Looking for plan to qualify for 50 free at Summer Nats

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

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