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Thread: Frontcrawl Sprint Programme

  1. #1
    Participating Member
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    Nov 2012
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    Frontcrawl Sprint Programme

    Hi,

    I am a 53 old Masters swimmer stuck on the below times for frontcrawl,
    can anyone provide a training plan to achieve the times I wish for also highlighted below.

    Currently I train 4 times per week in the water and 2 times land training.
    The training I do is very good fitness training, but would like to look at very specific sprint programmes that would run for 10-12 weeks in preparation for my next swim meet, thank you.


    PB TARGET
    50m 31.4 29.9
    100m 1:09 1:07
    200m 2:36 2:32/4

  2. #2
    Active Member
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    Re: Frontcrawl Sprint Programme

    I highly recommend the Sprint section of this book, based upon High Intensity Training (HIT) .....

    'Swimming Fastest: A comprehensive Guide to the science of swimming' by Ernest Maglischo

    It has sample training plans and the science behind it. A short summary would be:
    1. Lactate Production training - short sprints (25m/50m) with lots of rest
    2. Lactate Tolerance/Race Pace training - e.g broken 100m's with recovery
    3. Power Sprints training - very short sprints with recovery
    4. Basic endurance every session - aerobic and threshold
    5. Recovery swimming after lactate tolerance sessions

    Some other considerations, all of which can shave time of a PB:
    - Taper cycle
    - Creatine
    - Improve technique - not just with drills, but using focus during sprint sessions. Stroke counting during race pace training
    - Starts and turns - track or grab, track with incline blocks
    - Fast swim suit
    - Sprint with fins - very painful but beneficial anaerobic workouts
    - Land training - plyometrics with medicine balls, stretch cords, core work, stretching, stroke specific weights

  3. #3
    Very Active Member Allen Stark's Avatar
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    Re: Frontcrawl Sprint Programme

    Check out [ame="http://forums.usms.org/forumdisplay.php?f=115"]High Intensity Training - by Leslie Livingston - U.S. Masters Swimming Discussion Forums[/ame]
    "To strive,to seek,to find,and not to yield" Tennyson
    Allen

  4. #4
    Participating Member
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    Re: Frontcrawl Sprint Programme

    Thank you Eaglesrest I have ordered your book recommendation and will research the other consideration you highlighted.


    Thank you Allen but I believe you need to be a member of USMS (which I am not) to view those training programmes, thanks anyway.

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