increasing speed

Our high school times are almost THE Same. I took 9 years off from swimming- so not quite as many as you- but I am now 34 and I am still going 49 in the 100 (so don't worry- it's not age) You swim about the same yardage as I do a week but perhaps you aren't tapering for your big meets. (You need to retrain your body to have good arm speed again- the only way you can do that is by doing sets that allow you to work as hard as you can- which means a good amount of recovery time. Here is a simple taper plan that I use every year (you would start this 1 month before your big meet) All these practices should start with 4x200 warmup set and 8x50 kicks on 1:00 Then, there is ONLY ONE SET to do after this (that is why it is called a taper) Week 1 Every practice Only set: 5x200 Free/Choice on 8:00 Week 2 Every practice Only set: 5x100 Free/Choice on 6:00 Week 3 Every practice Only set: 5x50 Free/Choice on 3:00 Week 4 Every practice Only set: 5x25 Free/Choice on 1:30 There is a TON of recovery time in these sets so you should feel like you are going as hard as you would be in a real race in these sets. If you do these right, you will probably feel like you are going to puke when you are done (just keep it in) I find most masters swimmers (especially the triathlete types) are afraid of backing off the yardage like this- they don't trust the taper- they don't understand that you will actually go faster doing fewer yards. Trust me- it works Good luck! Tom B.

Have your times been dropping since Dec.? If so, I wouldn't worry too much. It takes a while to get back into shape. Yes age will play a factor unfortunately. But then again, there are many masters swimmers who swim very fast. If you want to get better at sprints, I would start lifting. Generally for sprint events you'll want to lower rep sets with more wieght vs. less weight w/more reps for distance. What type of sets have been doing in practice? For training for sprinting I prefer sets such as: 9x200 on 3:00, descend 1-3, 4-6, 7-9. #4 must be faster than #2. #7 must be faster than number 5. 16x25 sprints from the block. Get out walk back, go again. Should be about 20-30 seconds rest between 25s Drop off 100s and 50s. Start on 1:30 (for hundreds, 1:00 for 50s) and drop a second each time. So first 100 is on 1:30, 2ns on 1:29, 3rd on 1:28... until you can no longer make the interval. 3x100 on 1:45 #1 75 easy/25 sprint, #2 50easy/50 sprint, #3 all out. 2 minute rest repeat set 3 times. Another drop off set that I enjoy, start interval on 3:30, drop 5 seconds each time. So #1 is on 3:30, #2 on 3:25... Start with 200s. When you can no longer make 200s, go straight into 150s, when you can longer make the 150s go to 100s, then to 50s.

Thanks for the advice. The workout and taper sounds really good. I'll definitely give both a try. I did try to taper for my last meet(Colonies Zones) but I don't think I was too successful. I did best times in 5 of 6 events but I think with a good taper they would have been better. I only tapered 1 week and it was erratic. I think the only reason the times went down was because I've been swimming longer.

Originally posted by sefswim I think the only reason the times went down was because I've been swimming longer. I wouldn't worry about too much increasing your speed if your times are still dropping. You're still getting back into shape. It may well take over a year. I took about 3 yrs. off from swimming, been back in the water 7 months now and I still don't think of myself as 'in shape'.

try ladder sets:- make your own to suit you but heres one i sometimes do:- 1x25mfree fast as you can(take what rest you need) 1x50mfree ditto 1x75mfree " 1x100m free " 1x125m" 1x150m" 1x175m" 1x200m" 1x225m" then do all this in reverse:- 1x225m"fast as you can(take what rest you need) 1x200m" 1x175m" etc....etc.... .....1x25m finish,....although ladder increases stamina...speed comes from good stamina!!!!! :cool:

Hard training- by itself does not give you speed in the water (unless you are talking about 1000 or 1650 free) The stamina training is a good base for a season, but you will not be able to swim faster times until you do some sort of taper- fast armspeed work with maximum recovery time for about 1 month. To me, and most competitive swimmers, you should not expect best times during the "regular season" when you are doing higher yardage. It is only when you taper can and should you expect best times. TRUST THE TAPER!!!

Be patient. If you have only been swimming since December give it time. Don't try to force it, you may end up with an injury. I thought I was doing well my first year back at the age of 35 when I made a National Qualifying Time in the 1650. Well last week I drop my time by another 80 sec. I dont feel that I am working out any harder, its just that I have become a better and faster swimmer over time. BTW, I lift weights 1-2 times a week. I do reps of 10-12 in sets of 3. I work the major groups and feel it helps my swimming quite a bit. Good Luck

SEFSWIM: How much weight lifting do you do? In college after my sophomore season I started lifting weight hard. My end of season time in the 50 Free was 22.38 (tapered etc.). My first meet in the fall of my Junior year, I went a 22.01. My 100 free dropped 2 seconds that year too. I was ALREADY doing the swim training, so the time drops can specifically be tied to the weights. Also, I don't lift weights like I used to, and I am back to 22 Mid (I am only 27, so I shouldn't be that much slower!). Now here are the things you need to know: For a sprinter, weight training means you become and honorary gym rat. The only difference between you and the muscle-heads is that you are smart enough to stretch thoroughly before and after your lifting sessions. However, you work out all your muscle groups, not just "swimming" muscles. Make it a goal to increase your bench press by 50 lbs and your squats by 75. Purchasing a few dumbells and doing curls before work won't cut it! Work you *** off and I am certain you will drop time! PS: If you are already doing this, then, well good luck!

im trying the taper...started tonight...nearly puked....must trust the taper.....must trust the taper.....(doing slightly different taper but one that pushes me similarly..with less distance naturally and good recovery)feel revitalised knowing that i have learnt something new..you see i dont compete at swimming ..only against myself personal records etc..im trying to do the 1500m in less than 30 mins...yea i know its slow to some but my present times are in the 32 mins region...maybe this taper lark will assist???

Thanks for all these awsome suggestions. I intend on trying all of these in some form, especially the taper a month before my next big meet (2004 Keystone games). I have a minor meet the end of this month so I'm just going to practice regular and try for a good time. After that try getting into some kind of lifting program which to answer some of the replies I haven't done. Hopefully I could keep to a weekly schedule. Time always seems to play a big factor (2 kids in swimming, work and married)...not necessarily in that order....in case my wife sees this post:rolleyes: