How much aerobic work for sprinters?

This is an interesting question. The option I picked was, "Do some aerobic work at the beginning of your periodization cycle." Although, I'm not sure this is the "best" answer. Periodization isn't really applicable for sprinters in the previous sense of the word, simply because sprinters should sprint, and often. Also, I disagree that there should be a mass-meter period for sprinters, say for 2-months, and then some taper sprints... you'll not adapt to the sprint program in time for the race... A good solid 6 months of sprinting is more likely to improve a racing result. That being said, I do think a periodization program is useful, just on a different scale... like a two-week program that repeats for a year or more. All the elements should still be there, and here is the real catch... Distance-per-stroke training, which can be considered aerobic training, this can be very helpful. What a good sprinter needs, is maximum length, and strength of the stroke. Yet, when doing the DPS work the heart-rate threshold should be under 120 beats/minute, or less if possible, which is more like stretching in the water for maximum length, not really swimming, but more like walking with an elongated stride, very, very slowly. Here is an example of a two-week program that includes most elements of periodization, just over a short time-line, ideal for sprinters. M - 800 mixed warm-up 4x50 build 8x25 1 easy/1 fast 3x400 count strokes, bring as low as possible Total - 2400m T - 600 mixed warm-up 4x50 paddles only on :45 6x100 pull bouy, 25 fly/75 free 4x50 paddles only on :45 4x50 kick, best average on 2min 4x25 from dive FAST on 2:30 4x50 kick, best average on 2min 400 DPS Total - 2500m W - 800 mixed warm-up 6x50, free middle pool TURNS, descend 1-6 on 2min 4x50, back middle pool TURNS, descend 1-4 on 2min 2x50, fly middle pool Turns, strong 1:30 3x50 from Dive, on 3min free/back/fly Total - 1550m T - 8 x 100 count strokes, descend counting (even if it means kicking more on side) 8x15m fast, walk backs 8 x 100kick easy/50strong swim (Last one Fast)3min 400 easy, DPS Total - 2120m F - 400 swim 400 kick 400 pull 4x50 kick descend to fast 1:30 10 x 200 descend 1-5, 6-10 5 back/5free, on 3:30 8x100 count strokes, descend count on 2:00 Total - 4200m S - 1200 mixed warm-up 25 easy 50 FAST 25 easy 20 x 25 2 easy 2 strong/best average 0n 10 sec rest 4x100 DPS, descend stroke count on 2:00 4x50 Strong kick best average on 1:30 4x25 dive fast, on 2:30 8x100 DPS, descend stroke count on 2:00 Totsl - 3300m S - Day of rest, (This is wise) M - 1000 mixed warm-up 6x25 dive 3, and 6 fast 16x75m work turns, on 1:30 4x400 1 pull bouy on ankles 1 pull bouy only, 1 swim 1 paddles only Total - 3950m T - 600 mixed warm-up 20x50 descend 1-20 to Fast 4 on 50,45,40,45,1:20 200 easy 12x25 12.5 fast from sculling start 400 descend stroke count Total - 2500m W - 1200 mixed warm up 6 x 300 pdls only on 4:30 200 easy 5x200 kick descend 1-5, on 5min 400 descend stroke count Total - 4600m T - 800 mixed warm up 4x150 50fly/back/free on 2:30 400 pdls only 50 easy 4 x 100 best average from dive on 4:00 minutes 4x50 kick with fins fast on 1:20 best average 200 easy 4x25 with fins fast, Best average on 1:30 2x300 Descend stroke count Total - 3350m F - 800 mixed warm up 3X(6x100)+100 easy on 1:30 descend each set so first 6 easy, 2nd six medium build 3rd six best average. 4x50 kick with fins, on 1:30 best average Total - 3100m S - 400 mixed warm up 8x25 with fins on 2:30 best average, try and hold 10.99 or better... 400 descend stroke count 4x50 with fins on 3:00 best average, try and hold 24.99 or better 400 descend stroke count 2x100 on 4:00, (no fins) best average, try and hold 57.99 or better 100 easy Total - 1900m So that's it!! Repeat cycle, and record all times.

This is an interesting question. The option I picked was, "Do some aerobic work at the beginning of your periodization cycle." Although, I'm not sure this is the "best" answer. Periodization isn't really applicable for sprinters in the previous sense of the word, simply because sprinters should sprint, and often. Also, I disagree that there should be a mass-meter period for sprinters, say for 2-months, and then some taper sprints... you'll not adapt to the sprint program in time for the race... A good solid 6 months of sprinting is more likely to improve a racing result. That being said, I do think a periodization program is useful, just on a different scale... like a two-week program that repeats for a year or more. All the elements should still be there, and here is the real catch... Distance-per-stroke training, which can be considered aerobic training, this can be very helpful. What a good sprinter needs, is maximum length, and strength of the stroke. Yet, when doing the DPS work the heart-rate threshold should be under 120 beats/minute, or less if possible, which is more like stretching in the water for maximum length, not really swimming, but more like walking with an elongated stride, very, very slowly. Here is an example of a two-week program that includes most elements of periodization, just over a short time-line, ideal for sprinters. M - 800 mixed warm-up 4x50 build 8x25 1 easy/1 fast 3x400 count strokes, bring as low as possible Total - 2400m T - 600 mixed warm-up 4x50 paddles only on :45 6x100 pull bouy, 25 fly/75 free 4x50 paddles only on :45 4x50 kick, best average on 2min 4x25 from dive FAST on 2:30 4x50 kick, best average on 2min 400 DPS Total - 2500m W - 800 mixed warm-up 6x50, free middle pool TURNS, descend 1-6 on 2min 4x50, back middle pool TURNS, descend 1-4 on 2min 2x50, fly middle pool Turns, strong 1:30 3x50 from Dive, on 3min free/back/fly Total - 1550m T - 8 x 100 count strokes, descend counting (even if it means kicking more on side) 8x15m fast, walk backs 8 x 100kick easy/50strong swim (Last one Fast)3min 400 easy, DPS Total - 2120m F - 400 swim 400 kick 400 pull 4x50 kick descend to fast 1:30 10 x 200 descend 1-5, 6-10 5 back/5free, on 3:30 8x100 count strokes, descend count on 2:00 Total - 4200m S - 1200 mixed warm-up 25 easy 50 FAST 25 easy 20 x 25 2 easy 2 strong/best average 0n 10 sec rest 4x100 DPS, descend stroke count on 2:00 4x50 Strong kick best average on 1:30 4x25 dive fast, on 2:30 8x100 DPS, descend stroke count on 2:00 Totsl - 3300m S - Day of rest, (This is wise) M - 1000 mixed warm-up 6x25 dive 3, and 6 fast 16x75m work turns, on 1:30 4x400 1 pull bouy on ankles 1 pull bouy only, 1 swim 1 paddles only Total - 3950m T - 600 mixed warm-up 20x50 descend 1-20 to Fast 4 on 50,45,40,45,1:20 200 easy 12x25 12.5 fast from sculling start 400 descend stroke count Total - 2500m W - 1200 mixed warm up 6 x 300 pdls only on 4:30 200 easy 5x200 kick descend 1-5, on 5min 400 descend stroke count Total - 4600m T - 800 mixed warm up 4x150 50fly/back/free on 2:30 400 pdls only 50 easy 4 x 100 best average from dive on 4:00 minutes 4x50 kick with fins fast on 1:20 best average 200 easy 4x25 with fins fast, Best average on 1:30 2x300 Descend stroke count Total - 3350m F - 800 mixed warm up 3X(6x100)+100 easy on 1:30 descend each set so first 6 easy, 2nd six medium build 3rd six best average. 4x50 kick with fins, on 1:30 best average Total - 3100m S - 400 mixed warm up 8x25 with fins on 2:30 best average, try and hold 10.99 or better... 400 descend stroke count 4x50 with fins on 3:00 best average, try and hold 24.99 or better 400 descend stroke count 2x100 on 4:00, (no fins) best average, try and hold 57.99 or better 100 easy Total - 1900m So that's it!! Repeat cycle, and record all times.