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