroke kick, You also need to stay straight. Jump squats are simply to do a squat (start with no weights), jump up, come down and repeat one after the other. 5- 10 is usaully plent to wear people out.

This week is "get used to equipment week". The equipment itself is going to "overload" your muscles etc... so you'll get a training effect just by using them without changing your workouts:

try to get the following in each day this week:
400 meters work with handpaddles. Handpaddles strengthen arms and promote proper technique. (can swim with them; pull with them; swim with them using fins -big ones or the zoomers which are a lot harder. Swimming with both handpaddles and fins promotes arm and leg strength, promotes teaching streamlining and buoyancy and proper stroke technique)

400meters pulling (pull buoy-strengthens arms) (can use hand paddles or no hand paddles)

200- meters kicking with zoomers (you can also swim with zoomerswhich promotes streamlining and proper stroke technique; swim with zoomers using the hand paddles or use the kickboard)

As you can see you can really  mix the equipment up in different combinations. In summary about 1000-1200 meters of your 2500-3000 meter workout should be done using the equipment or any combination.

Work this into your normal workout. For example, if your coach says 5x100 free freestyle swim you might either pull, pull with paddles, swim with paddles etc... This way you stay with the group but modify to suit your training needs.

Don't use hand paddles or the pull buoy for butterfly yet- it's just too hard. Stick with your fins and drills.

All the equipment works great for freestyle and breatsroke.

Can you send me a brief description of your weight training program so we can get the most out of that?.... Have some great workouts.... Lanny



Answer -
8/29/06- How are you doing with the equipment, new drills and new lifting program....Lanny Schaffer... The International Fitness [email protected]



You've got the right idea but you've completely left out the legs. Even though swimming is primarily an upper body sport leg training is still recommended. Because you have just started back you want to spend  3-4 weeks on a "basic" weight training program, then move into a power weight training program for speed/strength. To gradually build strength and avoid injury (power training on weights is advanced) let's do a few weeks like this:

1)Lift controlled. One count up, two counts down. Find out by trial and error the most you can lift one time (1 Rep Max,1RM)on each exercise. Choose a weight that is around 70-80% of your 1RM. Lift to about 80% full fatigue but don't go to total fatigue (can't do another rep or lose form ) yet:

I've listed some specific execises for each muscle group. You can choose your own if you have other basic favorites. I'm giving you about 3 exercises per muscle group:

Mon /Thurs: Chest, Shoulders, Triceps, Abs
3x8-12 reps bench press (chest)
2x8-12 reps flat bench chest flys (chest)
2x8-12 reps frontal raises (shoulder)
2x8-12 reps lateral raises (shoulder)
2x8-12 reps reverse flys (back of shoulder)
2x8-12 reps tricep push downs (triceps)
2x8-12 reps tricep overhead presses (triceps)
1x8-12 tricep kick backs (triceps)
Abs/back:1x20 regular crunches (works only the upper abs);  
1x20 each side "twisting crunches" (bend knees, put one foot up on other knee, crunch moving opposite shoulder towards the raised foot- this works the side abs; 1x10 reverse curls for lower abs, Put arms at your side, raise legs straight up (you can have a little knee bend), lift your rear only one-two inches off the ground and straight up-don't roll back; Front Plank, lie on your front propped up on your forearms/elbows, raise up to your toes (keep back straight-don't sag),hold for as long as you can: Lastly for the lower back 1x20 lower back raises, lie on front, arms at side lift head/shoulder/upper back off the ground.  

Tues/Fri: Latts, biceps,legs abs

3x10-15 leg press (quads,hamstrings, gluts)
3x10-15 leg extension (quads)
3x10-15 leg curl (hamstrings)
If there is an inner outer thigh machine do 1x15 inner thigh
1 set of calf raises to fatigue
3x8-12 Latt pull downs (latts)
3x8-12 seated rows (latts)
1x8-12 pull ups
3x8-12 alternating bicep curls (biceps)
3x8-12 bicep curls standing up with the straight bar
Same abs as Mon/Thurs

Going for an easy morning swim wouldn't do much good and yes it could lead to overtraining.... Have a great day.... Lanny, The International Fitness Academy, [email protected]  

Answer
Also- in order to download you the weight training videos I need your e-mail again- I accidently misplaced it... thanks.. Lanny


Hi Mario! It's Lanny. Since your meet is 5 weeks away you should make some changes in your training (the sets you described are good for the 800-just incorporate some of the following) and weights:

* keep the amount of equipment work the same for the next two weeks- you choose how you want to do it etc...

* I'm going to e-mail you a new weight training program. I will drop you down to three days a week for the next 3 weeks. You will do one heavy max set of 5- 8 repititions using a very heavy weight, and one power speed set for each exercise. Power sets involve using about 30-40% of the max weight you can lift and lifting it as fast as you can until fatigue sets in (that could be several reps depending on the exercise). Watch those shoulder exercises on the power sets- if lifting fast irritates it don't do that particular exercise.  I will try to choose exercises that are more swimming specific. They will come from a website called HiTech trainer. Follow this program for the next three weeks.

* When you do your longer sets that you mentioned for the 800 free, try doing some of them descending. Descending means  doing 10x100 free progressing 1-5 and 6-10 by time/effort. Number one is easy, two is harder, three harder and five is all out then repeat back to easy. This will allow you to train all the energy systems for an 800 meter swim. Usually an 800 is primarily aerobic but since you are just starting back your aerobic capacity is probably not at a peak level. You will go into oxygen debt sooner during the 800- you have to prepare for this oxygen debt energy system so you can finish strong.

Another way is called "fartlek" swimming. It simply means easy/hard on a long swim. For example do a straight 800 with 75 meters easy and 25 meters sprint and keep repeating.

You can also progress a long swim just like the 10x100 discussed above. For example, do an 800 straight, progress by 100's 1-4 and 5-8 or a 400 progress by 50's 1-4,5-8 with no rest.

Don't forget to throw in a few true sprint sets too.

Hypoxic breathing sets may help also. This simply means to breath less often during a set. If you breathe every third stroke try doing a set breathing every 5th or seventh. Don't forget those short no breather sets.... Have a great weekend!... Lanny Schaffer... Exercise Physiologist/Personal Trainer... The International Fitness Academy... [email protected]