Sprint training

Originally posted by scyfreestyler Sprint training with 15-20 second intervals? Really? I consider a sprint to be an all out swim...giving it everything you've got. When you get to the finish you have given your all. Maybe I am weak but after such a swim I need a minute of rest to do the same sprint again, especially if I am going to do it 6 times. Sorry wrote it wrong V02 max 4 x 25m swim 25m or yards in 15 sec rest 5 sec , after first set of4 another set of 25s on 20 sec takes 80 sec after the four rest 20 and repeat up to 7 x V02 max 8 x 25 swim 15 sec rest 5 sec takes 160 sec to complete the set then rest 40 sec and repeat up to 4 sets of 4 This would be for a healthy young man you may have to do the 25s in 20 sec rest 5 which means instead of a repeat every 20 seconds you would repeat every 25 sec but the rest time between each set of 4 will remain at 20 sec and your rest time between each set of 8 would remain at 40 sec

Originally posted by geochuck Sorry wrote it wrong V02 max 4 x 25m swim 25m or yards in 15 sec rest 5 sec start a 25 on 20 sec takes 80 sec after the four rest 20 and repeat up to 7 x V02 max 8 x 25 swim 15 sec rest 5 sec takes 160 sec to complete the set then rest 40 sec and repeat up to 4 x This would be for a healthy young man you may have to do the 25s in 20 sec rest 5 which means instead of a repeat every 20 seconds you would repeat every 25 sec but the rest time between each set of 4 will remain at 20 sec and your rest time between each set of 8 would remain at 40 sec I generally come in on :28 when I do my 6 x 50 on 1:30 so that would be :14 for a 25. What you are suggesting is to swim a 25, coming in on :14, rest 5 seconds, start another 25, then you lost me. Need some clarification.

Made a change. I was in a hurry to get to the pool did not read the original post..

you're doing fine your goal should be to consistently train anything you do will make you faster I don't think you need 3:00 rest after swimming a 200 keep training you can do parts of the practices I post just modify the sets to accomodate your ability and speed ande

Sounds like you're doing well. 35 seconds for a 50 is pretty good. Based on your breathing pattern it sounds like you're taking about 24 strokes per length, though. Is this correct? If so, there's definitely room for improvement there. You should be taking way fewer strokes per length.

The 200's are not my sprints, I have been starting with a 200 free, 200 back as warm ups. Rest, 2:00 mins. then 5x50's on the 1:00 or 1:30 (depends) 5x25's on the .30 or 1:00 1x100 free 1x100back maybe 100 IM 50 *** finish with 100 frees and backs until a mile has been reached if I'm at the pool for an hour. Sometimes, I do 200 kicks and 100 pulls - depends. I'm 45yrs, female and been back in the water now for 3 months. I swim once or twice a week for 30mins. and Sat & Sun. for an hour each day. This week I'm trying to go at lunch for an hour 2 days during the week and the same times Sat & Sun. I try to do a mile in under the time I did it last which is currently 52:00. If I'm there for 30 mins, I just try to get in as many over 40 laps as I can. I know I need to reach more to get my stroke count down, now I'm counting a stroke as each time my hand is in front of me hitting the water - correct?? Question - at 5'3" wouldn't I have to do more strokes to pull through the water compared to someone taller? I've always felt in my younger days that way, I would have to have a good start ( weak area) more strokes, and great pushs off the turn ( which I do very well in). What is V02 max?

When I do sprint training I do it immediately after a warmup so my muscles are primed and ready for some punishment. Once warmed up I typically swim about 6 50's on 1:30 intervals...all out...WOT. If I am overly fatigued I might extend the interval a bit as needed. The idea is to work on speed, not crappy form from exhaustion. Another sprint idea that I use from time to time is to complete a 50 or 100 with the last 25 being a sprint. Somthing to break up the monotony of the whole thing, that's all.

If you are doing 5 workouts a week do Sprints along with appropriate warmup and warmdown once or twice a week 200s or 4or500s 1 x a week and do a couple of Ande type workouts to give you a variety of swim workouts. A 5 foot 3 inch person will stroke faster than a 6 foot 3 inch swimmer like me.

Ande your right I shouldn't take a 3 min. rest after a 200 actually it was after 2x200 in a row, plus a guy at the "Y" stopped me and talked, so my time ended up being 3:00 It should have only been 1:00. yesterday didn't feel good to start with, the water was so warm, I had to stand up in the sallow in between rests to cool off, probably even rested between sets more than I should. Hopfully the cool down the pool and I can do better. I will start looking more at you threads to try them. right now ya'll are my on-line coachs. Thanks, scyfreestyler, I will remember your tips, 50's on the 1:30, form, speed and breaking up speed on 100's - great idea- thanks

Since when is swimming 200s sprint training. Gotta get into 25s or 50s. some with 15 sec intervals some with 20 sec intervals.