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Thread: Ande's Swimming Tips: Swimming Faster Faster

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  1. #1
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    Ande's Swimming Tips: Swimming Faster Faster

    Swim Faster Faster: Tip 1

    Do you want to swim fast in meets?

    If you really do you need to

    Swim fast in practice.

    It's that simple and it's that complicated.

    Pay attention to your training times and try to beat them.

    Originally posted by ande on 03-09-2005 04:14 PM

    ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

    I started the "Swim Faster Faster" series of Swimming Tips on a whim. I've had the good fortune to train under some terrific coaches like Eddie Reese, Paul Bergen and Richard Quick and with some tremendous swimmers. Plus I continue to train with a masters group at the University of Texas Pool where UT men and women train along with several post grad Olympians and World Record Holders. I hope to continue to learn more about swimming and share what I've learned with you to help you Swim Faster Faster.

    Read them, Learn them, Try them, Apply them,
    Then let me know how it goes.

    To find this thread on the WEB type in:
    www.SwimFasterFaster.com

    You might also enjoy my swimming blog
    which you can find at
    http://forums.usms.org/showthread.php?s=&threadid=4298
    to read my most recent training sessions click on LAST

    Thanks,

    Ande

    Index of Swim Faster Faster Swimming Tips

    Tip # / Title / Thread Page you can find it on

    Tip 01 Swim fast in practice. 1
    Tip 02 Learn how to dolphin kick in streamline position. 1
    Tip 03 very fast Kickers. 1
    Tip 04 The power of HABIT 1
    Tip 05 ACTING AS IF 2
    Tip 06 Keep Your Head Neutral 2
    Tip 06 Fewer Strokes 4
    Tip 07 Crash Sprint Clinic 5
    Tip 08 Lug Less Lard 5
    Tip 09 Reasons for this Season 5
    Tip 10 Start with Starts 6
    Tip 11 Ease of Movement 6
    Tip 12 R.F.A. 6
    Tip 13 Action Cues 6
    Tip 14 Have the right Equipment and Back ups Ready and Nearby 6
    Tip 15 Fast Skin Type Suits really are faster. 6
    Tip 16 Short Hair Weighs less than long hair 6
    Tip 17 Long Fake Nails 6
    Tip 18 Get a Grip / Hold Water / Clean Off the Air Bubbles 6
    Tip 19 Train for a Couple Compatible Events 7
    Tip 20 Swim Straight 7
    Tip 21 Stay Away From the Lane Lines 7
    Tip 22 Balls 7
    Tip 23 Water is Heavy 7
    Tip 24 Ideal Performance State 7
    Tip 25 Race in a Fast Pool 7
    Tip 26 Tapering 8
    Tip 27 What We Say Outloud 8
    Tip 28 Who You think You Are 8
    Tip 29 Mentally Tough 8
    Tip 30 Swim Your Own Race 8
    Tip 31 It will pass 8
    Tip 31 Get Strong 8
    Tip 32 Goals 9
    Tip 33 Your Plan 9
    Tip 34 Choose 9
    Tip 35 Improve Your Turns 9
    Tip 36 My Reverse Calendar 9
    Tip 37 Stay in Shape Between Seasons 9
    Tip 38 To Time or Not To Time
    Tip 39 Dive in with a dry fast skin
    Tip 40 Easy Speed 9
    Tip 40 Shaving 9
    Tip 41 Get Truly Inspired 10
    Tip 42 Smoothing the Wrinkles out 10
    Tip 43 Faith 10
    Tip 44 Unfatigued 10
    Tip 45 How Often, How Far, How Hard and How Smart 10
    Tip 46 Turn Cues 10
    Tip 47 Flexibility 11
    Tip 48 Ride The Glide 11
    Tip 49 Get trained by a great coach. 11
    Tip 50 Train in the Best Program You Can 12
    Tip 51 WIPE THE SLATE CLEAN 12
    Tip 52 No Ear Infections 12
    Tip 53 Accountability 12
    Tip 54 Show Up 12
    Tip 55 the last battle technique 13
    Tip 56 The 90 Day Experiment 14
    Tip 57 Get It Together 14
    Tip 58 Top 10 Strategies 14
    Tip 58 Top 10 Strategies (where to get info) 14
    Tip 59 Cause and Effect 14
    Tip 60 The Rage to Master 14
    Tip 61 Focus on One Event 14
    Tip 62 Plan Your Meet Schedule (and other meet tips) 14
    Tip 63 Training versus Meets 15
    Tip 64 Technique 16
    Tip 65 What Do I Need to Do to ... 16
    Tip 66 Lead Your Lane 17
    Tip 67 Coach Wooden's Pyramid of Success 17
    Tip 68 Get Tougher 17
    Tip 69 Laurels 17
    Tip 70 Improve Your Standing Vertical Leap 17
    Tip 71 Sprint Training 18
    Tip 72 Sets Education 19
    Tip 73 More Sets Education 19
    Tip 74 How to Correctly Split the 200 Breast and 200 Fly 19
    Tip 75 Get Your Six Pack Back 19
    Tip 76 Own Your Goal 19
    Tip 77 To Become a Better Swimmer 19
    Tip 78 The Correlation Between Training and Competition times. 19
    Tip 79 Breathe 19
    Tip 80 Comparing and Desparing 20
    Tip 81 Don't Train For Masters 20
    Tip 82 Better Stories 20
    Tip 83 Arrive Early 21
    Tip 84 FUN 21
    Tip 85 Are you getting slower, staying the same or getting faster
    Tip 86 Coachability
    Tip 87 Over Eating / Caloric Intake
    Tip 88 Training for 1650
    Tip 89 Training for 25
    Tip 90 Critical Factors 22
    Tip 91 What’s holding you back? 22
    Tip 92 Faster Intervals 22
    Tip 92 Breaking Through Barriers 23
    Tip 93 The More You Do 23
    Tip 94 Short Phrases
    Tip 95 Contract
    Tip 96 our finest moments
    Tip 97 Altitude Training
    Tip 98 How to Split an 800
    Tip 99 Make a few Practices that are like Meets
    Tip 100 What IF
    Tip 101 What Suit Suits You
    Tip 102 Don't Do Stupid Stuff
    107. Prelim Final Meets
    108 Failure and Frustration Can Fuel Redemption
    109 Role Models
    110 You Can Fake a 50 but You Can't Fake a 400
    111 How was that swim?
    112 Touch the D@#! WALL
    113 Keep a Training Journal
    114 Expectations
    115 How Many Beats?
    116 Sleep Tight Recover Right
    117 Battling Burnout
    118 Just for Kicks
    119 What is the most important quality ...
    120 Breastrokers and IMers: a single downward dolphin kick
    121 Situations, Trade offs, Choices, Actions, and Consequences
    122 Not Much Time To Train
    123 Back Off
    124 Modify
    125 A Terrific Touch
    126 Taper Time
    127 Prevent Problems
    128 Starting Out Starting Over
    129 Beat Your Nemisis
    130 Do You Like to Win?
    131 Be a Draft Dodger
    132 Get a Flu Shot
    133 Come Up with Plan B
    134 Let Your Significant other Sleep
    135 The Formula for Kicking Faster
    136 The Magic Surge Dive
    137 How Many Kicks Can You Handle?
    138 Convenience and Consistency
    139 Emphasis
    140 Be Aquadynamic
    141 Swim Tips for Triathletes
    142 Build a Pit Crew Around You
    143 Perceived Effort
    144 Pick a Project
    145 Focus on what you need to fix
    146 Do What You Know You NEED to Do
    147 Preparing for a Major Meet
    148 Placing Higher at Championship Meets and in Top Ten Rankings
    149 Which Stroke is Your Stroke
    150 Be well Prepared for the Most Difficult Part of your Races
    151 Maintain a Swim Blog, write down your swimming details
    152 Adaptation Rate
    153 Drop a Suit
    154 Don't Close Your Patent Office
    155 Do What You Know You Need to Do
    156 Drafting
    157 In and Out of the Flags
    158 Mistakes and Rehearsal
    159 Strength vs Body Proportions
    160 After You've Exhausted The "Quick Fix" Tips
    161 Train for Trials
    162 Time and Record your Races
    163 Mentors and Mentees
    164 Out with the Old and In with the New
    165 Build a Better Boat
    166 Confidence
    167 Everybody Wants to Be Rich
    168 Sometimes a Slight Technique Modification Can Create a Major Time Improvement
    169 Get in the Zen Zone
    170 Places to Swim
    171 Getting Sick or Injured Right Before Your Big Meet
    172 Track Starts and Cap over Straps
    173 Weight and Tapering
    174 Whip Whipper Snappers
    175 Distance Habits vs Sprint Habits
    176 Your Own Draft
    177 Split Differentials for the 50 Free Short Course
    178 Figure Out What to Fix
    179 Do Something Different, Do Something Drastic
    180 PREPARE to Be Tested
    181 Train to Maintain and Sustain a Powerful Kick
    182 Waist Management
    183 Don't Let Your Dreams Go Down the Toilet
    184 Counting Counts
    185 "Is the Prize Worth the Price?"
    Last edited by ande; August 27th, 2007 at 04:38 PM.

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    Swimming Faster Faster: Tip 2

    Swimming Faster Faster: Tip 2

    Learn how to dolphin kick in streamline position.

    Become great at it.
    Learn how to kick fast when you're fatigued.

    It's critical for fly and back.
    Many freestyle sprinters are dolphin kicking off their starts and walls too.

    Practice dolphin kicking on your
    right side,
    left side,
    back and
    belly.

    Get timed for 10 yards, 15 yards, 25 yards and 50 yards.
    Work to improve those times over the season.

    Train to the point where you know
    how many kicks you're going to take off each wall in each race.

    NATALIE COUGHLIN is an awesome dolphin kicker and she currently holds the AMERICAN short course yards records in the WOMEN's

    100 Yard BUTTERFLY :50.01
    200 Yard BUTTERFLY 1:51.91

    100 Yard BACKSTROKE :49.97
    200 Yard BACKSTROKE 1:49.52

    100 Yard FREESTYLE :47.00
    200 Yard FREESTYLE 1:42.65


    But don't dolphin kick in breastroke
    You might get DQed.
    Last edited by ande; March 22nd, 2005 at 05:28 PM.

  3. #3
    Active Member vimier's Avatar
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    Re: Swimming Faster Faster: Tip 2

    Quote Originally Posted by ande View Post
    Swimming Faster Faster: Tip 2

    Learn how to dolphin kick in streamline position.

    Become great at it.
    Learn how to kick fast when you're fatigued.
    I think this is one of the best pieces of advice to give to a swimmer. Either that or just try to enjoy the sport. But I agree with you wholeheartedly, just from personal experience.
    Check out my website, Beginners Exercise, for the most up to date fitness and nutrition related news and information.

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    Swimming Faster Faster: Tip 3

    Just about every fast swimmer I ever trained with
    like Kim Linehan, Rick Carey, Steve Lundquist, Rowdy Gaines, Scott Spann, Kris Kirchner, Nick Nevid, Shaun Jordan, Chris Jacobs and William Paulus.
    Were very fast Kickers.

    Eddie Reese told me Gary Hall could kick some very fast 50s and 100s. Same goes for Ian Crocker, Nate Dusing, Aaron Piersol, Neil Walker, and Brendan Hansen.

    I'll bet that Michael Phelps and Ryan Lochte are also.

    So how's your kick.
    Are you a fast kicker?
    Do you plod along in kick sets or go for it?

    What ever your current kicking ability is,

    I GUARANTEE you this.

    If you focus on kicking faster and
    consistently work on it in training,

    YOU WILL BECOME A FASTER KICKER.

    Which will make you a faster swimmer in meets.

    I think it's important for YOU to know your kicking times
    for each stroke you swim and work to improve them.

    What are your kicking times (in yards and meters) for the following: 15, 25, 50, 75, 100, 150, & 200
    in each stroke?

    What's the fastest interval you can kick
    10 x 50 on and
    10 x 100 on

    when I was 14 I was one of the worst kickers on the team,
    by the time I was 20 became on of the best kickers.

    Begin by eliminating this sentence from your vocabulary and brain. "I'm not a fast kicker."

    When kick sets arrive focus on improving your best kicking times.

    I do most of my kicking with out a board.

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    Re: Swimming Faster Faster: Tip 3

    If you don't use a board, do you use fins? I am a fast kicker with fins but really slow without, especially my dolphin kick. Thanks

    Randy

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    Re: Swimming Faster Faster: Tip 3

    Hi Randy,

    you can kick with fins & no board, but the point is to become an excellent kicker with NO fins. Fin FREE, FINLESS, FINITO, I never use fins. We don't get to use them in a meet. Improve your finless kicking speed. Swimmers can kick very fast with out fins.

    It takes practice but here is what it possible.

    REMEMBER:
    "Whatever you do & measure, IMPROVES!"
    Start doing the right stuff & track your progress.

    Ande

    thanks for the links __Steve__

    Quote Originally Posted by Ramjet08 View Post
    If you don't use a board, do you use fins? I am a fast kicker with fins but really slow without, especially my dolphin kick. Thanks
    Randy
    Last edited by ande; April 12th, 2010 at 12:43 PM.

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    Very Active Member jim thornton's Avatar
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    Ande,

    what you say about kicking echoes what Michael Phelps said in a recent interview I did with him for Men's Health magazine--i.e., the fastest swimmers are the fastest kickers.

    A few questions:

    1) how does this translate into speed, do you think? clearly, kicking is a less effective, and much more tiring, means of propulsion than arm strokes. are you in the camp that thinks a strong kick helps you torque your arm strokes better somehow, or is it just a matter of keeping your legs from sinking and thus increasing drag?

    2) what do you think about kicking in longer distances--500s or longer, definitely, but even in 200s?

    thanks for your thoughts; i enjoy your comments.

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    Bigger than a breadbox mattson's Avatar
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    I picked up Laughlin's "Swimming Made Easy", and the section on kicking is interesting (chapter 8). A major point he makes is that an efficient kick is coordinated with the rest of your stroke. Just kicking harder may strengthen your legs, but if the extra motion is adding to drag and energy loss, you won't see the improvement. That's why he suggests drills (instead of using a kickboard), to find your best kick and make sure it is part of your entire stroke.

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    for sprinters a powerful fast kick adds speed and lift

    some swimmers use a six beat kick in the 400, 800, and 1,500
    I think ian thorpe does
    if you plan on six beat kicking in the longer events
    you must train with a six beat kick

    you've definitely got to work out the timing and the intensity of your kick. many beginning swimmers use their legs too much and incorrectly.

    Kim Linehan who set the world record in the 400 and 800 used a two beat kick

    Most people should definite 6 beat kick in the 200 free and on 400 IM last 100's

    streamline dolphin kicking is very important too
    michael phelps takes 3 or 4 dolphin kicks of each wall in his freestyle

    I'd think most triathletes should 2 beat kick to conserve energy for the bike and the run

    ande

    Originally posted by jim thornton
    Ande,

    what you say about kicking echoes what Michael Phelps said in a recent interview I did with him for Men's Health magazine--i.e., the fastest swimmers are the fastest kickers.

    A few questions:

    1) how does this translate into speed, do you think? clearly, kicking is a less effective, and much more tiring, means of propulsion than arm strokes. are you in the camp that thinks a strong kick helps you torque your arm strokes better somehow, or is it just a matter of keeping your legs from sinking and thus increasing drag?

    2) what do you think about kicking in longer distances--500s or longer, definitely, but even in 200s?

    thanks for your thoughts; i enjoy your comments.

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    Swimming Faster Faster: Tip 4

    Swimming Faster Faster: Tip 4

    The power of HABIT

    What are your training habits?

    Are you a hard worker?
    Do you use sloppy form?
    Do you pull on the lane rope in backsteoke?
    Do you use a 6 beat kick all the time?
    Do you dolphin kick off each wall when swimming back fly or free?

    We become what we do

    What kind of habits do you have?
    What kind of habits are you forming?

    Perfect swimming form when you're dead dog tired is a great habit to have.

    As you train
    think about one habit you'd like to lose and
    the habit you could replace it with

    good luck swimming faster faster

    ande
    Last edited by ande; April 9th, 2005 at 09:40 AM.

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    Thumbs up Re: Swimming Faster Faster: Tip 4

    Quote Originally Posted by ande View Post
    Swimming Faster Faster: Tip 4

    The power of HABIT

    What are your training habits?

    Are you a hard worker?
    Do you use sloppy form?
    Do you pull on the lane rope in backsteoke?
    Do you use a 6 beat kick all the time?
    Do you dolphin kick off each wall when swimming back fly or free?

    We become what we do

    What kind of habits do you have?
    What kind of habits are you forming?

    Perfect swimming form when you're dead dog tired is a great habit to have.

    As you train
    think about one habit you'd like to lose and
    the habit you could replace it with

    good luck swimming faster faster

    ande
    This was the most beneficial comment for me. i always realize after a long workout i become so sloppy. I am so tired by that point that i don't do my butterfly kicks off the wall and have trouble holding my streamline.
    Oh and as someone else said please write a book. I would buy it.

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    Re: Swimming Faster Faster: Tip 4

    hi julia,

    glad you liked it

    Swim Faster Faster the book is in the works
    98% of it is in a word file
    I need to load the latest then edit it

    hopefully in the next few months

    thanks again,

    Ande

    Quote Originally Posted by magyarjuli View Post
    This was the most beneficial comment for me. i always realize after a long workout i become so sloppy. I am so tired by that point that i don't do my butterfly kicks off the wall and have trouble holding my streamline.
    Oh and as someone else said please write a book. I would buy it.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Tip 248 Hit Your Targett Splits

    Matt Targett broke the american Record in the 50 freestyle with a time of 18.52 at 2009 Southeastern Conference Championships at Auburn University. He came very close to Cesar Cielo's 18.47 NCAA and US Open record

    here's the splits of the top 5 in finals

    A - Final

    1 Targett, Matt SR Auburn 18.89 18.52S"A" 20
    .73 9.10 9.42

    2 Andkjaer, Jakob SR Auburn 18.97 19.05 "A" 17
    .70 9.32 9.73

    3 Louw, Gideon JR Auburn 19.45 19.28 "A" 16
    .84 9.38 9.90

    4 Norys, Kohlton SO Auburn 19.65 19.51 "B" 15
    .75 9.57 9.94

    5 McGinnis, Eric JR Kentucky 19.50 19.55 "B" 14
    .64 9.27 10.28


    Matt's splits were impressive, out in 9.10, back in 9.42
    There was a 0.32 difference between his two 25's

    Jakob Andkjaer split his race 9.32 9.73, a 0.41 difference


    Train to

    a. keep your 25 splits in your 50 free very close,
    0.25 to 0.50 is best

    b. go almost all out on the first 25,

    c. hit your turn hard

    d. push off hard and deep, get under waves and currents
    streamline tight and skinny

    e. develop a blazing SDK
    Last edited by ande; February 25th, 2009 at 04:35 PM.

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    Tip 249 Preparing to Perform at your Highest levels

    Tapering When Those You Work Out with Aren't

    How do you taper when those you workout with aren't?

    I train with Longhorn Masters 90% of the time our workouts improve general fitness with a middle distance bias.

    We usually go 4,500 - 5,200 per practice.

    The main thing is stay out of the way of those in your lane.
    You don't need to do what they are doing.
    When you're resting on the wall rest in the corner of your lane.

    Go Last.

    Don't get carried away into doing the whole practice, reduce by half, a third, a quarter or skip stuff.

    Swim very easy, rest on the wall, or swim very fast.

    Tapering is time to work on your SPEED, swimming speed and SDK Speed.



    1) Pull out a calendar and count the days till your meet arrives

    2) make a general plan for each day's practice
    write down
    a. days away
    b. date
    c. day
    d. swim yds: how far you plan to swim each day
    e. do fast: what you plan to do fast in each practice
    f. lift: whether you'll lift weights that day or not
    g. the MEET and events each day

    3) think about the events you're swimming and what you need to do to prepare to swim your best

    4) when you're tapering, 90 - 95% of what you swim in practice should be very easy, concentrate on perfect form

    5) Stay out of the way of your team mates

    6) get someone to time you on your very fast stuff
    at some point, a few days out to a week out, stop getting timed

    7) plan for each race,
    Think about how you want to split each race.
    How many breaths , especially 50's, many swimmers breathe too much their 50's
    how many SDKs


    here's a sample taper plan

    days away / date / day / swim yds / do fast / lift

    10 02/22 Mon
    sw 2,500
    LIFT

    09 02/24 Tue
    sw 2,400 4 X 25 FAST

    08 02/25 Wed
    sw 2,200 3 X 25, 50 FAST
    LIFT 1 warm up / 2 heavy / last day of leg weights

    07 02/26 Thu
    sw 2,200 EASY

    06 02/27 Fri
    sw 2,200 (Modify Fast Friday, but race 1 event)
    LIFT 1 warm up / 2 heavy

    05 02/28 Sat
    sw 2,000 4 X 25 FAST

    04 03/01 Sun
    1,500 EASY or skip
    LIFT 1 warm up / 1 heavy

    03 03/02 Mon
    1,800 3 x 25 fast

    02 03/03 Tue
    1,600 2 x 25 fast
    LIFT 1 Warm up set / 1 moderate set

    01 03/04 Wed
    1,500 EASY / 25 fast

    03/05 Thu MEET 200 IM

    03/06 Fri MEET 100 BK

    03/07 Sat MEET 200 BK


    ~ ~ ~ ~ ~

    Here's a taper plan I wrote for a friend

    your taper begins this saturday

    plan out each day, something like this (below)

    you want to swim very easy on most of it
    then very fast on your sprints
    lot's of rest
    keep lifting and get strong
    wear your tech suit a few times

    S 31 2,000 4 fast 25's 1 fast 50
    S 01 off

    M 02 2000 4 fast 25's
    T 03 2000 3 fast 25's 2 fast 50's
    W 04 1800 4 fast 25's
    T 05 1800 4 fast 25's
    F 06 1800 3 fast 25's 1 fast 50
    S 07 1500 4 fast 25's
    S 08 OFF

    M 09 1500 3 fast 25s
    T 10 1200 3 fast 25's
    W 11 1000 2 fast 25's
    T 12 1000 2 fast 25's
    F 13 easy 800
    S 14 MEET
    S 15 MEET

    ~ ~ ~ ~ ~

    My most recent taper was in Nov 2008 for SCM meets


    you can also follow my taper before 2008 SCY Nationals

    WHEN PREPARING FOR YOUR MEET
    It's a bad idea to:

    1) skip multiple days, Get in and swim easy. Keep your feel for the water.

    2) only swim easy for multiple days doing nothing fast .

    Rich Abrahams doesn't use the words tapering or resting
    He does C.P.P. Championship Performance Prep.
    This is the phase of his training right before competition where he prepares to perform at his highest level in the competition.

    ~ ~ ~ ~ ~

    ASK YOURSELF

    What can I do to best prepare myself to perform at my absolute highest level in my next meet?

    write down your plans and work outs, write down your meet results.
    Find what works best for you.
    Last edited by ande; February 25th, 2009 at 04:37 PM.

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    Re: Swimming Faster Faster: Tip 4

    Quote Originally Posted by ande View Post
    hi julia,

    glad you liked it

    Swim Faster Faster the book is in the works
    98% of it is in a word file
    I need to load the latest then edit it

    hopefully in the next few months

    thanks again,

    Ande
    Hey Ande - did that ever come out as a book? Or have you even created a PDF or anything I can use to view them on my mobile? Oooh! One of those iPhone/Android Apps would be awesome!
    "Fran operated under the assumption that one’s ability to cope with the travails of daily life fluctuates in direct proportion to one’s willingness to work through hurt." -Ian Prichard

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    Re: Ande's Swimming Tips: Swimming Faster Faster

    I read this article like 10 years ago and then came accross is again recently. I think it is the best article I have ever read about swim training. THought I would share it...

    (it is by Eddie Reece written in 1997.)

    http://www.swim-city.com/library.php3?id=117

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    Very Active Member kernow's Avatar
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    "do you pull on the lane rope in backstroke"

    ROFL...
    Swim, piggy, swim!

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    All of what Ande says makes sense. I'm a 40 year old sprinter (24 high in the 50 free, not super fast, but anything over a 100 is tough for me. I always come away from a meet knowing what I need to work on to improve my times - and it's usually not my speed between the flags (though I may could use a little more gas in the tank coming home in the 100). It comes down to KICKING! The streamline dolphin kick out of turns and on the start are so important now and I have a long way to go with becoming consistently good at it. Working turns correctly in practice, mucho kick drills, improving flexibility and core strength should lead to better times.

    My question is - Does anyone have any quality sprint workouts they can share with me (or know where I can find some) to mix in with the longer interval types? And if I train 5 days per week - what should be the ratio of quality vs quantity workouts?

    BTW - I used to be one of the fastest "backstroke kick lane rope pullers" there has ever been - too bad that's not an event!

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    Location
    Galesburg, IL
    Posts
    1,635
    My question is - Does anyone have any quality sprint workouts they can share with me (or know where I can find some) to mix in with the longer interval types? And if I train 5 days per week - what should be the ratio of quality vs quantity workouts?

    Mel's workouts onthis site are very good for sprtinting. I think that wiht in his posted workouts there are soem very good sprinting sets. Also check out the workout section on Swiminfo.com.

  20. #20
    Very Active Member valhallan's Avatar
    Join Date
    Jul 2002
    Posts
    318
    ande, it's time for you to write a book. I would definitely buy one.

    You're also right on the money about kicking.

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