Cesar Cielo is fastest swimmer in the world -- 25 yards in 8.88 to the foot -- he was just trying to "maintain" on the second 25...
There are 3 ways to swim faster in any given race:
1) Improve your technique -- if you become more effecient in your technique, your times will drop across the board
2) Maintain a pace as close as possible to maximum speed -- You can hold your maximum speed for 6-8 seconds. There are no swim races of that length - so when training for any swimming race (50 up the mile), you are trying to maintain a pace as close to your maximum speed as possible.
3) Get Faster = improve your maximum speed
I would say on average, Masters swimmers (and age-groupers) spend their in the water workout season according to the following breakdown (rough guess):
1) Improving technique = 20-30%
2) Maintaining close to max = 65-79%
3) Improving Max Speed = 1-5%
Think about it -- if you swim 4-5 times per week, that equals about 20 hours a month. Did you spend more than a full hour in October on maximum speed ?
This Thread is all about Category 3 -- Improving your Max Speed --
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Where do you start to improve speed ?
There is a lot of stuff out there you can utilize to increase your maximum speed. On land you can do basic dryland training all the way to advanced weight training. In the water, you can add parachutes, tennis shoes, t-shirts, fins, paddles, and power racks. You can work with a tempo trainer, increase foot speed / hand speed; use cordz to pull you or to swim against. That does not even list any specific sets.
Here is a good starting point for all Speed Training - if you do nothing else:
Twice a week after a good warm-up but BEFORE any other main set ---- 6-8 all out sprints of 10-25 yards. You need at least 60-90 seconds rest - you should feel fresh prior to each sprint. Take your time -- focus on something in your stroke -- if you have a coach to time you, that is great -- if not, you should still do the work.
What if I swim with a team and they don't do this in the workout ?
Option A - if it is a public pool, come 30 minutes early (remember - you can not do this after the workout) - warm-up and do the sprints.
Option B - go to the end of your lane and do this during a regular set (let's say the set is 8x100 - do it during the first 15 yards of each 100). Let the coach know what you are doing - and don't get in the way of your lane mates. I spend a lot of time at the end of my lane.
Where do you start to improve speed ?
There is a lot of stuff out there you can utilize to increase your maximum speed. On land you can do basic dryland training all the way to advanced weight training. In the water, you can add parachutes, tennis shoes, t-shirts, fins, paddles, and power racks. You can work with a tempo trainer, increase foot speed / hand speed; use cordz to pull you or to swim against. That does not even list any specific sets.
Here is a good starting point for all Speed Training - if you do nothing else:
Twice a week after a good warm-up but BEFORE any other main set ---- 6-8 all out sprints of 10-25 yards. You need at least 60-90 seconds rest - you should feel fresh prior to each sprint. Take your time -- focus on something in your stroke -- if you have a coach to time you, that is great -- if not, you should still do the work.
What if I swim with a team and they don't do this in the workout ?
Option A - if it is a public pool, come 30 minutes early (remember - you can not do this after the workout) - warm-up and do the sprints.
Option B - go to the end of your lane and do this during a regular set (let's say the set is 8x100 - do it during the first 15 yards of each 100). Let the coach know what you are doing - and don't get in the way of your lane mates. I spend a lot of time at the end of my lane.
