Personally I hate fist swimming. But I have never tried it while sprinting, that could be interesting... Not a big fan of zoomers either unless I am working on power kicking.
We just put sprinting into our practices, and we think it is improving our feel of the water - and our times suggest something is getting better.
1) 6-10 35s on 2-3 mins rest
- 25 with a full speed turn to the flags. the other 15 yards focuses on stroke (but easy) - makes a full 50.
2) 6-10 100s 3-4 mins rest.
- first 50 steady, comfortable strong stroke but not so much to tire yourself out. 3rd 25 all out sprint, final 25 nice and easy.
With either of these two sets you should be allowing enough recovery to get your breathing under control. Your muscles will feel tired, but that is okay to us.
After these sets we make sure to do some stroke/and kick work, focusing on long, full strokes - 500 to 1000. The points are stroke work and to reduce/remove any lactic acid.
Our goal is to hit top speed, but also to train recovery. It is amazing how quickly the body reacts to this type of training. I swear I feel a difference within a week or two - And I swam to PB's this weekend - I am guessing this training helped.
Best,
~CB
Personally I hate fist swimming. But I have never tried it while sprinting, that could be interesting... Not a big fan of zoomers either unless I am working on power kicking.
We just put sprinting into our practices, and we think it is improving our feel of the water - and our times suggest something is getting better.
1) 6-10 35s on 2-3 mins rest
- 25 with a full speed turn to the flags. the other 15 yards focuses on stroke (but easy) - makes a full 50.
2) 6-10 100s 3-4 mins rest.
- first 50 steady, comfortable strong stroke but not so much to tire yourself out. 3rd 25 all out sprint, final 25 nice and easy.
With either of these two sets you should be allowing enough recovery to get your breathing under control. Your muscles will feel tired, but that is okay to us.
After these sets we make sure to do some stroke/and kick work, focusing on long, full strokes - 500 to 1000. The points are stroke work and to reduce/remove any lactic acid.
Our goal is to hit top speed, but also to train recovery. It is amazing how quickly the body reacts to this type of training. I swear I feel a difference within a week or two - And I swam to PB's this weekend - I am guessing this training helped.
Best,
~CB
