Hi,
I am looking for training method to improce sprint speed. I used to swim competitively when I was young, stopped a little more than 10 years ago (i am 32).
Now I am trying to improve my 50 free SCM. I just restarted swimming this year and swam my 50 in pratices at 27.5.
I would love to get back to 24.9. Any tips or ideas on the trainig type? (technique should be fine and I know what to improve, its mostly the training type I am not so sure)
I train 3 times a week and i'll eventually go to 4-5 when my body can handle it.
Thanks!
Thanks everyone for all the good info!
Sadly I can't look at Leslie workout (I am not a USMS, I am Canadian, sorry for hijacking your forum but our is pretty bad).
I am looking into Ande blog and evrything is pretty interesting! Hopfully I can come down under 25 in my SCM before we start the LCM season (Sadly, we don't swim SCY, that would be really good for me since I am better the shorter it is and I have excellent turns).
I have a blog you could refer to as well, which includes virtually all HIT workouts over many years. Lately, I'm just kicking though due to an RC tear, so better to refer to earlier workouts.
Thanks everyone for all the good info!
Sadly I can't look at Leslie workout (I am not a USMS, I am Canadian, sorry for hijacking your forum but our is pretty bad).
I am looking into Ande blog and evrything is pretty interesting! Hopfully I can come down under 25 in my SCM before we start the LCM season (Sadly, we don't swim SCY, that would be really good for me since I am better the shorter it is and I have excellent turns).
Schaefer,
Glenn is right. USRPT has nothing to do with 50s. 50s are all out efforts, whereas USRPT is about sustaining X race pace over short distances. As a sprinter, the only USRPT type set that I periodically do is sets of 25s at 100 pace. It seems like a non-horrible way to train for 100s. I don't agree with Rushall's disdain for kicking or drylands either; I think both are important for sprinters.
If you are solely concentrated on 50s, you can, as Glenn mentioned, refer to the two years of my HIT workouts from 2012-13. They were written for 50/100 sprinters, and I have used those workouts for years. I do still have six NRs in the 50 sprints, though I had a close call with one this summer. Ande also has a blog where he did speed workouts for years.
And, yes, you must work on your start, turn and underwaters. Executing these elements properly is most of the race.
agreed
Leslie wrote the USMS HIT Workouts for a year or 2
forums.usms.org/forumdisplay.php
and is quite accomplished
www.usms.org/.../038W8
