One topic of great interest to us all is
"What do you need to do to have a major swimming breakthrough?"
"What do you need to do to significantly improve your swimming times over one season?"
Do you have any specific, nitty gritty type suggestions.
I think it's really easy to fall into ruts, to just show up and go through the motions rather than seizing the moment while we train.
Any one have any thoughts on what we need to do to significantly improve?
forums.usms.org/showthread.php
hey shadow,
to go 46.99 in the 100
you should at least split it
22.49 24.49
to be able to get out in 22.49
you need to be able to go at least 21.49 in the 50
20.99 is better
To be able to go 20.99 in the 50
you need to be able to go 9.99 to your feet from a go
though it's better to have a 0.60 difference or less in your 25's
which would be 10.19 10.79
anyway you look at it the key to sprint swimming is speed
The key to speed is technique, strength, and correct splitting
how old are you?
1) lift weights to get stronger 2, 3 or 4 times a week
you need to gain 5, 10 or 15 pounds of muscle
2) do speed sets with lots of rest
focus on 15, 25, 50, 75, & 100 speed
swim one practice a week that is like a meet
3) improve your kick flutter and SDK
you should be able to
kick a 50 scy fr under 30
SDK a 50 under 25 or 24
4) don't do aerobic work, don't get broken down from aerobic training
5) get a full body tech suit
wear it on fast swims at least once a week in practice
www.usms.org/.../showpost.php
6) read Swim Faster faster
7) swim a few meets
8) find a coach
train with a team
the bottom line is:
Improve your 25 speed and you'll be faster
I'm looking to make my college team either this year or next (probably next). My goal times are 20.99 (50 FR SCY) and 46.99 (100 FR SCY). Right now I'm hovering right around 23.1 and I'm not sure about my 100 because I haven't had a chance to race it since February. My main question is what kind of weightlifting should I do to best compliment my swimming? I'm 5'10 and weigh only 125 lbs.
I know 2 seconds in a 50 sounds like a lot, but I can tell from my swims that I'm capable of going that fast. Any other advice on how I should train, or specific aspects of training I should pay attention to is welcome.
hey shadow,
to go 46.99 in the 100
you should at least split it
22.49 24.49
to be able to get out in 22.49
you need to be able to go at least 21.49 in the 50
20.99 is better
To be able to go 20.99 in the 50
you need to be able to go 9.99 to your feet from a go
though it's better to have a 0.60 difference or less in your 25's
which would be 10.19 10.79
anyway you look at it the key to sprint swimming is speed
The key to speed is technique, strength, and correct splitting
how old are you?
1) lift weights to get stronger 2, 3 or 4 times a week
you need to gain 5, 10 or 15 pounds of muscle
2) do speed sets with lots of rest
focus on 15, 25, 50, 75, & 100 speed
swim one practice a week that is like a meet
3) improve your kick flutter and SDK
you should be able to
kick a 50 scy fr under 30
SDK a 50 under 25 or 24
4) don't do aerobic work, don't get broken down from aerobic training
5) get a full body tech suit
wear it on fast swims at least once a week in practice
www.usms.org/.../showpost.php
6) read Swim Faster faster
7) swim a few meets
8) find a coach
train with a team
the bottom line is:
Improve your 25 speed and you'll be faster
I'm looking to make my college team either this year or next (probably next). My goal times are 20.99 (50 FR SCY) and 46.99 (100 FR SCY). Right now I'm hovering right around 23.1 and I'm not sure about my 100 because I haven't had a chance to race it since February. My main question is what kind of weightlifting should I do to best compliment my swimming? I'm 5'10 and weigh only 125 lbs.
I know 2 seconds in a 50 sounds like a lot, but I can tell from my swims that I'm capable of going that fast. Any other advice on how I should train, or specific aspects of training I should pay attention to is welcome.
