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Help My Speed is Horrible!

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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?
  • I've been thinking about doing something like this for my breaststroke. Last week, I resolved to do 2 x 50 fast *** for time from a push 2 times per week. I already lift, do drills, work on K, etc. What I'd need to add is the 12x25 set and the testing schedule. The ultimate goal is a respectable breaststroke split in the 200/400 IMs.
  • Don't get sucked into thinking that good Breaststroke splits in IM are only a direct result of improved Breaststroke. How you swim the Fly and Back legs have a lot more to do with your *** splits. Using too much legs prior to Breaststroke will kill even the best Breaststroke swimmer. So while imporving your *** is always a good thing, don't ignore improving your Fly and Back and also train to swim the 2IM and 4IM properly. Then agian, this is coming from a self professed sprinter so take that as you will.
  • Don't get sucked into thinking that good Breaststroke splits in IM are only a direct result of improved Breaststroke. How you swim the Fly and Back legs have a lot more to do with your *** splits. Using too much legs prior to Breaststroke will kill even the best Breaststroke swimmer. So while imporving your *** is always a good thing, don't ignore improving your Fly and Back and also train to swim the 2IM and 4IM properly. Then agian, this is coming from a self professed sprinter so take that as you will. Yeah, I know what you mean. My problem, though, is that I hit the breaststroke leg with plenty of legs left but my breaststroke is just not anywhere near as developed as my fly and back so I just kinda fake my way through it. In my previous swimmer life (HS/D3 college) I swam backstroke, fly, or IM at 95% of the meets I'd ever done. Most of my training was centered around those things--mainly backstroke. I can swim fly and back with easy speed but the *** never clicked. So now that I'm back in, I'm trying to catch my breaststroke up to my fly and back.
  • maybe your test should be swim a 150 IM 50 fl 50 bk 50 br get splits but focus on the 50 *** see how much you can improve it splitting makes a huge diff in IM also experiment with splits at meets what were your IM times and splits? you can also do 50 *** swims where you swim bk into the wall watch starts when you touch the wall then flip or turn and sprint a 50 *** for time I've been thinking about doing something like this for my breaststroke. Last week, I resolved to do 2 x 50 fast *** for time from a push 2 times per week. I already lift, do drills, work on K, etc. What I'd need to add is the 12x25 set and the testing schedule. The ultimate goal is a respectable breaststroke split in the 200/400 IMs.
  • I want my sub 60sec 100free so I am in, but a few things: 1. I swim in a 33.3 yd pool. I can just pretend it is 25 yds to establish times, this should not be a problem since I am only comparing to myself. 2. Just to be clear the basic set is 12 x 25, three easy/recovery with form and 1 all out. The set will have three all out 25's. 2-3 times a week and test on a six week cycle. 3. If I wan't to improve IM, how do you suggest I approach that? Just stick with free for this set and there will be some cross benefit? I think trying the test with all different strokes will be too confusing to analyze and I should stick with free. What do you think?
  • COOL WHAT IS YOUR 100 fr TIME? do the training as described and TEST a fast 25 each WEEK BUILDING UP TO YOUR FINAL TEST AT THE END OF 6 WEEKS do one length sprints or mark off 25 meters and put a rock or a line on the bottom of the pool WHICH I.M. 100, 200, OR 400 work on your weakest stroke get stronger swim a fast IM for time once every week or 2 I want my sub 60sec 100free so I am in, but a few things: 1. I swim in a 33.3 yd pool. I can just pretend it is 25 yds to establish times, this should not be a problem since I am only comparing to myself. 2. Just to be clear the basic set is 12 x 25, three easy/recovery with form and 1 all out. The set will have three all out 25's. 2-3 times a week and test on a six week cycle. 3. If I wan't to improve IM, how do you suggest I approach that? Just stick with free for this set and there will be some cross benefit? I think trying the test with all different strokes will be too confusing to analyze and I should stick with free. What do you think?
  • 100 SCY free is 61.04 from meet in April. I want to really improve that! I'd also like to imrove 100 and 200 IM. I will get the baselines next week.
  • maybe your test should be swim a 150 IM 50 fl 50 bk 50 br get splits but focus on the 50 *** see how much you can improve it splitting makes a huge diff in IM also experiment with splits at meets what were your IM times and splits? From our state meet last SCY season, untapered + at altitude: 200 IM: Cox, Michael 30 BeeGees 2:25.00 2:15.84 29.16 33.40 40.85 32.43 400 IM: Cox, Michael 30 BeeGees 4:56.69 31.16 34.50 36.15 36.44 42.39 43.03 36.28 36.74 I realize that my free split also needs to improve. I'm going to take probably at least 1-2 training cycles (1/2 - 1 year) on improving each stroke then re-integrating. I'm starting with *** because it's the one that I should be able to PB in the easiest (PB: 1:09/2:27 100/200 br). Last year after 3 months back in the water I went (1:11/2:30). I like the idea of doing the 150 IM test every 4th week, with breaststroke 25/50 timed tests on the 1-3 weeks of each mini cycle.
  • Is anyone willing to accept this challenge? Do you want to get faster? This is simple but it will WORK WONDERS.
  • Former Member
    Former Member
    I might play with this. I actually timed a 25 today trying to go as fast as I could. The fastest I could muster was 14s... I might start this next week or maybe do another timing tomorrow... A couple caveats/questions: Being new to swimming. Is there an easy way to tell where 15 is? The flags? I swim in a SCY pool. Where I swim, not a lot of volunteers for timing, so I will probably end up using that big Kiefer pace clock at the gym.. Might mean I am off by a second or two but the method i use should allow me to be consistent. So the first time was 25yds in 14s, with swim trunks on.. Pushed off from the wall with a SDK turned into flutter kick as I recovered.