Hi,
I am a 53 old Masters swimmer stuck on the below times for frontcrawl,
can anyone provide a training plan to achieve the times I wish for also highlighted below.
Currently I train 4 times per week in the water and 2 times land training.
The training I do is very good fitness training, but would like to look at very specific sprint programmes that would run for 10-12 weeks in preparation for my next swim meet, thank you.
PB TARGET
50m 31.4 29.9
100m 1:09 1:07
200m 2:36 2:32/4
I highly recommend the Sprint section of this book, based upon High Intensity Training (HIT) .....
'Swimming Fastest: A comprehensive Guide to the science of swimming' by Ernest Maglischo
It has sample training plans and the science behind it. A short summary would be:
1. Lactate Production training - short sprints (25m/50m) with lots of rest
2. Lactate Tolerance/Race Pace training - e.g broken 100m's with recovery
3. Power Sprints training - very short sprints with recovery
4. Basic endurance every session - aerobic and threshold
5. Recovery swimming after lactate tolerance sessions
Some other considerations, all of which can shave time of a PB:
- Taper cycle
- Creatine
- Improve technique - not just with drills, but using focus during sprint sessions. Stroke counting during race pace training
- Starts and turns - track or grab, track with incline blocks
- Fast swim suit
- Sprint with fins - very painful but beneficial anaerobic workouts
- Land training - plyometrics with medicine balls, stretch cords, core work, stretching, stroke specific weights
Thank you Eaglesrest I have ordered your book recommendation and will research the other consideration you highlighted.
Thank you Allen but I believe you need to be a member of USMS (which I am not) to view those training programmes, thanks anyway.
