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Swim Faster Faster

ande
hey guys, I wanted to let you all know that you can find all the Swim Faster Faster tips together at sports.groups.yahoo.com/.../messages I think it gives 30 at a time so if you want to read the rest, click on first. If you want to receive FUTURE Swim Faster Faster Tips by EMAIL, Send an EMPTY email to SwimFasterFaster-subscribe@yahoogroups.com then just reply again to the email the group sends you or if you have a yahoo ID you can also or drop by sports.groups.yahoo.com/.../ and sign yourself up The Swim Faster Faster Home page is: www.SwimFasterFaster.com I'll still post them here too at forums.usms.org/showthread.php I just think the yahoo group message archive makes the previous messages easier to find. I'd also love to read stories about how you applied particular tips and the results you got in practice or competition. Please send them to me. Thanks again, and I hope you will swim faster faster. Ande
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  • I was trying to resurrect this old thread as it was probably the best one when the forum was functional. None of the links work.

    Hopefully this has not been deleted from USMS. If not how can we find it.

    Also How can we find the old sprint workouts from Leslie Livingston. They were actual sprint workouts.

  • in reply to Allen Stark

    What if someone brought this back to life?  Would you be willing to subscribe to a reasonably priced service that offers regularly scheduled, quality-focused workouts, along with consultations, guidance, encouragement, and newsletters?  Maybe even a forum for everyone to connect with???  Know that I am NOT talking about the kind of workouts you get from USMS in the "USMS Workout Library - High-Intensity Training Weekly Workouts", but about workouts that focus on speed first, with an edge towards racing rather than completing the next 2,000+ yard main set.

  • in reply to Rob Nasser

    Yes, but I would want to see samples before I committed. I would be looking for workouts tailored to my level / race times, and I'm sure others would want the same. A slow, 64 year old competitive swimmer like me has very different needs than a 20-something Top Ten swimmer!

  • in reply to Elaine Krugman

    Of course!! I would expect no less.

    I would not only tailor a workout to the individual level/race times, but also other considerations - 

    • Duration of session (40 - 90 Min) 
    • Work vs. Rest time spent (If you are being asked to swim faster, you need rest to be able to do it again)
    • SCY, SCM, LCM
    • Injuries
    • Goals
    • Strengths & Weaknesses
    • # of workouts in a week (or maybe just "starting/starting over"?)
       

    Here's a sample of a 60-minute workout I did last week -

    Tuesday, May 26, 2026 - 
    25 SCY
    90(ish) seconds between sets

    • Warm-up: 500 - 100 Free, 100 Pull, 100 Kick, 100 Scull, 100 Drill. Very slight build in each 100

    • Giddy-Up: 4 x 50's on 1:30.  Descend to 200 pace.  If you hit 200 pace before #4, stop there.

    • Main Set #I: 12 x 75's Choice - FAST!
         Broken :10 at the 50 on 2:00 or 2:15 or 2:30. Interval should be what gets you 1:00 to 1:15 of rest after each 75.  Goal for each 75, is a total time (including the :10 break) at or better than your 100 time.  i.e. 1:10 100 Free best time = 1:10 total time for a 75 Free with :10 rest at the 50.

    • Main Set #2: Sprint 4 x 50's Choice KICK on 2:00. Preferably the same kick for all 4 and no fins.

    • Main Set #3: Sprint 4 x 25's Swim Choice WITH FINS on 1:00

    • 50 or 100 Easy & Out

    Around only 2,000 total yards, but a lot of quality work.  If this much high intensity is too much, alternate every other one fast on each main set.  

    Let me know what you think!

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  • in reply to Elaine Krugman

    Of course!! I would expect no less.

    I would not only tailor a workout to the individual level/race times, but also other considerations - 

    • Duration of session (40 - 90 Min) 
    • Work vs. Rest time spent (If you are being asked to swim faster, you need rest to be able to do it again)
    • SCY, SCM, LCM
    • Injuries
    • Goals
    • Strengths & Weaknesses
    • # of workouts in a week (or maybe just "starting/starting over"?)
       

    Here's a sample of a 60-minute workout I did last week -

    Tuesday, May 26, 2026 - 
    25 SCY
    90(ish) seconds between sets

    • Warm-up: 500 - 100 Free, 100 Pull, 100 Kick, 100 Scull, 100 Drill. Very slight build in each 100

    • Giddy-Up: 4 x 50's on 1:30.  Descend to 200 pace.  If you hit 200 pace before #4, stop there.

    • Main Set #I: 12 x 75's Choice - FAST!
         Broken :10 at the 50 on 2:00 or 2:15 or 2:30. Interval should be what gets you 1:00 to 1:15 of rest after each 75.  Goal for each 75, is a total time (including the :10 break) at or better than your 100 time.  i.e. 1:10 100 Free best time = 1:10 total time for a 75 Free with :10 rest at the 50.

    • Main Set #2: Sprint 4 x 50's Choice KICK on 2:00. Preferably the same kick for all 4 and no fins.

    • Main Set #3: Sprint 4 x 25's Swim Choice WITH FINS on 1:00

    • 50 or 100 Easy & Out

    Around only 2,000 total yards, but a lot of quality work.  If this much high intensity is too much, alternate every other one fast on each main set.  

    Let me know what you think!

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