so this year, my club (speed lifesaving club) is on a bit of a down turn IMO...last year we had a proper coach who wrote sets and knew what she was doing. this year we have no coach and the guy whos supposed to write the sets (training officer) neither knows much about what he's doing or seems to turn up all that often...which leaves me to make it up on the spot.
i dont really know what im doing either, i just like doing kinda sprint endurance sets... lots of short, but fast work.
could you guys give us a hand if i tell you some basic time frames and stuff?
our main UK comp is RLSS speeds around the end of feb/start of march and after that we're looking at sending a small group to european champs in russia which will be in july (if it happens)
theres no event over 200m long, infact theres 2 200m events, 3 100m events and the rest is 50's and 25's in relays. so really we're looking at power events.
a few of the events require a lot of underwater work and fin work (proper composit race fins made by leader and sebak special fins) so again thats power and a bit of lung capacity.
i can outline all the events in detail if necessary
Former Member
i dont really know what im doing either, i just like doing kinda sprint endurance sets... lots of short, but fast work.
Try this for 4-6 weeks...
2-week sprint endurance program...
M - 800 mixed warm-up
4x50 build
8x25 1 easy/1 fast
3x400 count strokes, bring as low
as possible
Total - 2400m
T - 600 mixed warm-up
4x50 paddles only on :45
6x100 pull bouy, 25 fly/75 free
4x50 paddles only on :45
4x50 kick, best average on 2min
4x25 from dive FAST on 2:30
4x50 kick, best average on 2min
400 DPS
Total - 2500m
W - 800 mixed warm-up
6x50, free middle pool TURNS,
descend 1-6 on 2min
4x50, back middle pool TURNS,
descend 1-4 on 2min
2x50, fly middle pool Turns,
strong 1:30
3x50 from Dive, on 3min free/back/fly
Total - 1550m
T - 8 x 100 count strokes, descend counting
(even if it means kicking more on side)
8x15m fast, walk backs
8 x 100kick easy/50strong swim (Last one
Fast)3min
400 easy, DPS
Total - 2120m
F - 400 swim 400 kick 400 pull
4x50 kick descend to fast 1:30
10 x 200 descend 1-5, 6-10
5 back/5free, on 3:30
8x100 count strokes, descend count
on 2:00
Total - 4200m
S - 1200 mixed warm-up
25 easy 50 FAST 25 easy
20 x 25 2 easy 2 strong/best average
0n 10 sec rest
4x100 DPS, descend stroke count on 2:00
4x50 Strong kick best average on 1:30
4x25 dive fast, on 2:30
8x100 DPS, descend stroke count on 2:00
Totsl - 3300m
S - Day of rest, (This is wise)
M - 1000 mixed warm-up
6x25 dive 3, and 6 fast
16x75m work turns, on 1:30
4x400 1 pull bouy on ankles
1 pull bouy only, 1 swim
1 paddles only
Total - 3950m
T - 600 mixed warm-up
20x50 descend 1-20 to Fast
4 on 50,45,40,45,1:20
200 easy
12x25 12.5 fast from sculling start
400 descend stroke count
Total - 2500m
W - 1200 mixed warm up
6 x 300 pdls only on 4:30
200 easy
5x200 kick descend 1-5, on 5min
400 descend stroke count
Total - 4600m
T - 800 mixed warm up
4x150 50fly/back/free on 2:30
400 pdls only
50 easy
4 x 100 best average from dive
on 4:00 minutes
4x50 kick with fins fast on 1:20
best average
200 easy
4x25 with fins fast, Best average on
1:30
2x300 Descend stroke count
Total - 3350m
F - 800 mixed warm up
3X(6x100)+100 easy on 1:30 descend
each set so first 6 easy, 2nd six medium build
3rd six best average.
4x50 kick with fins, on 1:30 best average
Total - 3100m
S - 400 mixed warm up
8x25 with fins on 2:30 best average, try and
hold 10.99 or better...
400 descend stroke count
4x50 with fins on 3:00 best average, try and
hold 24.99 or better
400 descend stroke count
2x100 on 4:00, (no fins) best average, try and
hold 57.99 or better
100 easy
Total - 1900m
So that's it!! Repeat cycle, record all times,
and measure the improvement.
...
a few of the events require a lot of underwater work and fin work (proper composit race fins made by leader and sebak special fins) so again thats power and a bit of lung capacity.
...
Alex -
Can you describe these underwater and fin events? I don't think we Americans have events like these usually.
I think the workouts cited above are well described for the sprint/power you are looking for in regular strokes.
Best Regards
