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
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!
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!
