Help My Speed is Horrible!

Since there is Help my Flutter Kick is Horrible and Help my SDK is Horrible I decided to begin Help My Speed is Horrible! a thread for swimmers who want to dramatically improve their 25 speed and times Help My Speed is Horrible! is a Sprint improvement program If you do it consistently you should dramatically improve your 25 swimming time. When you improve your 25 speed you'll improve your times in all swimming distances especially 50's, 100's, & 200's even 400, 500, 800, 1,000, 1,500 & 1,650 times will benefit. Here's the Program for "Help My Speed is Horrible" Begin with testing figure out your starting point. Where are you now? Then train Then retest Test Get your times on the following swims 1) 15 meters 2) 25 3) 50 4) 75 & 5) 100 Test the 15, 25, & 50 on one day then the 75 & 100 on a different day put plenty of rest between each timed effort like a very easy 75 or 125 or 175 then 3 to 7 more minutes of rest put more rest between the longer sprints also note The suit you wore Your start: how did you start each swim (roll, push, or coaches go, ) dive from a block or side push from in the water Use a STOPWATCH tell the timer how you want them to time you Report your Results in this thread Training 1) do this set 2 or 3 times a week, 12 x 25 swim 3 EASY recovery concentrating on perfect form 1 as fast as possible for time YOU MUST GO SUPER FAST ON THESE IF YOU HOLD BACK AT ALL YOU'RE WASTING YOUR TIME preferably no breath, unless your 25 time is over 20 or 25 seconds It's OK to do more working out, just fit this set in some where in your workouts, be consistent, one round is better than none 2) Test every Friday or Saturday 1) 3 weeks of 15, 25, & 50 2) 1 week of 25, 75 & 100 3) work on improving your flutter kick and SDK www.usms.org/.../showpost.php www.usms.org/.../showpost.php if you're working on your swimming speed, SDK and Flutter kick do 2 x (4 x 25) swim 2 x (4 x 25) flutter kick 2 x (4 x 25) SDK 4) stretch your feet / ankles to improve your toe point 5) Lift weights to improve your strength power and speed 2 or 3 times a week 6) get a tech suit www.usms.org/.../showpost.php www.usms.org/.../showpost.php 7) perfect your swimming technique pushoff streamline SDK head position body position arm motions leg motions touching the wall (the clock doesn't stop until you touch the wall) 8) Train and test for 5 weeks then Rest one week, reduce your yardage Mon 2 x 4 x 25 Tue easy Wed 4 x 25 Thu easy Friday or Saturday TEST wearing a tech suit Report your results 9) begin another 6 week cycle Report your test results in this fashion (put most recent times on top) 8/10/08: 23.48 7/26: 25.92 7/6: 24.94 7/2: 25.45 5/10: 25.55 4/4: 27.18 3/29: 26.27 3/22: 27.62 3/15: 27.12 3/8: 28.0 3/1: 30.2 You should begin to see dramatic improvements in your 25 speed. I look forward to reading your results. Let me know if you accept this challenge Give it a try and see what happens Don't be fooled by how simple it is. Are you in?