The Sprint Free Lane

[ande]

The Sprint Free Lane

If you could be a sprinter, you would.
We get more rest.
We don't train as far but we go faster.
Every move matters.
We're fast twitch. We're strong. We're fierce.
It's adrenalin
We get the glory

50's & 100's are our thing, we wish we could race 25's & 75's, we think of 200's as distance & tend to split longer races quite badly because we have no sense of pace. But it proves to ourselves, our coaches & friends that we have absolutely no business in any race over a 100.

[nomedia="http://www.youtube.com/watch?v=-xvzY07byKU"]100m Freestyle world record, Cesar Cielo Filho - YouTube[/nomedia]

What did you do in practice today?


[ame="http://www.usms.org/forums/showthread.php?t=16584"]the breastroke lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16601"]The Middle Distance Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16587"]The Backstroke Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16588"]The Butterfly Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16618"]The SDK Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16591"]The Taper Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16586"]The Distance Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16589"]The IM Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16585"]The Sprint Free Lane[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=16619"]The Pool Deck[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=9259"]Women's Locker Room[/ame]


[ame="http://www.usms.org/forums/showthread.php?t=10489"]Men's Locker Room[/ame]

[funkyfish]

Recently I've been stringing my 25yd sprints into 100yd swims. First 25 is all out, then use the remaining 75yds as a recovery swim. Will do sets of 3s on a 2:00 interval, rest 1 minute, then start the next set. I'll also change things up by doing the 1st 25 no breath, hit the turn, and try 3 sdks + 2 strokes before my 1st breath.

As an aside, I find sprint training tougher than workout swimming. It's shorter, but hurts much more (at least for me).

[Allen Stark]

Recently I've been stringing my 25yd sprints into 100yd swims. First 25 is all out, then use the remaining 75yds as a recovery swim. Will do sets of 3s on a 2:00 interval, rest 1 minute, then start the next set. I'll also change things up by doing the 1st 25 no breath, hit the turn, and try 3 sdks + 2 strokes before my 1st breath.

As an aside, I find sprint training tougher than workout swimming. It's shorter, but hurts much more (at least for me).

I do something very similar on my sprint days,except I do the 1st 25 BR(because I'm a breaststroker.)

[Speedo]

Recently I've been stringing my 25yd sprints into 100yd swims. First 25 is all out, then use the remaining 75yds as a recovery swim. Will do sets of 3s on a 2:00 interval, rest 1 minute, then start the next set. I'll also change things up by doing the 1st 25 no breath, hit the turn, and try 3 sdks + 2 strokes before my 1st breath.

As an aside, I find sprint training tougher than workout swimming. It's shorter, but hurts much more (at least for me).

We often do something similar to this, called Popov 100s. We do between 8 and 12 of them on 1:50 or so. Swim the first 35 all out, and the last 65 slower but with a strong 6-beat kick. Sometimes you have to switch strokes between the 35 and 65. This is definitely painful and probably not pure speed work, but similar to what you are describing. If you like what you are doing, give these a try.

[FlyQueen]

Tonight I am supposed to do a threshold set of: 8 x 100 on 2:00 BPA (Best Possible Average)

Then two all out 100s straight and two all out 50s straight both with lots of rest ... does anyone but a sprinter whine about a 1,000 yards?

[Chris Stevenson]

Tonight I am supposed to do a threshold set of: 8 x 100 on 2:00 BPA (Best Possible Average)

Then two all out 100s straight and two all out 50s straight both with lots of rest ... does anyone but a sprinter whine about a 1,000 yards?

You're in the wrong lane...middle-distance is another thread.

Nothing easy about that set.

[FlyQueen]

You're in the wrong lane...middle-distance is another thread.

Nothing easy about that set.

Sprinters don't just do "easy sets". I actually didn't get around to this last night. I was fried after training and there was a major lack of pool space.

I might do 5 x 100 on 2:00. I like threshold sets. I die like a dog and it hurts, but I like it. I have a tiny bit of the masochistic mid-d/distance mentality but can only go all out for 75-100 yards.

[ande]

Since we're at the beginning of a new season
I thought I'd bump all the lanes to see which one is winning

[fmracing]

I dunno if there's gonna be much reply in this lane... after the "50's arent real races" thread it would seem there's more people against 'us' than I ever imagined.

[Chris Stevenson]

I dunno if there's gonna be much reply in this lane... after the "50's arent real races" thread it would seem there's more people against 'us' than I ever imagined.

I think there were more people "with" you than against you.

Anyway, this SHOULD be a lively thread. Since sprinters apparently spend so little time training, think of all the time you have to post!

[bzaks1424]

I think there were more people "with" you than against you.

Anyway, this SHOULD be a lively thread. Since sprinters apparently spend so little time training, think of all the time you have to post!

Wait - you mean there's more to it than just jumping in, swimming and getting out of the pool exhausted?

Anyone have any fun exercises for me to build my arm speed in the water? I'm working on my kick stuff anyway - but I think my biggest bottleneck in my stroke right now is my ability to push the water by me faster.

It'll come with time, but I'd rather make it happen faster.

[fmracing]

Wait - you mean there's more to it than just jumping in, swimming and getting out of the pool exhausted?

Anyone have any fun exercises for me to build my arm speed in the water? I'm working on my kick stuff anyway - but I think my biggest bottleneck in my stroke right now is my ability to push the water by me faster.

It'll come with time, but I'd rather make it happen faster.

Closed fist free allows for training a higher turnover but you obviously can't feel the water or work the rest of the stroke that way.

[ande]

Tip of the Week: Freestyle Stroke Analysis with Eddie Reese

[__steve__]

kick 50M faster

[fmracing]

How does one know when their kick is essentially as good as it can get for sprint freestyle events? Is there an upper bound or end goal for working on one's flutter kick?

[ande]

keep doing the [ame="http://www.usms.org/forums/showpost.php?p=133004&postcount=240"]"help my flutter kick is horrible"[/ame] program until
you can flutter kick 50 yards with a board
under 27 if you're male or
under 30 if you're female

everybody can improve their kick and it's well worth your time to improve it

How does one know when their kick is essentially as good as it can get for sprint freestyle events?
Is there an upper bound or end goal for working on one's flutter kick?

[fmracing]

keep doing the "help my flutter kick is horrible" program until
you can flutter kick 50 yards with a board
under 27 if you're male or
under 30 if you're female

everybody can improve their kick and it's well worth your time to improve it

Thanks ... I'll do this next practice and see where i'm at

[Speedo]

keep doing the "help my flutter kick is horrible" program until
you can flutter kick 50 yards with a board
under 27 if you're male or
under 30 if you're female

everybody can improve their kick and it's well worth your time to improve it

Crikey- 8 more seconds...?!? I know you dive and flip w/the board sometimes Ande- what about from a push and one stroke at the turn?

Don't say 27 or I'm drivin' to Austin.

[ande]

thought I'd bump all the lanes to the front page to encourage folks to comment in their lanes

[ande]

phelps freestyle streamlines & dolphin kicks
[nomedia="http://www.youtube.com/watch?v=7-nNMrrYNdU"]YouTube - Michael Phelps-Freestyle-Multi Angle Camera[/nomedia]


ian crocker streamline dolphin kicking
[nomedia="http://www.youtube.com/watch?v=Ym_ks0aHkCE"]YouTube - Phelps Rallies Past Crocker in 100-fly[/nomedia]


cavic dolphin kick
[nomedia="http://www.youtube.com/watch?v=JaR2lPdssZc"]YouTube - Phelps takes down Cavic again, from Universal Sports[/nomedia]


phelps turn dolphin kick
[nomedia="http://www.youtube.com/watch?v=T9eDAQxL5cA"]YouTube - Michael Phelps turn[/nomedia]


cielo 100 fr
[nomedia="http://www.youtube.com/watch?v=9ClyLK5T6pY"]YouTube - 100 Free NCAA 2008 Cesar Cielo 40"92[/nomedia]


Amaury Leveaux - WR- 44.94 -100scm Freestyle
[nomedia="http://www.youtube.com/watch?v=V7PkAOeJKJA"]YouTube - Amaury Leveaux - WR- 44.94 -100m Freestyle - Rijeka[/nomedia]


cesar cielo 100 fr world record
[nomedia="http://www.youtube.com/watch?v=-xvzY07byKU"]YouTube - 100m Freestyle world record, Cesar Cielo Filho[/nomedia]


cesar cielo 50 fr wr
[nomedia="http://www.youtube.com/watch?v=u-69rtsUJbA"]YouTube - César Cielo - Recorde Mundial 50 livre - 20.91[/nomedia]


Paul Biedermann world record
200 free style Rome 2009 time 1.42.00
[nomedia="http://www.youtube.com/watch?v=Sgm8Tbu33EQ"]YouTube - Paul Biedermann world record 200 free style Rome 2009 time 1.42.00[/nomedia]


Nathan Adrian upsets Cesar Cielo
[nomedia="http://www.youtube.com/watch?v=xnQ78MKWz-s"]YouTube - Nathan Adrian upsets Cesar Cielo - from Universal Sports[/nomedia]


Pan Pacs '10: Men's 4x100m Free Relay
[nomedia="http://www.youtube.com/watch?v=-GTQpxRsOFo"]YouTube - Pan Pacs '10: Men's 4x100m Free Relay (Swimnetwork)[/nomedia]