I've been mostly concentrating on events such as 400, 800 and 1500 f/s. So most of my training of late has been in improving speed endurance and stroke efficiency. I'm in an event on February 6 though where the only events I'll be doing are 50m and 100 f/s. Can anyone provide me with some suggestions of what I can do in this short period of time to improve my times in these two events? I'd like to beat 30 seconds and 1:10 respectively. My PB's(recent training and events a while back) are about 32 and 1:15. Typically my sprints have been rather messy. Thanks,
David
Former Member
I was a distance guy in my former swimming life (High school & college). I now do more middle distance and sprints (even though I'm not nearly as good at it).
10 x 100 all out @ 3:00 would be a good one.
What you want is an honest, all out effort on each one and if necessary adjust the interval so you get plenty of time to get you HR back down and recover a bit. If you do it right you should be completely spent.
Feel free to browse through my workouts. I've done quite a few sprint type sets in the last couple months.
jeffpalm-swimming.blogspot.com/
Ande has great thread on here too "Swimming fast faster", or something to that effect, that has a lot of great info in it. Being a bit short on time, it might be hard to see a huge improvement though, so be realistic about it.
Thanks! I'll try that. I'm amazed at some of those times. I train with a fairly fast squad here, but some of those times you train on are quite competitive times even for races in Australia.... Wish I knew what you guys do differently over there....
Thanks! I'll try that. I'm amazed at some of those times. I train with a fairly fast squad here, but some of those times you train on are quite competitive times even for races in Australia.... Wish I knew what you guys do differently over there....
Which times are your referring to? Best times (which are from my college/HS days) or my current interval/training times? Remember also, I'm currently training Short Course Yards, not meters.:D
As fars as what we do differently....I think its the Australians that dominate distance and others in the sprints!! You guys tell us!! :D
Which times are your referring to? Best times (which are from my college/HS days) or my current interval/training times? Remember also, I'm currently training Short Course Yards, not meters.:D
As fars as what we do differently....I think its the Australians that dominate distance and others in the sprints!! You guys tell us!! :D
Your current times. Stuff like 200s on 2:45. Even the fastest in our squad would struggle at that. Maybe the difference is the Yards vs metres. We train long course metres.
I just have tend to note though that US Masters Swimming tends to be much faster than Australian Masters Swimming. Thanks,
David
Your current times. Stuff like 200s on 2:45. Even the fastest in our squad would struggle at that. Maybe the difference is the Yards vs metres. We train long course metres.
I just have tend to note though that US Masters Swimming tends to be much faster than Australian Masters Swimming. Thanks,
David
Most likely its the conversion thing. Last summer was the first summer I trained LCM since I was in college (15 years) and I'm much better now from last summer. My guess is 200's on 2:45 would push me a bit. Last month I went 2:12 SCM in the 200 free, so I'd guess I'm 2:15-2:18 in a race LCM?
I've made the choice to swim OW events during LCM season since its so short here in the states for Masters, except in the Olympic years.
Because it is such a quick turnaround, I would maximize the Max VO2 sets and lactate tolerance sets while concentrating on my starts and turns and overall stroke efficiency. Personally, for the 50 and 100 events I love working in 75's...another set that you could do is:
8 x 75 FAST (with 25 active recovery immediately after the 75) on :10 rest (after the 100)
