Swimming

How can you quickly remove lactate in between sets? After main set? After practice?

Quickly Flush Lactate: Tips for Sets, Main Set & Post Practice

Hi Jake. I've got my little buddy here. Milo, my kitty taking a nap on me, but I want to answer your question because I have learned a lot of like tricks. I guess over the years as to what works for me to get lactate out at least for myself, personally, during a practice like between sets or between efforts, and then after a main set. And after practice because I think they're all different at least for me. So, during a lactate set, the thing that helps me best to if I don't actually have designated time to swim off and effort. I like to do vertical kicking, nothing too heavy, but I think it's an easy way to flush out the lactate by moving your body around. But not having if you don't have the availability or the time to actually swim it off. I would highly recommend that. That it's worked for me when I've done like doubles at meets where I don't really have a whole lot of time to swim. I'll do some vertical Kickin. It does a great job for me at flushing out the lactate. After I main set, usually work through a typical warm down, which includes some easy lower lueck swimming. I do a decent amount of 50s or hundreds at a pink effort. Which for those who don't follow colors is about 80%, And then some kicking and breath control just to flush the system. And then after practice to get lactate out, you can use any type of recovery modality that you like, you can foam roll. You can use Norma tax. You can do hot, cold, massage stretching. Any and all of the above?

To get lactate out during a practice, I like to do vertical kicking. After a main set, I usually swim at an 80% effort, do some kicking and breath control. After practice I use recovery modalities like foam rolling, Normatax, hot/cold, massage and stretching.

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To quickly remove lactate in between sets, after a main set, or after practice, I have found a few strategies that work for me personally. During a lactate set, if I don't have designated time to swim off the lactate, I like to do vertical kicking. It helps flush out the lactate by moving my body around. If swimming is not an option, vertical kicking can be a great alternative.

After a main set, I typically go through a warm-down routine. This includes easy lower-intensity swimming, such as 50s or hundreds at around 80% effort. I also incorporate kicking and breath control exercises to further flush the system.

After practice, there are various recovery modalities you can use to remove lactate. Foam rolling, using devices like NormaTec, hot-cold treatments, massage, and stretching are all effective options. You can choose any combination of these methods based on your preference and what works best for you.

Remember, these are strategies that have worked for me personally, and it's important to find what works best for your own body and recovery needs.

What workouts would you suggest to improve under water after turns?

Master the Art of Underwater Workouts for Faster Turns

okay, ignore the popping noises and the constricting noises behind this video camera because I'm Norma teching currently. So that's what that noise is. But the answer this question, I think doing General underwater work. Hypoxic work breath-holding work is super important. Making sure you're doing efficient kick. So put some fins on and maybe make sure you're working the up and down. Kick really well. Before you start working towards extending those under Waters or applying them to a race. You want to make sure you're doing them the right way, so That's my first piece of advice, but then if I wanted to incorporate my under Waters and turn work, and some swimming work, I usually do 50s, where you build up into a fast turn and then off that fast. Turn you go. I'll fast underwater. Sometimes I'll go of 25. No breath off of that. So, forcing myself to carry my speed, and my underwater and into my swimming while holding. My breath, that's a hypoxic work. That's underwater work. That's turn. We're all mixed together. So, That's a simple way to do it. But I think also an easy daily tasks that you could give yourself is picking a kid count and a stroke count that you're going to stick to at a minimum, hit count and stroked out before you take your first breath. And then as you do that more and more in practice, you're going to be more comfortable and you'll be able to implement that into a race. And it'll allow you to kick further and be more efficient off your turns and your walls into your stroke.

Doing general underwater work such as hypoxic and breath-holding is important when doing swim training. To incorporate this into training, one can do 50s with a fast turn and 25 no breaths off the turn so they can carry their speed and breath while swimming. One can also give themselves an easy daily task of picking a kick count and stroke count to do before taking a breath. Doing this will make them more comfortable with underwater and help them be more efficient in races.

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To improve underwater performance after turns, I suggest incorporating general underwater work and hypoxic training. Focus on developing an efficient kick, using fins if necessary, to work on the up and down motion. It's important to ensure you are executing the underwater movements correctly before applying them to races.

Incorporating underwater work into swimming drills can be effective. For example, you can do 50s where you build up speed into a fast turn and then immediately transition into a fast underwater phase. You can also try swimming 25s without taking a breath after the turn, forcing yourself to maintain speed and underwater efficiency while holding your breath. This combination of hypoxic training, underwater work, and turns can be beneficial.

Another daily task you can practice is setting a kick count and stroke count that you must complete before taking your first breath. As you consistently work on this in practice, you will become more comfortable and able to implement it effectively in races. This will improve your ability to kick further and be more efficient off turns and walls, enhancing your overall stroke performance.

Can you explain your favorite set to complete?

Versatile and Challenging: The Ultimate Set for Peak Performance

Okay, so it's really hard for me to pick like an all-time favorite set. If I'm being honest. I probably done sets that I love and I like can't remember them specifically but this is one that I do regularly and I think it's so awesome. Like it actually get so much out of it. It's difficult, but I love this set. So it has a lot of names. But simplified, it is 40. 50, s 16. Every fourth is fast 12, where every third is fast 8, where every other is fast and for where every single one is fast, I've done this multiple times short course, meter, short course yards, long course meters. I've done it where the interval gets faster. I've done it. Where the interval gets slower. It's so versatile and I feel like you get a lot out of it. I really enjoyed doing it. I am Mordor where you do the first, 16 fly the second 12 back the next eight breast, and the last for free. So you're doing for Pace fit or fast 50s of each stroke with different amounts of 50s recovery in between. So those 50s that you aren't doing fast, our recovery, some people do them like Energy System as well. So make those other 50s, you know, pink or red. Ed, but I typically do it where their recovery, and I think it's such a great set size. You up really well to perform at a high level and it's challenging. It's a great one.

I love a set I do regularly which is 40. 50, s 16. Every fourth is fast 12, where every third is fast 8, where every other is fast and for where every single one is fast. You do the first 16 fly, the second 12 back, the next 8 breast, and the last 4 free. It's a great set to get you ready to perform at a high level and it's challenging.

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It's difficult for me to choose an all-time favorite set, as I've done many sets that I love but can't recall specifically. However, there is one set that I regularly do and find it incredibly awesome and beneficial. It goes by different names, but let's simplify it as 40, 50s at 16 pace.

In this set, every fourth 50 is swum at a fast pace. Then, it progresses to every third 50 at a fast pace, followed by every other 50, and finally, every single 50 is swum at a fast pace. I've done this set in various pool lengths and with intervals that get faster or slower. It's a versatile set that provides great results.

Another variation I enjoy is the Mordor set, where the first 50 is butterfly, the second 50 is backstroke, the next 50 is breaststroke, and the last 50 is freestyle. Each stroke is swum at a fast pace, with different amounts of recovery 50s in between. Some people incorporate energy system training into the recovery 50s, but I typically use them purely for recovery.

Overall, this set prepares me to perform at a high level and provides a satisfying challenge. While I can't pick an absolute favorite, this set is definitely one that I thoroughly enjoy.

What are your mental strategies for coping with pain during tough workouts and competitions?

Unlocking Mental Strategies: Overcoming Pain in Workouts and Competitions

Hi Lane. I really like that question. I think this definitely varies from Individual to individual but in the sport of swimming a lot of what you do competing racing on a day-to-day but like, just in general basis it's you and your mind a lot of the time because when you're training yeah at the wall you can speak to your teammates and your coaches. But when you're training or racing it's really you and your and your So, I think it's really important to find ways that help you work through pain. I think actually quite enjoy getting to the point in a practice or in a race where it's painful because I know I'm doing the work and I'm getting better, but it doesn't make it easier to work through that sometimes and it can be muscularly fatigued from being sore, or a hard week of training, or it can just be, you know, the practice is doing what it's supposed to be. Doing but I think the way that I typically find a process to work through that pain is usually with Focus points. For example you know we do a lot of color work in my training and we'll go from white pink red, blue white being about 70 pink being about 80 red being about 90 and blue being about 100. That's already Relative to the distance, you're swimming. But for doing to hundreds, for example, I would say, on the white ones I want to do for kicks off every wall and not breathe off my turn on the pink. I want to add one or two kicks to that and I want to make sure I'm really Excel. You accelerating my kick and entering my hand correctly out in front of my catch in the red ones. I want to add a couple more kicks to what I was doing in the pink and I want to get my head down. My breath. And then on the blue one, I want to put all those pieces together. Add more cakes and focusing on those things at each wall and while you're swimming will actually distract you from the pain, you're feeling and the less you're thinking about the man you're feeling, the more effective. I think you'll be in a workout or even in a Race. So picking things to focus on in training and then applying those to racing when you get tired, you will have practiced. What to think about to work through that pain? Just one tip that I feel like really helped me. So I hope that hope that's helpful for you.

To work through pain in swimming, focus on setting goals for each wall, such as adding a certain number of kicks or improving your technique. This will distract you from the pain and help you be more effective in workouts and races.

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In swimming, coping with pain during tough workouts and competitions is a personal and individual process. When training or racing, it often comes down to you and your mind. To work through the pain, I find it helpful to focus on specific points.

For example, in my training, we use color-coded sets. Each color represents a different level of effort. I set specific goals for each color, such as adding kicks off every wall or improving my stroke technique. By focusing on these goals at each wall and while swimming, it helps distract from the pain and keeps me more engaged in the workout or race.

The key is to pick specific things to focus on during training and then apply them during races when fatigue sets in. By practicing what to think about and shifting attention away from the pain, it can make the workout or race more effective.

Ultimately, finding mental strategies to cope with pain during tough workouts and competitions is a personal journey. Experiment with different techniques and find what works best for you.

If you could have dinner with any pro swimmer who would it be?

Dive into the ultimate pro swimmer team dinner!

Oh, dinner with any pro swimmer? I think I'll have to go with a full team dinner with the Cali Condors. They are some of my best friends. And we always have such a good time together. So I think I'll go team dinner with the [? 'Dors. ?]

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If I could have dinner with any pro swimmer, I would choose to have a full team dinner with the Cali Condors. They are not only incredibly talented athletes but also some of my closest friends. Whenever we get together, we always have an amazing time. So, a team dinner with the 'Dors would be my top choice.

What’s the hardest set, mentally or physically, you’ve ever done or given?

Flu Recovery Nightmare: Swimmer Pushed to the Limit with Grueling 2200's Set

Oh, man. I probably have, like, so many that I've just blocked out of my brain that I don't really remember that were very difficult. But the one that sticks out to me, I think, was so hard because of circumstance, but also just because it was a very challenging set. I was just coming off having the flu. We were during Christmas training, I think my sophomore year of college, and we did 2200's. We did 2200's all from the blocks. I cannot remember for the life of me the interval, but it was not very large. There wasn't a whole lot of time. You were basically just climbing out of the water after every 200, and just getting back up on the blocks. And we did four fly, four back, four breast, four free, four IM. And I had just lost like 15 pounds from the flu. [LAUGHING] And it was my first practice back. So that was, both mentally and physically, very challenging for me. Yeah, that one sticks out like a sore thumb in my head right now. So that's what I'll say.

I had an especially difficult set while recovering from the flu during my sophomore year of college. We did 2200's all from the blocks on intervals that weren't very long with four fly, back, breast, free, and IM.

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The hardest set I can recall was during Christmas training in my sophomore year of college. I had just recovered from the flu and had lost around 15 pounds. The set consisted of 2200's, starting from the blocks. I don't remember the exact interval, but there wasn't much time between each 200. After completing one, we had to quickly climb out of the water and get back up on the blocks for the next one. We did four fly, four back, four breast, four free, and four IM. Mentally and physically, it was incredibly challenging for me, given the circumstances. This set stands out vividly in my memory as one of the toughest I've ever done.

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Beata Nelson is a competitive swimmer who represents the US. She broke the national high school record in the 100 fly and finished her career with 12 Wisconsin state titles. At the 2017 NCAA Championships, she earned an All-American honorable mention through the 200 medley relay. In 2018, she earned B1G swimmer of the meet honors for 1st place finishes in the 100 back and 200 back, and 2nd in the 200 IM. At the NCAA Champs, she earned 3 All-American honors, finishing 2nd in the 100 back, 3rd in the 200 back, and 6th in the 200 IM. In 2019, she repeated as B1G swimmer of the meet, defending her titles in the 100 and 200 back and adding a title in the 200 IM. At the NCAA Champs, she swept her 3 individual events, breaking every record in the books in the 100 back and setting the NCAA and meet record in the 200 back. She was awarded swimmer of the meet and earned the NCAA Female of the Year Swammy Award.