RE: Basic Sprint Workout

Allen Stark — Thu, 12 Dec 2024 00:13:46 GMT

I really hope you break 10. That would be great. Keep us updated.

RE: Basic Sprint Workout

Erik Hochstein — Thu, 12 Dec 2024 00:08:31 GMT

Great sprint set -- I am just using myself as an "experiment" -- see what I now believe -- and again no idea how it will turn out but I do believe in it strongly --- so what I believe is that I simply need MUCH more rest for AFAP --- did an experiment just this week -- did all out 8x25s - going every 6 min ... and even on those my last 2 started getting slower. If I want to get truly faster - I feel I have to reach max speed or close to ... and that's simply not possible --- today was the other side of doing this ... pool and outside was cold -- I was 0.5 sec slower than just 2 days ago --- part just tired but still - weird.... 10.75 25 Free off the blocks - thats my current "recent" best ... can I get under 10s ??? we shall see

RE: Basic Sprint Workout

Allen Stark — Wed, 11 Dec 2024 23:24:36 GMT

If possible I'd suggest finding workouts from the USMS archives by Leslie Livingston(I don't know how to find them so if someone could give a link that would be great.) Until she got hurt she was an amazing swimmer doing sprint workouts.

Here is my basic sprint workout. I am primarily a breaststroker so I only do this type workout 1-2X/wk since i need to do 100 pace days and 200 pace days also. Usually 1. I would not recommend doing more than 3 sprint workouts/wk as you need time to recover from them. I would add, if you are not doing your sprints when you are fresh, you are not sprinting. The old idea of doing sprints at the end of a workout is not training sprinting. Also, due to my knees I can't do more than 4 AFAP full stroke BR nor more than 200 yd full stroke BR total. I have 1 hr in the pool so the workout is 1 hr

15 minute minimum warmup

1-4 racing starts from block(I am lucky they have starting blocks and luckier that I was able to get permission from management to use them. Most pools have a no diving policy except for the swim team, but I have found at several pools, If I go to management and explain who I am they will let me practice starts if there is a lane free.)

4X25 BR AFAP goal time 17sec.(10 yr ago it was 16) The interval is what it takes to repeat goal time usually 90-120 sec

4X25 BR at 100 pace, goal time 18 interval what is needed to make goal time, usually 40-60 sec.

4X25 Free AFAP free with snorkel and fins(to minimize strain on shoulders and neck) interval 90 sec

4X25 free 100 pace, snorkel and fins on 40 sec

8X25 BR 100 pace with fins on 45 sec

4X25 eggbeater kick AFAP on 60-90 sec

4X25 BR pull with snorkel focusing on form and DPS on 60 sec

Do 4 practice turns one stroke in and practice streamline out at least 20 ft

If there is any time left 25s dolphin kick.

I haven't added up the yardage and won't because f I do I may try to increase distance instead if increasing mindfulness.

I like this workout and find it fun and challenging, but YMMV