How much aerobic work for sprinters?

Just remember aerobic doesn't have to mean "long, slow and boring." Do some relatively short but challenging aerobic sets and 'aerobic' won't be such a dirty word, anymore. Here's an example of something my team did last week: 3x (200@2:15, 150@2:15) 4x (100@1:05, 75@1:05) We did some other stuff in between, but you get the idea. The 200 and 100 were at a pace where you had to swim pretty hard just to make the send-off, then you had a shorter swim to recover a little bit (but not too slow) before the next round. In my opinion stuff like this is more enjoyable--and probably pays more dividends-- than 5x500 on 6:00. I'm with you!!!! This is how I make the workouts.

Sorry Ande I posted before I read your last comment. We can count on sayings, but what does he really mean? Rich Abrahams said "one of the biggest mistakes sprinters make in practice is: When they swim slow they swim too fast and When they swim fast they swim too slow. Does it mean we should not do any aerobic swimming, I don't think that is what he means. I would rather hear what he means from Rich then anyone else.

Personally, I like to work on all the different energy systems, although not at the same workout. Since I sometimes (foolishly) compete in the 200 free, I do some high level aerobic work once or twice a week, but the sets are never more than 1,000 meters. An example would be 4 X 50's with 10 seconds rest (i.e. broken 200's) X 5 with about 2 minutes rest between the broken swims. I subtract the 30 seconds of rest intervals to get my cumulative time and try to be within 5 seconds of my best 200 time. Like tall Paul, I also like to get in high level aerobics while cross training. Nothing like climbing 2,500 feet on your mountain bike when the starting elevation is 10,000'. I love low level aerobic work, especially long course outdoors. I find it meditative and restorative. Probably half my total yardage is in this category. I have to be careful with the amount of high level sprint stuff I do because I tend to get stale and lose that truly explosive feeling. It's also much more tiring psychologically. This actually may just be a function of my age. Jazz Hands may be able to do it every workout. Hope this helps, Rich Thanks. That is what I suspected. Great set! Maybe the high octane aerobic work is preferable to the moderate work commonly associated with "garbage yards." I get a bit burned out with a high amount of high level sprint stuff as well. It's hard to do all the time. Same with meets. I cross train for fun and fitness, not because it helps my swimming. Although there must be some overall fitness benefit. Or weight reduction, so less drag in the water. I wonder if cross training with running or spinning does more for those with big kicks or SDKs? Look at Chris S. with those biking legs smoking his underwaters. Or breaststrokers like Allen Stark. He bikes and it seems to pay off big time for him. Jeff Roddin spins too. Lots of world class swimmers spinning and cycling ...

George, et al, Ande has interpreted what I meant correctly. If the intention is to swim slowly, e.g. warm up, recovery, drill, or low level aerobic work, go slow. Don't even look at the clock. These types of swims help to set up the fast swimming in practice which should be focused more on acheiving race pace. Personally, I like to work on all the different energy systems, although not at the same workout. Since I sometimes (foolishly) compete in the 200 free, I do some high level aerobic work once or twice a week, but the sets are never more than 1,000 meters. An example would be 4 X 50's with 10 seconds rest (i.e. broken 200's) X 5 with about 2 minutes rest between the broken swims. I subtract the 30 seconds of rest intervals to get my cumulative time and try to be within 5 seconds of my best 200 time. Like tall Paul, I also like to get in high level aerobics while cross training. Nothing like climbing 2,500 feet on your mountain bike when the starting elevation is 10,000'. I love low level aerobic work, especially long course outdoors. I find it meditative and restorative. Probably half my total yardage is in this category. I have to be careful with the amount of high level sprint stuff I do because I tend to get stale and lose that truly explosive feeling. It's also much more tiring psychologically. This actually may just be a function of my age. Jazz Hands may be able to do it every workout. Hope this helps, Rich

I think Fort touched on another issue that is important, too. While Sprint oriented work outs are great for swimmers with a strong training background from their youth, I'm not so sure its right for those with out it. Kevin

Rich thanks Ande did explain more thouroughly and I did not see his post before I posted. Your explanation is very complete and it is what I thought you meant. I am happy you did come foreward and put your own thoughts here. George, et al, Ande has interpreted what I meant correctly. If the intention is to swim slowly, e.g. warm up, recovery, drill, or low level aerobic work, go slow. Don't even look at the clock. These types of swims help to set up the fast swimming in practice which should be focused more on acheiving race pace. Personally, I like to work on all the different energy systems, although not at the same workout. Since I sometimes (foolishly) compete in the 200 free, I do some high level aerobic work once or twice a week, but the sets are never more than 1,000 meters. An example would be 4 X 50's with 10 seconds rest (i.e. broken 200's) X 5 with about 2 minutes rest between the broken swims. I subtract the 30 seconds of rest intervals to get my cumulative time and try to be within 5 seconds of my best 200 time. Like tall Paul, I also like to get in high level aerobics while cross training. Nothing like climbing 2,500 feet on your mountain bike when the starting elevation is 10,000'. I love low level aerobic work, especially long course outdoors. I find it meditative and restorative. Probably half my total yardage is in this category. I have to be careful with the amount of high level sprint stuff I do because I tend to get stale and lose that truly explosive feeling. It's also much more tiring psychologically. This actually may just be a function of my age. Jazz Hands may be able to do it every workout. Hope this helps, Rich

Here's what I wonder about using bicycling or spinning for aerobic capacity. A lot of the physiological adaptations happen on the level of the muscles. Maglischo's book goes into this in a lot of detail, and I don't remember the specifics. What I do recall is that much of the aerobic conditioning effect is specific to the working muscles. So if you are biking, that's not going to do anything for the conditioning of upper body swimming muscles. The effect will be limited to the legs and any central adaptations.

Here's what I wonder about using bicycling or spinning for aerobic capacity. A lot of the physiological adaptations happen on the level of the muscles. Maglischo's book goes into this in a lot of detail, and I don't remember the specifics. What I do recall is that much of the aerobic conditioning effect is specific to the working muscles. So if you are biking, that's not going to do anything for the conditioning of upper body swimming muscles. Brian, I do the cross training because it's fun. If it happens to help my swimming, or not, no biggie. BTW, I had my biggest swimming breakthrough at age 53 after not swimming for about 4 years due to shoulder problems. I did, however, get totally addicted to mountain biking during that break. Probably just a coincidence. Rich

For what it's worth, I started doing a 100 yard swim for time at the end of practice on the easy days. Ala Ande. The formula was two days a week with a bit more yardage and less rest. And two days a week recovery... less yards, more rest (more speed work). After only a month of this my 100 times began dropping and there was a big gain in endurance for sprinting the entire four laps. No wheels falling off the bus on the last lap. Consider the swim for time as the ultimate strength training. Thanks for the thread Fort. Interesting to hear what others had to say. And ...I enjoyed your interview Rich. Thanks for the inspiration.

Actually, I think the best way to improve your 100 is to do this set. I guess I'm just an old fuddy-duddy but this is pretty gross...remind me to cross Auburn off my son's school list in 10 years...