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?
Former Member
Thanks for that Ande, your faster faster tips are great for getting me thinking about what's going on when I swim, I just notice little things that I wouldn't have been thinking about otherwise!
I did this training session tonight:
U.S. Masters Swimming Discussion Forums - View Single Post - Intermediate Swimming Workouts - By Andy
and it reminded me why I stopped swimming in the first place! I did it as a completely freestyle session, and didn't do the swim from the flags thing.
I timed my first 100 at a pretty hard pace (not quite flat out, had the next 9 in mind!) and did it in 1:29.1, which I was pretty pleased with, as I was hoping to do it in about 1:33/34. I did the next few in 1:31, 33, 36 and then 38/39 for the final few. I was taking 45 secs rest between each. Is this too much? By number 4 I was ready to get out of the pool, burn my jammer and go to Burger King to start back on the 54lbs I've lost!
I did the 50's at a fairly consistent 44/45s, with a couple a bit faster and slower, with 30secs rest between each one. There wasn't a whole lot left in the tank by the time I finished the 100's.
It was really satisfying to complete this session, like I said, by the 4th 100 I really didn't think I'd be able to continue.
Now, my question for tonight, breathing. I'm breathing every stroke cycle, into the turn, and as soon as I surface after the turn. I know this isn't the way to do it, but any less frequently and I feel like my lungs will explode. Plus, even if I force myself to do it, I reckon my already poor times will really go to hell. Do I just need to man up and force myself to do it, or is there any way I should approach training to deal with this?
Thanks again for all your assistance!
you're welcome, just keep after it
I hope some folks will accept the challenge to improve their speed.
Start doing the sets, testing each week & posting their results here in
Help My Speed is Horrible!
ande
Thanks for that Ande, your faster faster tips are great for getting me thinking about what's going on when I swim, I just notice little things that I wouldn't have been thinking about otherwise!
I did this training session tonight:
U.S. Masters Swimming Discussion Forums - View Single Post - Intermediate Swimming Workouts - By Andy
and it reminded me why I stopped swimming in the first place! I did it as a completely freestyle session, and didn't do the swim from the flags thing.
I timed my first 100 at a pretty hard pace (not quite flat out, had the next 9 in mind!) and did it in 1:29.1, which I was pretty pleased with, as I was hoping to do it in about 1:33/34. I did the next few in 1:31, 33, 36 and then 38/39 for the final few. I was taking 45 secs rest between each. Is this too much? By number 4 I was ready to get out of the pool, burn my jammer and go to Burger King to start back on the 54lbs I've lost!
I did the 50's at a fairly consistent 44/45s, with a couple a bit faster and slower, with 30secs rest between each one. There wasn't a whole lot left in the tank by the time I finished the 100's.
It was really satisfying to complete this session, like I said, by the 4th 100 I really didn't think I'd be able to continue.
Now, my question for tonight, breathing. I'm breathing every stroke cycle, into the turn, and as soon as I surface after the turn. I know this isn't the way to do it, but any less frequently and I feel like my lungs will explode. Plus, even if I force myself to do it, I reckon my already poor times will really go to hell. Do I just need to man up and force myself to do it, or is there any way I should approach training to deal with this?
Thanks again for all your assistance!
For what its worth - I had a proud moment last night. My practice was 2950 SCY and the very last set was 12 x 25 fast. The very last 25 I swam in 0:18 which to my knowledge is my all time record. Needless to say I was completely useless for the next 2-3 minutes, but I was proud! :banana:
For what its worth - I had a proud moment last night. My practice was 2950 SCY and the very last set was 12 x 25 fast. The very last 25 I swam in 0:18 which to my knowledge is my all time record. Needless to say I was completely useless for the next 2-3 minutes, but I was proud! :banana:
:applaud:
Hi Ande,
I've done my first testing today:
30.Apr.2012 SCM / All times I took by myself looking at the pace watch / All starts are from push / Kicking without board / Shaved ... face:
25 free - 15"
25 flutter kick - 27" (Help, my flutter kick is horrible) ))
25 fly - 19"
25 SDK - 26"
+++
I will check my 50m times when I swim in LCM.
Tomorrow I am going to include your advise in my training routine, but something is not very clear to me. You are saying:
So, shall I do 1) or 3)? What rest intervals; what effort on 3)? I would like to improve my fly stroke technique and sprint times. Is there any sense to alternate fr/fly on above training? I am currently swimming 4 times per week, which can be increased to 5 hopefully.
Hey Sasho
congratulations on doing your first testing:
SCM
timed by looking at the pace clock
Push starts
No board on kicks:
12/04/30
25 free - 15" / 25 flutter k - 27" / 25 fly - 19" / 25 SDK - 26"
what kind of a suit did you wear?
Get a waterproof stop watch.
the best way to time your fast swims is to have someone time you
that way you can concentrate on swimming fast & your friend or volunteer can get your times
It would be really cool to have one friend time you and another friend video you.
(you don't need to video everytime, just occasionally, like once every 6 to 8 weeks)
I will check my 50m times when I swim in LCM.
OK but focus on 25's for now
get your times for 15 meters too
Today you plan to do some of my recommended sets
you asked:
So, shall I do 1) or 3)?
What rest intervals; what effort on 3)?
I would like to improve my fly stroke technique and sprint times.
Is there any sense to alternate fr/fly on above training?
I am currently swimming 4 times per week, which can be increased to 5 hopefully
Sasho I suggest you work on improving your free, fly , flutter kick & SDK
do this set:
Evens: are easy, when you finish a length rest on the wall 30 to 60 sec before starting your next FAST
Odds: are VERY FAST, AFAP, get your time then start your easy 10 sec later
6 x 25 free
6 x 25 free or back on easy / FLY on FAST
6 x 25 flutter kick
6 x 25 SDK
if you want you can rest a minute or 2 between each set of 6
you want your fast to be VERY FAST
you can also do 15 meter sprints instead of 25's
PUSH OFF HARD
Streamline skinny
Swim fast
you want to improve your fly technique
I really need to see what you're doing before I give a list of things to work on. have a friend with an Iphone or video recorder or an underwater video recorder make a video of you swimming fly fast
shoot head on and from the side and underwater from the side if possible
put a HD video on youtube and post a link here.
Also watch the very best betterflyers in the world and copy their technique.
Only swim fly fast or not at all
you can get most of your conditioning from swimming free
if you have or can get an underwater camera shoot
Hi Ande,
I've done my first testing today:
30.Apr.2012 SCM / All times I took by myself looking at the pace watch / All starts are from push / Kicking without board / Shaved ... face:
25 free - 15"
25 flutter kick - 27" (Help, my flutter kick is horrible) ))
25 fly - 19"
25 SDK - 26"
+++
I will check my 50m times when I swim in LCM.
Tomorrow I am going to include your advise in my training routine, but something is not very clear to me. You are saying:
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
...
3) work on improving your flutter kick and SDK
do 2 x (4 x 25) swim
2 x (4 x 25) flutter kick
2 x (4 x 25) SDK
So, shall I do 1) or 3)? What rest intervals; what effort on 3)? I would like to improve my fly stroke technique and sprint times. Is there any sense to alternate fr/fly on above training? I am currently swimming 4 times per week, which can be increased to 5 hopefully.
It would be really cool to have one friend time you and another friend video you.
I just use the video footage for timing. It is very accurate and requires no volunteers.
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!
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,
I had some timing last week. Here are the results:
03.05.12 I did your workout:
Evens: are easy, when you finish a length rest on the wall 30 to 60 sec before starting your next FAST
Odds: are VERY FAST, AFAP, get your time then start your easy 10 sec later
6 x 25 free
6 x 25 free or back on easy / FLY on FAST
6 x 25 flutter kick
6 x 25 SDK
LCM; Lane full of people trying to swim. All times taken by own watch chrono: Press the start button, then push from the wall. When I reach 25m mark -> press stop.
25 fr - 21.84 / 20.6 / 21.3
25 fl - 21.92 / 21.5 / 22.27
25 flutter kick - 30.7 / 29.08 / 29.15
25 SDK - 28.32 / 27.03 / 27.16
05.05.2012
On Saturday after the workout, my coach took my 50m times for all 4 strokes, LCM, from push; starting on 2:30 - 3:00:
fl - 42"
bk - too bad to post
br - 44"
fr - 38"
+++
From last two weeks I feel some definite improvement in my kicking: Flutter and SDK on face. I have always liked the *** kick, so I consider it as one of my advantages. My times for alll those kicks are quite equal. My problem remains flutter kick on the back - there I am slower by abt 50% (!!!) compared with kick on the face, though I am exercising same effort and trying to flutter my legs+feet in the same way. Any idea for improvement?
Have a great swim!
