https://community.usms.org/swimming/f/general/11053/sprints-and-otherI am thinking about focusing on the 50 and occasional 100 (primarily freestyle but some breaststroke as well). I have been swimming basically a mile each workout and think that with a move to more sprint stuff my workouts need to reflect that. I knowen-USTelligent Community 12https://community.usms.org/thread/181877?ContentTypeID=1Tue, 11 Dec 2012 16:25:53 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:61df5b97-02df-4593-95e9-ad235d9d8839Former MemberI answered another similar question posted in an earlier thread, as shown below. This is a programme that a few of my clubs competitive masters swimmers have followed, with good to exceptional results. Some examples - at the age of 42 during 3 years training I have dropped from a 26.3 to 24.3 on 50M free. A 33 year old team-mate has dropped from 26.9 to 24.4 in 2 years. Target next year is 23. The training plans are very similar to what Fortress posts apparently, but for non-US based swimmers the book is the next best thing. It&#39;s not a miracle fix to becoming a world class sprinter, but I believe its the most efficient method of maximising a swimmers sprint potential. Unfortunately it&#39;s often at odds with a typical Masters session, which usually caters for everyone but sprinters: &quot;I highly recommend the Sprint section of this book, based upon High Intensity Training (HIT) ..... &#39;Swimming Fastest: A comprehensive Guide to the science of swimming&#39; 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&#39;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 - 2-3 weeks decreasing yardage each week - Creatine - if a responder - 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. The Dave Salo book is worth a look&quot;<div style="clear:both;"></div>https://community.usms.org/thread/181858?ContentTypeID=1Tue, 11 Dec 2012 11:25:32 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:e765307b-18b2-4c69-81ae-9adc4e46be8eAllen StarkCheck out U.S. Masters Swimming Discussion Forums .<div style="clear:both;"></div>