I have been swimming 3-6 times a week now for about two months. Within the past month I transitioned from 25-3500 meters in a practice to attempting some of this high intensity only training I keep hearing people experiment with. Maybe it isnt so "experimental" and I am just that naive.
I am swimming 3 - 5 times a week and lifting weights twice a week. I am doing mostly the weight program that Jason Lezak recommended, with some modifications. Mainly only lifiting twice a week not three(Tuesday/Thursday). My pool time has been split. MWF I am doing all high intensity sprinting with about 300 warmup and 1-200 cool down. Usually swim about 1000 after I do weights to help with muscle recovery.
I do not have a benefit of a coach blowing a whistle at me or setting up my intervals. I have been trying to "cram" as much sprint yardage into my high intensity training as possible. I have been surprised at how quickly the my body is adapting to this type of training. The first week I could not do but 4 x 25 all out sprint, without the vomit feeling. Monday of this week I was able to 8x25s, 4x37.5s and 2x50s. With 3 minutes rest in between each. I was holding around 12secs on the 25s and 28secs on the 50s, I didnt get the time for the 37.5s. These are all from a push by the way no diving blocks at the pool I practice at.
All of that just to ask if anyone has any recommendations or insight on a way forward. Or am I headed the wrong way. I wont actually get to swim in a meet until Nov.8th. I just found a pool in the area that will let me use their diving blocks!!!
Please let me know if there is any adivce. Thanks in advance.
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Former Member
Here is some feedback and also some questions -
Are you focusing on the 50 or also on the 100 ?
I think 300 warm-up is not enough - most people need at least 15 minutes - whatever that means in terms of distance.
Sprinting like this 3x per week is actually quite a bit - I can only manage it 2x per week with the lifting. But great if you can handle it.
Even for sprinters - there still needs to be some sort of periodization. When is the main meet you are shooting for ? How many weeks out are you and then build some sort of plan from there. Another question is - what other tools can you use - and want your body to learn how to use >> paddles, fins, resistance training.
Here is a rough example of a season 12 weeks just focusing on the sprint workouts:
3 weeks of technique and getting used to resistance work - you can sprint maybe at 90-95% level and still focus on technique - or use the fins to help you. Learn how to use a parachute / big trunks / or a T-shirt and do 8-12x25 sets with rest. Start out easy - see if your arms and shoulders show any problems.
3 weeks or building strength - Use the sets you are already doing - add in 10 seconds of fast sculling before some of the sprints / or 25 all out kick + a 25 sprint. Build the resistance training further - getting closer to max efforts. You can also add some sprints with paddles. Mix that up with just regular sprints.
3 weeks - just power work - use the resistance training - maybe do 6-8 sprints with a parachute and then 2-3 without and then 2-3 with zoomers and then 2-3 with zoomers and paddles. Again always have a regular sprint day as well.
3 weeks of fine tuning and above race pace sprints + Taper -- use a band to assist you. Running starts are great or zoomers.
Here is some feedback and also some questions -
Are you focusing on the 50 or also on the 100 ?
I think 300 warm-up is not enough - most people need at least 15 minutes - whatever that means in terms of distance.
Sprinting like this 3x per week is actually quite a bit - I can only manage it 2x per week with the lifting. But great if you can handle it.
Even for sprinters - there still needs to be some sort of periodization. When is the main meet you are shooting for ? How many weeks out are you and then build some sort of plan from there. Another question is - what other tools can you use - and want your body to learn how to use >> paddles, fins, resistance training.
Here is a rough example of a season 12 weeks just focusing on the sprint workouts:
3 weeks of technique and getting used to resistance work - you can sprint maybe at 90-95% level and still focus on technique - or use the fins to help you. Learn how to use a parachute / big trunks / or a T-shirt and do 8-12x25 sets with rest. Start out easy - see if your arms and shoulders show any problems.
3 weeks or building strength - Use the sets you are already doing - add in 10 seconds of fast sculling before some of the sprints / or 25 all out kick + a 25 sprint. Build the resistance training further - getting closer to max efforts. You can also add some sprints with paddles. Mix that up with just regular sprints.
3 weeks - just power work - use the resistance training - maybe do 6-8 sprints with a parachute and then 2-3 without and then 2-3 with zoomers and then 2-3 with zoomers and paddles. Again always have a regular sprint day as well.
3 weeks of fine tuning and above race pace sprints + Taper -- use a band to assist you. Running starts are great or zoomers.
