Hi. I'm a 15 year old boy working on swimming in the Provincial High School meet next year and will be participating in the 50m SC *** hopefully. I did horribly this year, with a 41.05. Anyways, the swimming season of my high school is now officially over =(. But I'm starting to train on my own. Does anyone have any good workout or sets they like to share? As well as tips? I'm working on getting my time to below 35s. Yeah, it's very difficult, but I'll try.
Naturally, I went to Wayne's site for ideas first. His workout article was superb, but it doesn't seem to focus on sprint breaststroke all that much.
So if anyone can share any good workouts I'll be able to do (I swim in a 30m pool normally), or any good sets, drills. etc to improve my 50m sprint ***, please post them here. Interval sets, etc.. Also, any dryland exercises are also welcome.
Thanks a lot!
As far as training sprint breaststroke, it's not much different than training for sprinting another stroke. The slower intervals are the biggest difference.
Do some 15-meter "breakouts" with a good, fast pullout and about four or five strokes. This is the most important part of any length of breaststroke, because you can lose lots of speed here with all the drag coefficients. Make sure to snap each aspect of the pullout and do not glide for a long time. The first stroke should keep the speed you had underwater.
Do some 25s and 50s with lots of rest. For most of these, don't worry about the time. Feel the stroke while you're going fast. If you feel slipping or something else, take the rest time to tell your brain to work on it next time.
Improvement is slow. It's good you have this goal well in advance.
As far as training sprint breaststroke, it's not much different than training for sprinting another stroke. The slower intervals are the biggest difference.
Do some 15-meter "breakouts" with a good, fast pullout and about four or five strokes. This is the most important part of any length of breaststroke, because you can lose lots of speed here with all the drag coefficients. Make sure to snap each aspect of the pullout and do not glide for a long time. The first stroke should keep the speed you had underwater.
Do some 25s and 50s with lots of rest. For most of these, don't worry about the time. Feel the stroke while you're going fast. If you feel slipping or something else, take the rest time to tell your brain to work on it next time.
Improvement is slow. It's good you have this goal well in advance.
