How much aerobic work for sprinters?

A good sprinter can expell every bit of energy in either the 50 or 100.

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.

Hi there, Here is a bunch of thoughts from Sweden, probably without any connection.. In the early 90's while I was still active I started to train all by myself, because I believed a sprinter should only do sprint stuff, which our team did not. After sometime I did however move back a bit and started doing some light aerobic traing again, every week. This helped me during competition when there were many races and not so much rest in between, but also made me feel stronger. Being a 100% sprinter is good when you only do ONE race. But sometimes there are prelims, semi-finals etc and then same basic endurance will probably not hurt you. As it has been mentioned in prevoius replys there is also a diffecrence in only doing 50s and also including 100s, and also in LCM. When I was young I used to compete with one of the best sprinters from UK. My fly was ok at that time and everytime I was behind him with less than 1m at the 25 turn I would kick his ass. Because he never managed the whole 50, but I could do a descent 100 as well. Then there are also other aspects to look at. Are you a sprinter? Or do you just WANT to be a sprinter? We all have different fiber-set-up and maybe that will effect how we train? My coach used to say: "Jan, you have a perfect stroke for the 400m, but want to practice like a sprinter". Maybe a true sprinter needs one kind trayining and a wanna-be sprinter with more slow fibers need another kind of training? For me swimming nowdays is not only about swimming one or two distances at a meet, but also to stay in shape. And staying in shape for me means working on strength, flexibility and anaerobic/aerobic capacity. It was an interesting thread from Auburn. Why do they want the guys to drink so much? I would puke from drinking that stuff all the time! Seems like the whole idea is to make them feel bad. And that leads me to lactate training. For me there are two ways to look at fast training: a) Focus on swimming fast b) focus on getting tired For me it is never a goal to only get tired. If I can do a fast 50 without getting too tired that is ok with me. Sometimes you see series with lots of all out and almost no rest. Just to make people really, really tired. But will this make them practice fast swims? No, more focus on getting really really tired. Some years ago I did a "hobby-comeback" at the swedish Nationals. I did some good aerobic training, lots of sprints and techniqe but almost no lactate training. I just focused on swimmimg fast.Was I nervous at the meet? Yes I was. But.. I set a personal best in the 100m by almost 0.5 sec. So by focusing on swimming fast and lots of techinque I improved. Not by neccessarily focusing on getting tired (=means probably slower speeds and worse technique). And what is endurance training? Even though I just cruise the pool, do some nice sprints, starts, turns and technique training, this also has an effect on the heart rate. It would still probably be considered light endurance traing.. as the pulse will rise to 120 in average or where ever it ends up.. But again... we are all different and there are many ways to succeed..

That's precisely why I do 60-80 reps in the weight room using medium-light weight, all swimming specific exercises. Maybe I should try this ... I just can't stand doing heavy weights and my shoulder doesn't like them anyway. Seems like a good alternative for me. What about aerobic kicking? Does that count? I was mulling over my past workouts, and thinking that much of my kicking (apart from shooters) could be considered somewhat aerobic. Although I never use super short intervals. (S)he -- you're a hybrid, to be sure, but let's not cover up that #1 ranking in the 1000 and 1650. You're not a closet distance swimmer anymore. In fact, I'm not really sure you can be bragging about being a sprinter. We may have to kick you out of the club.

Wait a minute. Jonathan is a sprinter. Is this weight set good for sprinters or distance swimmers? Or both?

Medium light weights would work more endurance aspect rather than strength building. Sprint training requires more strength and that type of training revolves around sets that are 4-6 reps at 80%+ of your one rep max (1RM). Paul

That's precisely why I do 60-80 reps in the weight room using medium-light weight, all swimming specific exercises. Jonathan, this is not a criticism because I think there are a number of good ways to train. This dryland program is clearly challenging. My own view of weight training is that it should complement what I do in the water. You almost seem to be trying to reproduce it; I feel like I can get the same kind of benefits (and be even more "swimming specific") by doing fast swims in the water. In the weight room my own approach is to cycle between sets with relatively high reps (12-15, with less recovery time between sets) for a couple weeks and then sets with decreasing number of reps (more weight and more recovery time) for a couple weeks, recover for a week with light (or no) lifting, then repeat. Again, I'm not saying this is better than your methods, just offeing my own take. Maybe one year I'll try it with more reps and less weight. (I'm a believer in changing training around to keep from getting stale...or bored...). Of course, there is always Super Slow lifting. (Has anyone tried this?) Another question to people who do weights: 2X a week or 3X a week? I have been doing 3X a week but I'm toying with the idea of going to 2X a week so I can do other cross-training (ie, one extra bike ride a week).

Of course, there is always Super Slow lifting. (Has anyone tried this?) I used to do a variation of that during my powerlifting days. I called them 6x6s. 6 seconds down, 6 seconds up. Man did they hurt but I loved the results. Paul

I would not call that a lot of aerobic work. Would you? No, but look at the choices in Fortress' poll. I'd say what the Race Club is doing falls between the last two choices. They are definitely doing aerobic work more than 1x per week. My original assertion was you should be doing some aerobic work most days, and it seems like the Race Club is doing just that.

Jonathan, this is not a criticism because I think there are a number of good ways to train. This dryland program is clearly challenging. My own view of weight training is that it should complement what I do in the water. You almost seem to be trying to reproduce it; I feel like I can get the same kind of benefits (and be even more "swimming specific") by doing fast swims in the water. In the weight room my own approach is to cycle between sets with relatively high reps (12-15, with less recovery time between sets) for a couple weeks and then sets with decreasing number of reps (more weight and more recovery time) for a couple weeks, recover for a week with light (or no) lifting, then repeat. Again, I'm not saying this is better than your methods, just offeing my own take. Maybe one year I'll try it with more reps and less weight. (I'm a believer in changing training around to keep from getting stale...or bored...). Of course, there is always Super Slow lifting. (Has anyone tried this?) Another question to people who do weights: 2X a week or 3X a week? I have been doing 3X a week but I'm toying with the idea of going to 2X a week so I can do other cross-training (ie, one extra bike ride a week). Chris, I agree about trying to compliment vs. reproduce. Also, I really want to strengthen the opposing muscle groups for swimming...overdeveloped muscle groups like chest/peck dominate vs. some of the smaller groups of back muscles....one of the reason swimmers can have that very slouched look..and another great reason to take yoga. Also, after adapting some of the weight routine that the U of A & ASU groups utilize i have to admit I've gotten a LOT stronger. Old is new if you will, lots of Olympic style dead lifts, clean & jerk, squats....heavy weights low reps...working on explosiveness. 2x a week max for me with regard to lifting. Current workout is swimming M-W-F, lifting T-Sa, riding T/Th/Sun. No more than 1hr in the pool, 1hr on the bike, 40 minutes lifting...doing yoga on my own here and there and need to get more consistent...a 10 minute series of sun salutations first thing in the morning is the goal.