RE: Frontcrawl Sprint Programme

Former Member — Sun, 25 Nov 2012 09:24:10 GMT

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.

RE: Frontcrawl Sprint Programme

Former Member — Fri, 23 Nov 2012 10:45:23 GMT

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

RE: Frontcrawl Sprint Programme

Allen Stark — Fri, 23 Nov 2012 09:53:00 GMT

Check out High Intensity Training - by Leslie Livingston - U.S. Masters Swimming Discussion Forums