Also get a good jammer
Excited that Summer Nats are east coast.
Looking to qualify in 50 free. Right now I am swimming 27 low for 50 scy. I swam a 26.09 last year and a 29.9LCM about two years ago.
What sets really work and how many rest days between?
I swim 5 to 6 days a week about 50 min sessions. Sometimes I can swim a bit longer. Because of the time constraints, what are thoughts about warm downs?
When will cut sheets be posted?
Also get a good jammer
Forgot about the fortress workouts. Good idea. I will try that this week and see how that goes. I will modify to 2000 yds and also for a 100ft pool.
After scanning through them, it looks like there is always an aerobic day and a recovery day and the other three to four workouts are speed and lactate.
Does your 30M pool have blocks to practice on?
Lots of things:
- train like a sprinter in water- short sprints, lots of recovery (both within session and during week/monthly cycle)
- practice technique aerobically and at speed. Not enough focus on technique while sprinting, tends to be eyeballs out, but u should focus on one thing during a short untimed sprint e.g. Catch, arm position, is your head stable, hip rotation
- know for a fact how many times you will breathe. The minimum u can manage without body cramping
- starts, and turns if relevant. Track are quickest if there is an incline
- train like a sprinter on land. Dynamic warmup, injury prevention, core, heavy weights (try and pb), stroke specific work, plyometrics, dynamic stretches
- eat like a sprinter, high protein. Maybe 40/40/20 carbs/protein/ fats. Depends how much cardio u are doing and is customisable
- supplement like a sprinter- whey protein with skimmed milk (post workout), creatine, pre workout/comps supps: beta alanine - definitely beneficial for anaerobic work pre-comp and workout. Citrulline malate, beet juice and caffeine - these may or not be beneficial for a sprinter pre-comp, but they seem to help me work harder for longer during workouts.
- lose body fat (if needed)
- prepare for a decent taper. Sprinters need a longer taper especially 'mature' ones. Don't overtax the cns pre comp, but keep twitchy. It's a balancing act especially the final week.
- as Steve says, a good new suit feels amazing. Compression, streamlining, buoyancy... Arena carbon pro 2's are the dogs but are expensive
all that helps to varying degrees, but the most important factor is hard work during the multiple sprint sessions. Improve time in training, at race pace with proper starts, and it'll come naturally in comp. Get used to pain from masses of lactate, unlike any other kind you normally experience in a pool. A proper sprint session might not include > 300m high intensity work, but done right could hurt for up to an hour after
Last edited by Eaglesrest; October 22nd, 2013 at 05:12 AM. Reason: Explanations re supps
Eagle has laid out a very good plan, see above. I would also not forget about some distance work so as not to burn you out doing only sprints.
Eaglesrest makes many good points. I would add though that I don't see the need for a 50 specialist to have "masses of lactate." You should be doing the bulk of your sprinting on max rest; true sprinting should not be done in a fatigued state. Focus on AFAP 15s, 25s and 50s of both freestyle and flutter kick. Race simulation is extremely important -- hope you can do off the block AFAP 50s regularly. I would add in one sprint conditioning type workout bc long course 50s do have more of an aerobic component than short course 50s. My HIT workouts are on the hard side for a masters 50 specialist, I think. I happen to be focusing on the 50 free this fall. Today, after warming up, I did the following speed work with a mix of kicking, SDK and swimming: 10 x 25 burst + cruise (AFAP to the 15 m mark) @ 1:00, 5 x (25 AFAP + 75 EZ) @ 3:00, 5 x (AFAP 50 + 150 EZ) @ 5:00, and some power work with my parachute.
Thanks for the plan. I do have blocks. I get my own lane, so I can do my own thing. I am going to modify Leslie's workouts for my time constraints and see how that works.
Does the central nervous system recover in 24 hrs from max speed work?
But I still like swimming, so on recovery days I will do aerobic below threshold.
That said, even our production/removal sets sometimes end up being tolerance. 6 x 50's max effort with 5-10 mins rest between each, often isn't enough rest to prevent cumulative lactate build up. When this happens, and there's excessive acidosis, the next session becomes recovery.
Interesting point on the suit. We are in week 3 of taper for UK nationals. One of our swimmers has been showing below average form during taper, and tune-up comp. 2 days ago he went 25.0 SCM during a race-pace training swim. Yesterday, for a confidence boost AND to test it out pre comp, he used his replacement Carbon pro 2 suit for a 50m timed sprint. He went 24.13 SCM, That's nearly a second gain! I don't believe it's all the suit. It's probably a combination of well timed super-comp from the taper, plus the physical and mental benefits of the suit. Either way it's looking good for nationals
I concentrate on the 50 distance too. Not only because I have below average vital capacity or excel at it, but also because the training is a little less complicated (read some mid and distance swimmer's blogs and see what I mean) and furthermore places less stress on my body (structurally and neurologically).
I do however maintain some aerobic level in the background, but this is accomplished by tailoring drills in such a way, as well as ultra-short like training in the form of kicking and some stroke. But still, at the end of the day I probably do too much aerobic and LP stuff, though the ultra short stuff never really reaches lactate levels
About the suits, one good thing for using them is when you replace the current one the retired suit makes for an excellent long lasting training suit
rtodd, if you are only interested in swimming a 50 free, these are the workouts for you. If you plan on swimming anything else, do a little pace work, stroke work, fahrtlich sets, break up the monotony of sprints during the season. Do your "sprint only" workouts during your taper, and spend more time in bed resting than anywhere else. At the end, no matter how much (or how) you trained, rest is king and will pay dividends at nationals.
Release the Kraken!
A taper is by definition a reduction in the amount of yardage covered in a workout. If you factor in warmups and warmdowns, which should probably not be performed at race pace, there is precious little to do other than sprint, if the swimmer is focusing on the 50. A few starts, turns and dive swims would be about it (without pool toys - fins, paddles, floats). Sprinters need to decrease yardage, increase rest, and focus on technique. Is that what you meant?
Release the Kraken!
Ok. This is my weekly plan. Please comment
MY POOL IS 100 ft (33.3yds)
Monday sprint free
Wednesday sprint free
Thursday recovery and free drills
Friday sprint free block work
Saturday long OW swim
Mon thru Saturday 15 min dry land, 4x25 push-ups and some plank work and step ups for legs
Sprint main set for Monday is (100 ft pool)
4x2 length on 4 min all out
4x1 length on 4 min all out
Idea is for full recovery and swimming fast
Sprint set for Wednesday is strength endurance
6x2 length on 2 min hold best avg
Sprint set for Friday is
4x2 length on 4min
4x1 length on 4min off blocks