: I'm a middle to long distance freestyler
Well, I won't hold that against you. :-)
: My problem is this: After about a month of training, for about an hour
: a day, doing about 2700-3000 meters per workout
It might now be time to add an extra half hour to the workout :-). You
don't say what kind of sets you do. Do you do anything at anaerobic
threshold (ie Pulse 170-odd)?
: Can anyone out there tell me how long it will take before i'm
: back in shape?
The bad news is that the text books say that it takes up to three months
to redevelop the cardiovascular fitness (which is manifest as Left
Ventricular Hypertrophy, ie you heart gets bigger, like in hypertensive
people, only if you get a big heart from sport, it's healthy).
The good noews is that in my experience, with a bit of challenge over
the next few weeks, you should be feeling fitter real soon :-)
: Does anyone have some fun sets/workouts they'd like to share
: with me? i'm interested primarily in sets that'll work on the speed problem,
: but any fun and/or challanging (distance) sets will be greatly appreciated.
Try these sets:
1x500, 1x400, 1x300, 1x200, 1x100, then back up again. You start out
slow, stretching out etc (you could even use the 500 as warm up), then
get progressively faster till the 100 is a full effort. When we did
this set (usually had to do it three times over :( ) we would do every
say, third, lap in another stroke. If the coach was in a bad mood, it'd
be butterfly :( :(
3 x 4 x 200 (three sets of 4 x200s)
You do the sets on progressively increasing heart rate, first below 150,
then 150-170, then >180 (or whatever you think is your anaerobic
threshold equivalent heart rate). Setting a goal heart rate means you
compete against yourself and can't be slack. It also means that if you
aren't part of a team or squad, you can still challeng yourself.
By the way, don't mean to be political, but here in OZ, the government
has just put up the tax on goggles (and everything else) by 20%. We
can't celebrate winning races over a glass of wine either, the tax on
that just went up 55%, increasing the cost of a $10 to $11. Oh well :(
Cheers (maybe that's inappropriate considering what I just said)
"The man who is always on the go seldom gets there"
: The bad news is that the text books say that it takes up to three months
: to redevelop the cardiovascular fitness (which is manifest as Left
: Ventricular Hypertrophy, ie you heart gets bigger, like in hypertensive
: people, only if you get a big heart from sport, it's healthy).
Just thought I'd mention -- in my files are two articles by
Ethan (Brown?) from "American Scientist", one of which explains how
they determined if a human being could put out enough power for the
"Daedalus" project, a human-powered 72-mile flight (which fell short
by about 10 yards due to winds off the island), and a separate
article on adaptations to training. I don't remember all the
adaptations, but two of them are increased *** volume and more
rapid onset of perspiration. The increased *** volume, and therefore
more red *** cells to carry oxygen, accounts for the increased
oxygen uptake rates in trained athletes. I believe that the heart
stroke volume increases (similar to what you said above) but I can't
verify that by memory.
A friend of mine is looking for one more swimmer to complete
his team for the Maui Channel Relay Race. The race is 11 miles
long (about) and there are 6 people per team.
If any of you out there are interested and are going to be on
or near Maui September 4th- give him a call.
Steve O'Neill- Wk 415-852-9000
10. Improving speed
11. pool speed
14. Speed vs Height