Looking for plan to qualify for 50 free at Summer Nats

but also because the training is a little less complicated (read some mid and distance swimmer's blogs and see what I mean) this *might* be where the phrase: "when the going gets tough, the sprinters get out" comes from.... :D:bolt::D

this *might* be where the phrase: "when the going gets tough, the sprinters get out" comes from.... :D:bolt::DI 100% agree

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 Rushall's ultra short workouts are premised on the notion that lactate is bad and race pace is king. 50s = 5% aerobic Distance swimmers are so slow they're scared of speed. :)

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. Yes, you are correct, I probably should have qualified that. We have been training for 50 and 100, so include some tolerance work within the weekly cycle as well. Tolerance isn't of that much use for a drop-dead 50 sprinter. That said, even our production/removal sets sometimes end up being tolerance. 6 x 50's max effort with 5-10 mins rest between each, often isn't enough rest to prevent cumulative lactate build up. When this happens, and there's excessive acidosis, the next session becomes recovery. Interesting point on the suit. We are in week 3 of taper for UK nationals. One of our swimmers has been showing below average form during taper, and tune-up comp. 2 days ago he went 25.0 SCM during a race-pace training swim. Yesterday, for a confidence boost AND to test it out pre comp, he used his replacement Carbon pro 2 suit for a 50m timed sprint. He went 24.13 SCM, That's nearly a second gain! I don't believe it's all the suit. It's probably a combination of well timed super-comp from the taper, plus the physical and mental benefits of the suit. Either way it's looking good for nationals :)

But I still like swimming, so on recovery days I will do aerobic below threshold. I recommend this. I find steady technique based aerobic swimming reduces DOMS, and helps during the next hard session. This is when compared with just total rest, sat on the sofa watching TV.

Distance swimmers are so slow they're scared of speed. :) Really? Was that even necessary? Can't we all just get along? rtodd, if you are only interested in swimming a 50 free, these are the workouts for you. If you plan on swimming anything else, do a little pace work, stroke work, fahrtlich sets, break up the monotony of sprints during the season. Do your "sprint only" workouts during your taper, and spend more time in bed resting than anywhere else. At the end, no matter how much (or how) you trained, rest is king and will pay dividends at nationals.

Really? Was that even necessary? Can't we all just get along? rtodd, if you are only interested in swimming a 50 free, these are the workouts for you. If you plan on swimming anything else, do a little pace work, stroke work, fahrtlich sets, break up the monotony of sprints during the season. Do your "sprint only" workouts during your taper, and spend more time in bed resting than anywhere else. At the end, no matter how much (or how) you trained, rest is king and will pay dividends at nationals. I was just teasing sunruh. Chill. I agree that rest is king during taper. However, I do not agree that you should do "sprint only" workouts during taper. Unlike other swimmers, sprinters need to decrease intensity and speed work during taper.

A taper is by definition a reduction in the amount of yardage covered in a workout. If you factor in warmups and warmdowns, which should probably not be performed at race pace, there is precious little to do other than sprint, if the swimmer is focusing on the 50. A few starts, turns and dive swims would be about it (without pool toys - fins, paddles, floats). Sprinters need to decrease yardage, increase rest, and focus on technique. Is that what you meant?

Ok. This is my weekly plan. Please comment MY POOL IS 100 ft (33.3yds) Monday sprint free Tuesday IM Wednesday sprint free Thursday recovery and free drills Friday sprint free block work Saturday long OW swim Mon thru Saturday 15 min dry land, 4x25 push-ups and some plank work and step ups for legs Sprint main set for Monday is (100 ft pool) 4x2 length on 4 min all out 4x1 length on 4 min all out Idea is for full recovery and swimming fast Sprint set for Wednesday is strength endurance 2x 6x2 length on 2 min hold best avg Sprint set for Friday is 4x2 length on 4min 4x1 length on 4min off blocks

When will be your next qualifying meet?