Coaches and Sprinting

I had our team do this set last night. The concept of doing a 100 on 4:00 was totally alien to them. Then when they did their first 50, they saw how hard it was, even with the extra rest. Everyone, all abilities, did what I called this "speedwork" set per someone on this thread's suggestion. And all lanes did the sprints at the same time, so it felt like a team effort. They were totally into it, and it was a change from what we usually do. They were really tired after doing the set but didn't hate it. I think all the swimmers on the team I coach like to see their progression and have benchmarks, so I think doing this sort of set every now and again is a good idea. Again, thanks for the feedback on sprinting intervals/sets. This kind of set really is best when the whole group does it. The fight to not slow down too much is just that much stronger when the group does it together. These kinds of sets kill me. I recover very slowly and am completely trashed at the end.

So now that it is championship time... are some of your coaches dishing out some nice race prep sets and practices? Fast swimming off the blocks - relays - 2 turn 25s - broken swims and all those cool race prep pieces of your swims? This can be tough for coaches who work with teams only sending a few swimmers to the big meet. I like to have everyone participate in race prep practice sets regardess of their meet participation. That way everyone sharpens up and gets a little faster. Never fails either, that some swimmer (or several) contact me about swimming with the team for the first time ever. "Taper and Race Prep practices can be so much fun going into the big meet - hope you're all getting some! Is this what you would suggest a month out? I'm sort of a sprint/middle distance freestyler w/ a distance-oriented coach. I was a little concerned today when he told me his thoughts on how I should taper. I've got Zones 2 weeks prior to Clovis. He suggested resting 5-6 days prior to Zones, work hard the week after, then do another 5-6 day taper for Nats. This sounds like more of a distance swimmer's taper to me, and from what I remember, 5-6 days is when you start to feel like crap during a taper. On the good side, he made it sound like I could borrow a tech suit, which I don't own. But I have to say I'm a little concerned about a new suit and different taper. I'd rather work through Zones and concentrate on Clovis. Any thoughts, or am I stealing this thread?

Is this what you would suggest a month out? I'm sort of a sprint/middle distance freestyler w/ a distance-oriented coach. I was a little concerned today when he told me his thoughts on how I should taper. I've got Zones 2 weeks prior to Clovis. He suggested resting 5-6 days prior to Zones, work hard the week after, then do another 5-6 day taper for Nats. This sounds like more of a distance swimmer's taper to me, and from what I remember, 5-6 days is when you start to feel like crap during a taper. On the good side, he made it sound like I could borrow a tech suit, which I don't own. But I have to say I'm a little concerned about a new suit and different taper. I'd rather work through Zones and concentrate on Clovis. Any thoughts, or am I stealing this thread? You might want to ask your coach to explain the logic behind the plan he/she suggests. The plan is somewhat different than just swimming hard up to five or six days before Nationals and then resting for the first time.

You might want to ask your coach to explain the logic behind the plan he/she suggests. The plan is somewhat different than just swimming hard up to five or six days before Nationals and then resting for the first time. You're probably right- I'll talk to him about it. I'm sure the time prior to the 5-6 days will not be a mid-season type regimen, but the "work hard the week after Zones" made me nervous. Then again, I haven't tapered in decades and the plan may have changed a bit.

Is this what you would suggest a month out? I'm sort of a sprint/middle distance freestyler w/ a distance-oriented coach. I was a little concerned today when he told me his thoughts on how I should taper. I've got Zones 2 weeks prior to Clovis. He suggested resting 5-6 days prior to Zones, work hard the week after, then do another 5-6 day taper for Nats. This sounds like more of a distance swimmer's taper to me, and from what I remember, 5-6 days is when you start to feel like crap during a taper. On the good side, he made it sound like I could borrow a tech suit, which I don't own. But I have to say I'm a little concerned about a new suit and different taper. I'd rather work through Zones and concentrate on Clovis. Any thoughts, or am I stealing this thread? I wouldn't worry too much about Zones, if I were you. Book a massage after to help speed recovery to prep for Nats. I would try the tech suit. Maybe give it a whirl in practice if you want to see how it feels. The proposed plan may work for college kids, not such a good plan for masters perhaps. Even a sprinter extending up to 200s shouldn't be "working hard" less than a week before Nats. 5-6 days is more of a mini taper or distance taper. I followed Chris Stevenson's taper plan for Auburn and it worked very well (see "Drop Dead Taper" thread). You need a plan to taper and drop weights too. Maybe the following: 3 weeks out: drop cross training, drop or taper weights depending on how much you're doing (I think Wally and Chris S. drop weights 3-4 weeks out, but they heavy lift 3x a week) 2 weeks out: drop weights, drop yardage slightly, drop intensity -- no hard aerobic work, fewer sprints 1 week out: drop yardage and intensity, only do a few fast 50s and 25s with a couple meet warm ups at the end of the week. I frequently hear swimmers I respect say that we need more rest than we think. You've worked really hard this year. I'd give a real taper a shot.

I wouldn't worry too much about Zones, if I were you. Book a massage after to help speed recovery to prep for Nats. I would try the tech suit. Maybe give it a whirl in practice if you want to see how it feels. The proposed plan may work for college kids, not such a good plan for masters perhaps. Even a sprinter extending up to 200s shouldn't be "working hard" less than a week before Nats. 5-6 days is more of a mini taper or distance taper. I followed Chris Stevenson's taper plan for Auburn and it worked very well (see "Drop Dead Taper" thread). You need a plan to taper and drop weights too. Maybe the following: 3 weeks out: drop cross training, drop or taper weights depending on how much you're doing (I think Wally and Chris S. drop weights 3-4 weeks out, but they heavy lift 3x a week) 2 weeks out: drop weights, drop yardage slightly, drop intensity -- no hard aerobic work, fewer sprints 1 week out: drop yardage and intensity, only do a few fast 50s and 25s with a couple meet warm ups at the end of the week. I frequently hear swimmers I respect say that we need more rest than we think. You've worked really hard this year. I'd give a real taper a shot. Thanks- I agree about Zones. We're also on the same page with the taper concept- the schedule you outline above is what I was anticipating I'd do. I'm still lifting 3x/wk but am into the "Taper" phase of Lezak's weight routine. My last lifting day will be 2wks before Nats, and I think it's 1 round of 10 reps; light and for speed. I don't think my skinny a$$ needs as much rest from weights as Wally or Chris. So I'll be able to rest from weights since I do that on my own. Also still doing the AFAP stuff 2x/wk outside of practice- I was thinking I'd do that up until Zones and then start to cut down 2 weeks before Nats. Will definitely take the advice on massage and tech suit if it is an option.

When I have my own lane, I just tell my coach I'm working on sprinting. So if he gives us 10x200 I'll do 50 sprint 50 easy on the same interval, then get some extra rest while they finish up each 200.

So now that it is championship time... are some of your coaches dishing out some nice race prep sets and practices? Fast swimming off the blocks - relays - 2 turn 25s - broken swims and all those cool race prep pieces of your swims? This can be tough for coaches who work with teams only sending a few swimmers to the big meet. I like to have everyone participate in race prep practice sets regardess of their meet participation. That way everyone sharpens up and gets a little faster. Never fails either, that some swimmer (or several) contact me about swimming with the team for the first time ever. "Taper and Race Prep practices can be so much fun going into the big meet - hope you're all getting some!

Ian, You Canadians have become the envy of the world, or at least my world. I feel horrible for asking you this, but your swimming times are so good and so improved that -- forgive me, mother Leslie! -- I must ask if there have been any wardrobe changes since your times have dropped? To wit, in the lingo of you foreigners (whose ranks I hope to shortly join; uno momentito, por favor), has your swimming costume changed at all, possible vis a vis the adoption of another colony, New Zealand's, greatest contribution to the world since sheep and the Flight of the Conchords? As for joing your ranks, you are 12 years my senior, plenty of time for you to have conceived me in your first moments of manhood in yesteryear. And even if technical fatherhood is dubious, are there any laws in Canada proscribing the late life adoption of a 56 year old American nary do well and his family? I want to be like you, Ian, and this starts with becoming your Canadian son! For some reason, your colleague from BC, George Park, has thus far balked. Congratulations on amazing times!

Don't worry, Ian, I believe you, as I think weight lifting/sprint specific training accounts for some of my recent time drops. Jim still believes that there is "no scientific evidence" to support the proposition that weight lifting helps sprinting. We who lift believe this is a rationalization for him to avoid picking up anything more than a 3 pound weight. Congrats on your impressive swimming!