Hi,everyone,i am new to this forum...
My name is CherTeck, just learning swimming less than two years.
I started train competitively three months ago. My 50m personal best is 31s.
I have no coach and train myself in school's pool. I do dry land training three times per week ( medicine ball, stretch cord, ab .roller,crunches, sit up) but i don't go gym . I swim 6 times per week and each session last about 1.5 hour. I think i was born as sprinter as i don't like long distance swimming. Currently, i train freestyle only but i will swim IM during warm up.
I always find the best workout for me but still cannot find the best one.
But i think the folllowing mainset are good
1) 4 x100m, 4 x 75m, 4 x 50m, 4 x25m ( build to 80 % on last lap for 25m pool)
2) 25m 50 75 100 150 200 rec 200 150 100 75 50 25 m ( start from 25m then slowly increase the distance, on the way back, increase the speed)
3) 8 x 75m on 1: 15 , 20 x 50 m ( des 1-4 )
4) Sprinting set:4 x ( 20 fast 30 slow, 30 fast 20 slow, 50m recovery, 50 m all out)
5) Speed kick: 2 x ( 1 x 100,2 x 50, 4 x25) fast kick
But i always use up my energy after speed kick and cannot move on to next main set.For sprinting set, i also die in last round. For normal 50m interval swimming, i tend to swim fast and then must rest 1-2 mins . I am eager to bring my time down...i want to know what's wrong in my stroke.Why can't i swim faster despite i try very hard.
Opps, i got a pair of red zoomer and a parachute. I also use them in my swimming training.I am 21 years old and hope that my 50m freestyle will hit 27s by February next year.
Here are some confusion when i do the sprinting:
1) Should we pull all the way back to hips in sprinting ?
2) Should we catch the water like Popov?YouTube - Popov vs Klim 50m Perth 1998
or just pull back without high elbow?
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.
4) I saw Cesar Cielo slapping his arms quickly during sprinting but Popov still maintain very nice stroke. Which is better?
I would like to ask how to race 50m freestyle. Will you go all out hard during first 25m? How about the breathing frequency? i would like to try breathing at 20m and 35m in long course or 20,30,40 .Is it ok?:coffee:
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:
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:
