50m freestyle training and techniques

hi CherTeck your 50 fr is 31 no coach you train alone dry lands 3x per week ( medicine ball, stretch cord, ab .roller,crunches, sit up) no gym or weights (ADD WEIGHTS!!!) swim 6x per week for 1.5 hour (you might not need that extra 30 min) think you're a born sprinter you are eager to bring your time down you want to know what's wrong in your stroke have a friend film you with an IPhone and load the HD Vid on youtube then give us a link you asked Why can't i swim faster despite i try very hard. There's 4 Ways Swimmers Improve you have red zoomers and a parachute you're 21 years old you hope to go 27 in the 50 fr 1) Should you pull all the way back to hips in sprinting ? YES 2) Should we catch the water like Popov? YES 3) i feel that the water is heavy to hug during the catch,is it the good thing because i feel my turnover will slow down by pulling back that heavy water. you want an awesome catch, its good that water feels heavy 4) I saw Cesar Cielo slapping his arms quickly during sprinting but Popov still maintain very nice stroke. Which is better? both swam very fast, Cesar is a bit faster, figure out what's best for you Both are excellent kickers how to race 50m freestyle Will you go all out hard during first 25m? go almost all out the whole way How about the breathing frequency? most world class male sprinters breath twice in a 50 Once before or in the air as they dive in and Once after they touch the wall at the end ot their race. so really 0 during the race. but if you need a breath during the race consider 1 breath: take it at the far 15 meter mark 2 breaths: 1 at the 25 & 1 with 10 meters to go When you Breathe BREATHE IN AS MUCH AIR AS YOU POSSIBLY CAN AND HOLD IT, you want your lungs to be FULL if you really want to get faster and you're ONLY FOCUSED ON THE 50 DO SHORT FAST STUFF ON PRACTICE WITH LOTS OF REST mostly fast 15's, 25's & an few fast 50s swimming freestyle and kicking flutter and SDK don't get broken down from your swimming training DO some 50's where you cruise the first 25 or 35 then sprint the last 25 or 15. GET SUPER STRONG RACE in a SPEEDY JAMMER Do: Help my Speed is Horrible & Help My Flutter Kick is Horrible! Read & apply a few ideas from Swim Faster Faster for sprinters, a good SFF Tip that combines many tips is Build a Fortress of Speed & Strength only train in the The Sprint Free Lane, The SDK Lane, & the The Taper Lane

That looks very tempting to do a lot of sprint work BUT doesn't it lead to overtraining?

Hi. Any replies to this post? I have same result for 50m free - 31sec. Though till this point I was training 3 times a week for 1 hour. I work pretty fast with my hands but it looks like I have problem with catch during such tempo. As far as I know general swimming preparation cycle includes the following basic phases: endurance phase, threshold endurance/overload endurance, sprint and tapering. Making sprint sets during endurance phase can lead to too early peak and then breakdown. My question is how sprinter should train should he keep same phases? For instance, should sprinter do some sprint sets during endurance phase? Or another situation - the swimmer has poor kick and wants to burst it. Should he wait till the threshold endurance and sprint phases to work on speed kicking or to work on it during endurance phase as well? Damn, all these books and articles are for middle and long distance swimmers, couldn't find any info about training cycles planning for sprinters. Could anyone show an example of the preparation plan for sprinter? In my case I have 3 and a half months to prepare to the next event - European Masters Championship in September so I would like to plan preparation for 2 distances 50m Free and 50m ***. I will increase trainings periodicity to 5-6 times a week and a bit later gonna add gym but I'm not sure what exactly I should do on the water for sprint.

1. Go to a weight room at least three times a week and get seriously strong on pull-ups, rows, deadlifts, squats, and presses. 2. Swim all out 25s and 50s with several minutes of rest between them. AMEN

Quote: Originally Posted by Jazz Hands forums.usms.org/.../viewpost.gif 1. Go to a weight room at least three times a week and get seriously strong on pull-ups, rows, deadlifts, squats, and presses. 2. Swim all out 25s and 50s with several minutes of rest between them. AMEN Should I train this way during entire 3 months? :confused:

Should I train this way during entire 3 months? :confused: I train much the way Jazz and Ande suggest. But I don't typically do hard sprint workouts more than 2 days in a row. You have to add recovery/technique workouts to allow your body to recover from the hard stuff. And your sprints shouldn't be all swim; do fast kicks as well. Use equipment. I usually do a 3 week taper, dropping weights first. I never do breath control sets. Those aren't really for sprinters. I do, however, do hypoxic kicking. But that is because I spend a large % of my races doing underwater SDK.

I never do breath control sets. Those aren't really for sprinters.. Cullen Jones said his breath control was a key factor in him winning the 50 free versus Schneider last week. I'll have to ask around if he or the other sprinters here do breath control.

Cullen Jones said his breath control was a key factor in him winning the 50 free versus Schneider last week. I'll have to ask around if he or the other sprinters here do breath control. I just mean it seems somewhat silly to do those 3-5-7 breathing patterns. Now, practicing sprints using the number of breaths you want to use in the race makes sense. From the video I saw, it looked like Jones came up with a lead after the start + breakout.

That looks very tempting to do a lot of sprint work BUT doesn't it lead to overtraining? As Fort said,don't do it every day.Start with once a week for 3 weeks then go to twice a week.Rich Abrahams suggested having one day a week where you go ultra slow for 30 min.to aid recovery.

These are a few things that seem to have helped me: Weightlifting, focusing on overall strength, lactic acid generation for growth hormone production, and explosive movements for force generation. I also like various jumping movements and similar exercises to help with starts and turns. Core work is good as well, crunches, leg lifts, twists, side bends, etc. Sprint work. Stuff like what was mentioned above, working on breakouts, quick turns, 15s, 25s 50s and 75s. I'll swim with drag (warmups with the legs cut off at the knees) and racing suits. I also concur with breathing how you want to breathe in the race. And the only thing I can't do year-round is work on starts because we don't have blocks where I swim. Technique refinement/drills. For me I feel this has been crucial. I've seen many beefy dudes "swim," and if you don't have good technique then you'll always get the beat down from someone who does, even if they're heavier, skinnier, taller, shorter, etc. I also use the drills and ez swims as a means of recovering, that way I keep a feel for the water but I'm not wearing myself down. Kicking. I'll kick with a board (old school), without a board, flutter and dolphin, on my front, sides and back. Recently I've had some mild shoulder problems and had about 2 months of 85% kicking coupled with 15% ez swim/recovery. I think this has improved my kick for my sprint while my shoulder was getting better. I also try to devote about 500yds to practicing streamline dolphin kicking, because I believe this gets me off the start/walls faster than flutter kicking. It's different with different folks, but if it works… Just a few things that have helped me. Good luck.:banana: