I'm a Speed Freak through and through. :D
Uh, no, not that kind of Speed.
I'm talking about 25 and 50 meter freestyle type of speed. There is nothing I want more than a low, low 20 second 50 SCM.
Any good workouts?
Just the idea of swimmng anything beyond 100m makes me ill. All of you long distance swimmers are truely nuts. You should seek medical help.
I've only trained/ swimmed competatively for 2 months and I know my lungs are way out of shape. Maybe that's why I like the shorter distances. Currently my best 25m time is 11.3 sec and my best 50 SCM is 26 sec.
Danke
Dean and Everyone,
I looked at the workouts you shared it's clear that the intervals might not be appropriate for everyone. Do you have a suggestion for a work/rest ratio for sprint sets?
I have found that doing series of 50s and 100s on rest intervals of 20 seconds or less gets me in shape for middle distance events but not for real sprint efforts. This year I would like to do a couple sprint workouts a week and keep my sprint fibers awake.
The rest of the week I would be doing the normal team workout that for the next 3 months would be geared for the Hour Swim. From there it progresses to the 1650, and the 500 leaving little opportunity to sprint until well into the competitive season.
The best one I've found so far was one I did at Stanford last Saturday - LC.
After the warmup, technique sets, and kicking, we did:
2 x 3 x 50 - 15m sprint/35m recovery, 25m sprint/25m rec., 35m sprint,15m recov. x 2 RI=20 sec.
3 x 2 x 50 + 2 x 100 - sprint the 50s and the 1st 100, 2nd 100 recovery RI=40 sec.
After the main set there was a pull set and warmdown.
If anyone has experience with successful sprint training workouts, I'd appreciate your sharing them as well as advice on how often you do them and an optimal work/rest ratio. Thanks!
Nancy
Dean and Everyone,
I looked at the workouts you shared it's clear that the intervals might not be appropriate for everyone. Do you have a suggestion for a work/rest ratio for sprint sets?
I have found that doing series of 50s and 100s on rest intervals of 20 seconds or less gets me in shape for middle distance events but not for real sprint efforts. This year I would like to do a couple sprint workouts a week and keep my sprint fibers awake.
The rest of the week I would be doing the normal team workout that for the next 3 months would be geared for the Hour Swim. From there it progresses to the 1650, and the 500 leaving little opportunity to sprint until well into the competitive season.
The best one I've found so far was one I did at Stanford last Saturday - LC.
After the warmup, technique sets, and kicking, we did:
2 x 3 x 50 - 15m sprint/35m recovery, 25m sprint/25m rec., 35m sprint,15m recov. x 2 RI=20 sec.
3 x 2 x 50 + 2 x 100 - sprint the 50s and the 1st 100, 2nd 100 recovery RI=40 sec.
After the main set there was a pull set and warmdown.
If anyone has experience with successful sprint training workouts, I'd appreciate your sharing them as well as advice on how often you do them and an optimal work/rest ratio. Thanks!
Nancy
