Looking for plan to qualify for 50 free at Summer Nats

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Forgot about the fortress workouts. Good idea. I will try that this week and see how that goes. I will modify to 2000 yds and also for a 100ft pool. After scanning through them, it looks like there is always an aerobic day and a recovery day and the other three to four workouts are speed and lactate.

Does your 30M pool have blocks to practice on?

Eagle has laid out a very good plan, see above. I would also not forget about some distance work so as not to burn you out doing only sprints.

I would also not forget about some distance work so as not to burn you out doing only sprints. No. Forget distance training. But do recovery workouts where you focus on technique, breath control and some slow swimming. Eaglesrest makes many good points. I would add though that I don't see the need for a 50 specialist to have "masses of lactate." You should be doing the bulk of your sprinting on max rest; true sprinting should not be done in a fatigued state. Focus on AFAP 15s, 25s and 50s of both freestyle and flutter kick. Race simulation is extremely important -- hope you can do off the block AFAP 50s regularly. I would add in one sprint conditioning type workout bc long course 50s do have more of an aerobic component than short course 50s. My HIT workouts are on the hard side for a masters 50 specialist, I think. I happen to be focusing on the 50 free this fall. Today, after warming up, I did the following speed work with a mix of kicking, SDK and swimming: 10 x 25 burst + cruise (AFAP to the 15 m mark) @ 1:00, 5 x (25 AFAP + 75 EZ) @ 3:00, 5 x (AFAP 50 + 150 EZ) @ 5:00, and some power work with my parachute.

Thanks for the plan. I do have blocks. I get my own lane, so I can do my own thing. I am going to modify Leslie's workouts for my time constraints and see how that works. Does the central nervous system recover in 24 hrs from max speed work?

No. Forget distance training. I agree. If your focus is the 50 there's zero need to do any distance training.

But I still like swimming, so on recovery days I will do aerobic below threshold.

Lots of things: - train like a sprinter in water- short sprints, lots of recovery (both within session and during week/monthly cycle) - practice technique aerobically and at speed. Not enough focus on technique while sprinting, tends to be eyeballs out, but u should focus on one thing during a short untimed sprint e.g. Catch, arm position, is your head stable, hip rotation - know for a fact how many times you will breathe. The minimum u can manage without body cramping - starts, and turns if relevant. Track are quickest if there is an incline - train like a sprinter on land. Dynamic warmup, injury prevention, core, heavy weights (try and pb), stroke specific work, plyometrics, dynamic stretches - eat like a sprinter, high protein. Maybe 40/40/20 carbs/protein/ fats. Depends how much cardio u are doing and is customisable - supplement like a sprinter- whey protein with skimmed milk (post workout), creatine, pre workout/comps supps: beta alanine - definitely beneficial for anaerobic work pre-comp and workout. Citrulline malate, beet juice and caffeine - these may or not be beneficial for a sprinter pre-comp, but they seem to help me work harder for longer during workouts. - lose body fat (if needed) - prepare for a decent taper. Sprinters need a longer taper especially 'mature' ones. Don't overtax the cns pre comp, but keep twitchy. It's a balancing act especially the final week. - as Steve says, a good new suit feels amazing. Compression, streamlining, buoyancy... Arena carbon pro 2's are the dogs but are expensive all that helps to varying degrees, but the most important factor is hard work during the multiple sprint sessions. Improve time in training, at race pace with proper starts, and it'll come naturally in comp. Get used to pain from masses of lactate, unlike any other kind you normally experience in a pool. A proper sprint session might not include > 300m high intensity work, but done right could hurt for up to an hour after

I concentrate on the 50 distance too. Not only because I have below average vital capacity or excel at it, but also because the training is a little less complicated (read some mid and distance swimmer's blogs and see what I mean) and furthermore places less stress on my body (structurally and neurologically). I do however maintain some aerobic level in the background, but this is accomplished by tailoring drills in such a way, as well as ultra-short like training in the form of kicking and some stroke. But still, at the end of the day I probably do too much aerobic and LP stuff, though the ultra short stuff never really reaches lactate levels About the suits, one good thing for using them is when you replace the current one the retired suit makes for an excellent long lasting training suit