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.phpwww.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.phpwww.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?
Hi Ande,
Tks for advice! How many times per week shall I do the sets? I am going to ask my coach to include them in my workouts. I've read that you are doing Fast Fridays, is this enough?
I wore ordinary swimming briefs. At my level, the only real competitor which I have is myself, so I will stick to the briefs.
Re: underwater filming - this is quite tough to be organized. Above water seems feasible, though there are not many volunteers at 07:00 am )).
Have a great day!
P.s. I've seen what this lady Leslie has done at the Nationals - unbelievable!
sure
How many times per week shall I do the sets?
2 to 5
ask your coach or do extra credit
are Fast Fridays enough?
NO, I swim fast other days of the week and modify workouts as meets approach to do more short fast stuff with rest
underwater filming - this is quite tough to be organized.
not really you just get a friend, who's a good swimmer and has an underwater camera. There's many very affordable ones
P.s. I've seen what this lady Leslie has done at the Nationals - unbelievable!
Leslie is quite remarkable and has really improved her ability. She's gone from being in the top 5 or 10 in her age group to the top of her age group in her focus events, 50 & 100 FL & BK. She's developed an excellent SDK. She keeps getting faster despite often training alone, injuries, illnesses, family obligations, & sleep deprivation.
one woman's miracle is another womans engineering.
read more about her.
Leslie's Blog
High Intensity Training - by Leslie Livingston
Leslie is a self-coached sprint specialist who emphasizes race-pace training and underwater dolphin kicking. Her workouts focus on high-intensity training for the competitive sprinter.
SFF tip about Leslie Tip 335 Build a Fortress of Speed & Strength
Hi Ande,
Tks for advice! How many times per week shall I do the sets? I am going to ask my coach to include them in my workouts. I've read that you are doing Fast Fridays, is this enough?
I wore ordinary swimming briefs. At my level, the only real competitor which I have is myself, so I will stick to the briefs.
Re: underwater filming - this is quite tough to be organized. Above water seems feasible, though there are not many volunteers at 07:00 am )).
Have a great day!
P.s. I've seen what this lady Leslie has done at the Nationals - unbelievable!
sure
How many times per week shall I do the sets?
2 to 5
ask your coach or do extra credit
are Fast Fridays enough?
NO, I swim fast other days of the week and modify workouts as meets approach to do more short fast stuff with rest
underwater filming - this is quite tough to be organized.
not really you just get a friend, who's a good swimmer and has an underwater camera. There's many very affordable ones
P.s. I've seen what this lady Leslie has done at the Nationals - unbelievable!
Leslie is quite remarkable and has really improved her ability. She's gone from being in the top 5 or 10 in her age group to the top of her age group in her focus events, 50 & 100 FL & BK. She's developed an excellent SDK. She keeps getting faster despite often training alone, injuries, illnesses, family obligations, & sleep deprivation.
one woman's miracle is another womans engineering.
read more about her.
Leslie's Blog
High Intensity Training - by Leslie Livingston
Leslie is a self-coached sprint specialist who emphasizes race-pace training and underwater dolphin kicking. Her workouts focus on high-intensity training for the competitive sprinter.
SFF tip about Leslie Tip 335 Build a Fortress of Speed & Strength
