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Help My Speed is Horrible!

ande
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?
  • Former Member
    Former Member
    This is what I did. It is not exactly Ande's workout. Here it goes. Bye the way thanks, for getting me started with these instructions. I warmed up with various 200 sets of swim, kick, side kick, and some 25's and 50 of various strokes. Nothing strenuous. I tested my 25 yd and my 50 yd. Wearing, I dunno, regular TYR bathing suit with wide straps, I pushed off the wall and timed myself with a clock. 25yd - 18 secs 50yd - 36 secs This is no news to me. This is about where I have been since I started started training 3 times a week January 2009 working up to 2700yds. I guess what I am asking is where do you want people to track their results? I plan on doing the training you suggest. Next I did;12 X 25's on 45 sec intervals with every finish on 18 secs. Checked my heart rate for the first time. I am pretty sure it was 23 beats per 10 secs = 138 beats/min. Is 45 sec interval too much rest? I am 52 years old and in good shape.
  • Good job, keep working on it You want speed, speed endurance, and endurance. get someone to time you once a week I also suggest increase your workout: + distance, (go from 2.7k to 3 - 4k) + intensity, (how hard you work, intervals, speed) & + frequency (go from 3x per week to 4, 5, or 6) Make a decision that now is the time for you to start swimming faster. Start acting as if you already are a faster swimmer. You don't have to report every workout, just when you test. Hope this helps you swim faster faster, Ande This is what I did. It is not exactly Ande's workout. Here it goes. Bye the way thanks, for getting me started with these instructions. I warmed up with various 200 sets of swim, kick, side kick, and some 25's and 50 of various strokes. Nothing strenuous. I tested my 25 yd and my 50 yd. Wearing, I dunno, regular TYR bathing suit with wide straps, I pushed off the wall and timed myself with a clock. 25yd - 18 secs 50yd - 36 secs This is no news to me. This is about where I have been since I started started training 3 times a week January 2009 working up to 2700yds. I guess what I am asking is where do you want people to track their results? I plan on doing the training you suggest. Next I did;12 X 25's on 45 sec intervals with every finish on 18 secs. Checked my heart rate for the first time. I am pretty sure it was 23 beats per 10 secs = 138 beats/min. Is 45 sec interval too much rest? I am 52 years old and in good shape.
  • Former Member
    Former Member
    Good job, keep working on it You want speed, speed endurance, and endurance. get someone to time you once a week I also suggest increase your workout: + distance, (go from 2.7k to 3 - 4k) + intensity, (how hard you work, intervals, speed) & + frequency (go from 3x per week to 4, 5, or 6) Make a decision that now is the time for you to start swimming faster. Start acting as if you already are a faster swimmer. You don't have to report every workout, just when you test. Hope this helps you swim faster faster, Ande Ande, This past week I increased frequency and maybe a little of yardage, definitely intensity and I dropped the 25yards from 18 to 15.83! This is a great jump. If I work on stroke correction I hope this spills over into my 50. I am going to be on a chartered boat for a week so I won't get to swim in a pool but will continue to work on my stroke in open water off the coast of Carolina. And when I get back stick to the schedule.Thanks for your continued input! PS Is there a place I am supposed to post my results? 50 yds- 25yds 6/19 36.50 6/19 16.50 6/5 36.32 6/5 15.83 6/1 36.00 6/1 18.00
  • flippergirl, Congratulations, your improvement on your 25 is huge, it's not so horrible, way to go! YOur improving speed will spill over into every distance you swim. I suggest you do BANDS during your week out of the water ande Ande, This past week I increased frequency and maybe a little of yardage, definitely intensity and I dropped the 25yards from 18 to 15.83! This is a great jump. If I work on stroke correction I hope this spills over into my 50. I am going to be on a chartered boat for a week so I won't get to swim in a pool but will continue to work on my stroke in open water off the coast of Carolina. And when I get back stick to the schedule.Thanks for your continued input! PS Is there a place I am supposed to post my results? 50 yds- 25yds 6/5 36.32 6/5 15.83 6/1 36.00 6/1 18.00
  • do the motion of taking a swim stroke with your bands just the part from where your hand enters the water to where it leaves the water don't do an over arm recovery like you do when you're swimming, just bring your amrs back the same way they came you might have to double up bands to create more resistance should be lots of places on the boat to anchor your bands I prefer over head ande LINKS to Speed Training Programs: Try them out, report your results. Help My flutter Kick is Horrible U.S. Masters Swimming Discussion Forums - View Single Post - Help My Flutter Kick is Horrible! Help my SDK is Horrible Help! My SDK is Horrible! - U.S. Masters Swimming Discussion Forums Help my Speed is Horrible Help My Speed is Horrible! - U.S. Masters Swimming Discussion Forums Thanks, okay...I have a physical therapy band...I will do my excercises they taught me and check out about band use on the internet.
  • Former Member
    Former Member
    Thanks, okay...I have a physical therapy band...I will do my excercises they taught me and check out about band use on the internet. Ahaha, tip 246 Bands! Got it.
  • flippergirl, keep training and testing how are you timing these sprints? What sort of start are you doing? What suit did you wear? 50 yds - 25yds 6/19 36.50 6/19 16.50 6/5 36.32 6/5 15.83 6/1 36.00 6/1 18.00 Posting my times
  • Former Member
    Former Member
    flippergirl, keep training and testing how are you timing these sprints? What sort of start are you doing? What suit did you wear? 50 yds - 25yds 6/19 36.50 6/19 16.50 6/5 36.32 6/5 15.83 6/1 36.00 6/1 18.00 Last friday I had to use the clock because I couldn't find someone to time me. I wore a speedo tank with a pushoff start.
  • Former Member
    Former Member
    Ande, This past week I increased frequency and maybe a little of yardage, definitely intensity and I dropped the 25yards from 18 to 15.83! This is a great jump. If I work on stroke correction I hope this spills over into my 50. I am going to be on a chartered boat for a week so I won't get to swim in a pool but will continue to work on my stroke in open water off the coast of Carolina. And when I get back stick to the schedule.Thanks for your continued input! PS Is there a place I am supposed to post my results? Posting my times: 50 yds- 25yds 6/19 36.50 6/19 16.50 6/5 36.32 6/5 15.83 6/1 36.00 6/1 18.00Posting my times