First I just would like to thank everybody that responds to the few posts I have put out. They usually are seeking advice as this one is. Can anyone tell me a good way to increase my speed in back and free. I returned to swimming after a 17 year layoff since high school. I've been working out since the beginning of December and have been to 5 meets. My 100 free is 56.5, 50 free 25.8, 100 back 1.07 and 200 free 2.05. I can't seem to get that initial burst in the first 50 yds of the event. In high school I did 22's in the 50 and 49's in the 100 but now am struggling to get 25's. Is it due to age ( I hope not I'm 36)? I do on the average 3000 yds 4 or 5 times a week in varied forms, intervals, distance, IM etc. Is there something specific I should do? I don't lift weights but could if that might help. Again, thanks for all the good advice>
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Former Member
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.
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.
