My friend and I are looking to do a workout to kick our butts. We're both sprinters (back & free) and used to swim in college in the late 90's. We need the workout to be sprint-oriented to build up a ton of lactic acid. I don't want to do anything longer than 75 yards during the main set. Who has some main sets they'd like to share? Our workouts usually total 3000-4000 yds, but may be less in order to get a good sprint workout in. Thanks, Scott.
Scott:
Low yardage, but try this... best swum with 4 people...
w/u: meet warmup, ~1500 yards
do a quick warmup set, like:
6x { 50 kick/drill
50 build to 80%
} (or something else)
main set:
6x 100 on 10:00 sprint
# 1,2 break for 10 sec at the 50 - do fly/bk/brst
# 3,4 break for 15 sec at the 50 (free)
# 5,6 break for 15 sec at the 50, 10 sec at the 75 (free)
-- go two at a time so you can challenge each other; then have the second group go 3-4 minutes into each interval, and loosen up the rest of the time. goal is to put together each 100 to be at or better than your shaved/tapered best times.
be prepared for that last 100 to feel like: :dedhorse:
I have previously posted my sprint workout to build speed. It sounds like you want a lactic acid tolerance workout. I hate those,but they are important. My"favorite" is simply 2 sets of 5X50 on the min. with 2 min between sets. It sounds simple,but the key is these are ALL OUT SPRINTS. You want to recover enough that you can sprint but continue to raise your lactic acid until it hurts and you can no longer sprint. If your pain tolerance is better than mine you could add another 5, but if these are really all out it will get to you.
Scott:
Bob Brown in Atlanta. Hope all is going well. Hope to see you at a meet soon. There is a great meet scheduled for late April in Atlanta (Gary Eaton Memorial , Marist HS) It should be first class and well attended. Details will be on the Dixie Zone web site soon.
A couple of weeks ago this workout worked for us.
800 choice
Main Set All-Out
4 x
25 @ :45
50 @ 1:30
75 @ 2:15
1 x
1 x 50 @ :40 form dive
2 x 25 @ :25
4 x 25 drill @ :30
1 x 75
Scott, those workouts suggested by Bob, Allen and Muppet are great. And you might like to have a look at 'coaching' part of this forum. There is a thread I started 'how to increase my stroke rate'. I am a turtle who wants to be a bit faster and I really enjoy the set that coach Sean suggested. If you do the set, please share your opinions over there.
:applaud:
From Simon Percy c/o Sun Devil Masters:
10 minute warm up (mix of drills, kicking, etc.)
12 x 12s "Cycle 3" on :40
(cycle 3 = #1 DPS, #2 Spin, #3 Fast)
4x the following:
25 fast @ :45
50 easy @ 1:00
50 fast @ 1:20
50 easy @ 1:00
75 fast @ 1:45
50 easy @ 1:00
(ideally all fast swims are from the blocks)
warm down
This is a good workout. All rest periods during and between sets should be as needed for your particular level of fitness.
Warm-up:
2 x 300 (free/any stroke)
Preset:
2x200 (K/S/D/S by 50, last 50 backstroke , with fins); Then
4 x 100 (25 pace, 25 fast, 25, recovery, 25 fast with pullbouy & paddles)
Main Set:
4x: 1 x 100 fast, rest as needed, then 1 x 75 recovery, rest 10, then 50 fast, rest 15, then 75 recovery. (can alter to 100 fast, 75 recovery, 75 fast, 50 recovery)
Post Set:
8 x 25 sprint (freestyle or any stroke)
Cool down:
2 x 100 (any stroke)
Total: 3000 meters
I have previously posted my sprint workout to build speed. It sounds like you want a lactic acid tolerance workout. I hate those,but they are important. My"favorite" is simply 2 sets of 5X50 on the min. with 2 min between sets. It sounds simple,but the key is these are ALL OUT SPRINTS. You want to recover enough that you can sprint but continue to raise your lactic acid until it hurts and you can no longer sprint. If your pain tolerance is better than mine you could add another 5, but if these are really all out it will get to you.
That sounds like a hell of a set. My team does a lot of lactate sets similar to it. 6x100s or 10x50s. Beats the crap out of your body though.
