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:
NOTE: ... I don't swim fast.
53 seconds for a 100, I say you do swim fast, just my opinion.
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.
I do all of this, except for deadlifts and too heavy of squats, but I'm very strong for my scrawny 160 lb frame too. I cant get under 14 seconds for 25M (push). Been trying for well over a year. My 3 year career of swimming, thus far, has resulted in a peak in speed achieved at about the 1.5 year point. Since then it seems no matter mow much or little I train, or how pretty I make my form, low 14 s it all I can bust for a 25M push.
NOTE: This is all theory. I am not a coach, I have a very short training history and I don't swim fast.
You are focusing on 2 short events at a large meet so you will have plenty of rest and this really simplifies things (kinda).
The 4 part training progression you cited really is a progression. Step one is needed to be successful at step two, etc, etc. This model is designed for swimmers who are going to compete in several events a day, which isn't you, so feel free to throw this out the window. You don't have to be able to warm up, race, cool down, warm up, race, cool down, repeat 3 more times every day.
There are two training focuses, optimal warm up for racing a 50 and racing a 50. What are conditions going to be like in the warm up pool at Champs? Make sure your warm up will work in these conditions, but experiment with it. 500 ez, 1500 ez, 400ez+4x100 strong+4x25 sprint, nothing, 400ez+4x10M sprint kick? How do you know what a good warm up is? Do the warm up then time trial, keep copious notes on how you felt before the warm up, after the warm up, during the race and of course the time. You should see a pattern pointing you toward what works and once you have found it, stop tinkering and stick with it for the rest of the season.
Season progression? Sprint-taper. You need a normal season progression with your focus, there are a few here doing non-traditional training and are successful with it. Sprint train about 2/3rd of your workouts with the remainder being easy, kick and technique.
If you never did a flip turn outside of warm up and cool down, it should be fine, but you need to devote about a quarter of your time to starts and you want to do lots of awesome, forceful, perfect starts each time. Reaction time, launch, entry, kick out, break out... that should be 30-40% of the race by distance.
You should see your times steadily improve on like sets. If they steadily get worse, you need to spend more time on technique and recovery and less time sprinting. Unless you can't handle the monotony, I would come up with 5 or 6 basic workouts that you plan to do for 12 weeks, then taper those exact workouts down to just the meet warm up during a 3 week taper. By repeating the same sets, you will be able to tell from your times alone if you are breaking down and need to insert a recovery day. Unlike most training programs, you will do a lot of starts pre-taper and then taper back the number of starts to match the number of pre-race starts you want to do at the meet.
Lot of Spice in those sets. I have always been a distance and mid distance guy but our sprinters did a lot of the same workouts as me until late in the season. IMO you need to simplify a bit and not be scared about throwing some longer stuff in like some 200s and broken 200s in. If your new and still going 31 then your stroke alone will get more efficient and drop your times with more swimming. Yards can be your friend.
warmup
2 main sets
1 kick set
cooldown
You might also want to google some stroke drills and see what you can do to make your stroke better. Also breathe control is going to help you out, see about doing some breathe 3,4,5 50s and 100s.
The 50 is all about the start and turn (SC) so anything you can do there can drop your time a lot. Are you using a dolphin kick?
EDIT: one of my favorite was always the 50 under/over with the over being a sprint. Works your Under water kick, streamline and breathe control all rolled into one.
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.
Also breathe control is going to help you out, see about doing some breathe 3,4,5 50s and 100s.
I do not like general breath control sets. A breath control set that will actually help you during your race is doing the same breathing pattern during your long rest sprints that you plan to do during the race.
you need to devote about a quarter of your time to starts and you want to do lots of awesome, forceful, perfect starts each time. Reaction time, launch, entry, kick out, break out... that should be 30-40% of the race by distance.
This is great advice for 50 sprints. Too many people dismiss their start and start sequence as "good enough" whereas they may be leaving valuable tenths of a second or more on the start. Any time drop gained on the start or underwater is free time found. The same can be said for the turn in a short course race but it sounds like that doesn't apply here.
Breathing for a 50... as little as possible :)
Ok, that is not what I used to do when I was at school. Most trainings were volume trainings >=5km each but I didn't get any dramatic change in my results. Once my results were on the same place for more then 1 year and that was really annoying. So if something doesn't work there's sense in trying smth new.
Thanks for all advices.
