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Thread: I need a great!! speed workout.

  1. #1
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    I need a great!! speed workout.

    I'm a Speed Freak through and through.

    Uh, no, not that kind of Speed.

    I'm talking about 25 and 50 meter freestyle type of speed. There is nothing I want more than a low, low 20 second 50 SCM.

    Any good workouts?

    Just the idea of swimmng anything beyond 100m makes me ill. All of you long distance swimmers are truely nuts. You should seek medical help.

    I've only trained/ swimmed competatively for 2 months and I know my lungs are way out of shape. Maybe that's why I like the shorter distances. Currently my best 25m time is 11.3 sec and my best 50 SCM is 26 sec.

    Danke

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    Active Member u352's Avatar
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    Hehe-speed kills.

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    Very Active Member SwiminONandON's Avatar
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    lol ... someone else that has seen Halloween ... ok, that is at least what I associate the line "speed kills" with.

  4. #4
    Moderator Rob Copeland's Avatar
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    If youíre currently swimming a 26 second 50 SCM and want to get to 20. You donít need a good workout; you need to be training with a world class club. And if you are going 26 after only 2 of months of training, get with the club quick, so we can see you in Beijing in 2008!

    Considering that last yearís NCAA champ in the 50 SCM, Fred Bousquet, could only manage a 21.10 while swimming with one of the best college programs. I doubt, a bunch of Masters posters can concoct a better training regimen.

  5. #5
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    Re: I need a great!! speed workout.

    the 50 meter free is about speed and speed endurance and smart splitting

    do 25's for time, 50's for time
    lots of rest
    even and negative split 50s
    easy speed sprints

    ande

    Originally posted by 69gscal
    I'm a Speed Freak through and through.

    Uh, no, not that kind of Speed.

    I'm talking about 25 and 50 meter freestyle type of speed. There is nothing I want more than a low, low 20 second 50 SCM.

    Any good workouts?

    Just the idea of swimmng anything beyond 100m makes me ill. All of you long distance swimmers are truely nuts. You should seek medical help.

    I've only trained/ swimmed competatively for 2 months and I know my lungs are way out of shape. Maybe that's why I like the shorter distances. Currently my best 25m time is 11.3 sec and my best 50 SCM is 26 sec.

    Danke

  6. #6
    Very Active Member geochuck's Avatar
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    50 scm just a great dive a few strokes and kicks, a great turn a few more strokes and kicks, it is over.
    Keep it simple George Park
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  7. #7
    Participating Member DeamonEamonn's Avatar
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    Descending Intervals

    Ok, im a freestyle sprint specialist im 14 and i go a 54:06. The key to this is descending interval training. Take a set of 5X100 freestyle and start with the inteval at 1:20. On each following 100 drop 5 seconds. Do this set four times then do an easy 200 pulling set on 3:00. Then repeat the desending. This is one time through. Do this 5 times then cool down on a 500 yd swim. Then your done for the day. Do that twice a week and then double the the number of sets and cut the intervals in half and do 50's. By the end of one month ull be at least at 22-23.
    "Because of physiological changes in certain
    harmones producing metabolic pathways
    during aerobic and anerobic exercise,
    swimmers are the most sexually active
    athletes." -Time Magazine

    ...word

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    Very Active Member geochuck's Avatar
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    Re: Descending Intervals

    Originally posted by DeamonEamonn
    Ok, im a freestyle sprint specialist im 14 and i go a 54:06.
    Yards or meters, short course or long course.
    Keep it simple George Park
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  9. #9
    Participating Member DeamonEamonn's Avatar
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    Reprizzle

    The sets of 5X100 work better in longcourse. And yes 54:06
    "Because of physiological changes in certain
    harmones producing metabolic pathways
    during aerobic and anerobic exercise,
    swimmers are the most sexually active
    athletes." -Time Magazine

    ...word

  10. #10
    Very Active Member geochuck's Avatar
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    If you had asked me 50 years ago to do that kind of work out , easy but now I like 25s and 50s and very few of these.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

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    A Sprint Workout from July 5, 2005

    Here's a sprint workout we did on July 5:

    http://www.dynoswim.com/freestyleFre...?workoutId=122


    Let me know how you like it.


    Dean O.
    Dean O.

    Visit www.dynoswim.com for a database of hundreds of downloadable workouts, you can add your own too.

  12. #12
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    I hate the dinoswim background. It makes it very hard to read their workouts.

  13. #13
    Very Active Member geochuck's Avatar
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    For a sprint workout, I like it simple 25s with a dive, hop out do it again, every one as fast as you can go. When you get too slow rest a few mins and do it again. Of course no stretching before or after but a good warmup and a good cool down swim.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

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    Talking OK, here's a better one.

    We'll be doing this one tomorrow. It's a pure sprint, with heavy emphasis on perfect stroke and drills.

    We'll be on our swimmers big time to swim well, that means: high elbows / reach / finishing stroke / and rotation (not to mention pointed toes. We stop and rebuild our stroke when fatigue sets in.

    It'll take us about 1 hour 45 again with heavy emphasis on quality speed work. Intervals on the 25s are not important.

    Let me know what you think:


    http://www.dynoswim.com/freestyleFre...?workoutId=130
    Dean O.

    Visit www.dynoswim.com for a database of hundreds of downloadable workouts, you can add your own too.

  15. #15
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    Dean and Everyone,

    I looked at the workouts you shared it's clear that the intervals might not be appropriate for everyone. Do you have a suggestion for a work/rest ratio for sprint sets?

    I have found that doing series of 50s and 100s on rest intervals of 20 seconds or less gets me in shape for middle distance events but not for real sprint efforts. This year I would like to do a couple sprint workouts a week and keep my sprint fibers awake.

    The rest of the week I would be doing the normal team workout that for the next 3 months would be geared for the Hour Swim. From there it progresses to the 1650, and the 500 leaving little opportunity to sprint until well into the competitive season.

    The best one I've found so far was one I did at Stanford last Saturday - LC.
    After the warmup, technique sets, and kicking, we did:

    2 x 3 x 50 - 15m sprint/35m recovery, 25m sprint/25m rec., 35m sprint,15m recov. x 2 RI=20 sec.
    3 x 2 x 50 + 2 x 100 - sprint the 50s and the 1st 100, 2nd 100 recovery RI=40 sec.

    After the main set there was a pull set and warmdown.

    If anyone has experience with successful sprint training workouts, I'd appreciate your sharing them as well as advice on how often you do them and an optimal work/rest ratio. Thanks!

    Nancy

  16. #16
    Very Active Member Paul Smith's Avatar
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    Nancy,
    I think whats important is to be clear as to what the goal is here.......if its to simply try and develop more speed but maintain your focus on distance events then your program makes sense.

    If on the other hand you really want to move over to the "dark side" and focus on the 50/100 as your primary events (something everyone should try for one season....in my opinion) then you would need to change quite a few things:

    - dryland strength training

    - race pace workout training 1-2x a week with long rest intervals, such as 5 x 50 @ 3:00 from the blocks

    - lots of meets swimming these events, hard to prep for these events without racing them a lot.

    - mental prep; seems obvious, but improvements/winning/setting records in these events depend on not making a single mistake, most of the time the mental side is where people blow it.

    Good luck!
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  17. #17
    Very Active Member geochuck's Avatar
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    Do lots of all out sprints, 25s and 50s with rests that almost bring your heart rate back to resting state. I would not do the 10 sec or 20 sec repeats rest a little longer and swim faster.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  18. #18
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    Thanks Pablo and George for your replies. I appreciate your help.

    Responding to Paul, I am VERY serious about regaining my sprinting abilities. That's why I'm taking it upon myself to venture out from my team program and try to figure out how to get back my sprint capabilities. I've never really been in a sprint oriented program so I'm kind of learning as I go. I've been trying to "come back" from 3 shoulder surgeries and haven't seen the results I expected from all the work I've put in. My middle distance and distance events have shown the most improvement but I'm a sprinter and those are the results I want to see. It occured to me that perhaps I need to train for sprinting rather than expect to sprint well from a general training program.

    - I do dryland strength training 3 x week
    - I've begun my program with 2 x week sprint training (though I'm not entirely clear as to what that would be other than swimming as hard as I can)
    - not many meets this time of year in CA as they're all outside, but I do plan to swim at Long Beach 12/3 & 4, the next possibility will be February
    - I've been working with an excellent sports psychology consultant since my rehab from 3 shoulder surgeries.

    When you do a workout featuring 5 x 50 on 3 minutes, how long is the workout, yardswise? I had anticipated that a sprint workout would be shorter but the one I've been doing seems to not be much shorter. I also incorporated swimming with tubing, those days to build power. Is there a general principle for work/rest - 1:1, 2:1, etc.? While I get pretty tired after my sprint workout, the satisfaction and exhilaration of swimming hard more than make up for it.

    Thanks so much for your suggestions and if you have any workouts that would help me along this path, I'd appreciate your sharing them.

    Nancy

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    Nancy's Sprinting

    Hi Nancy,

    How old are you?

    In terms of your work/rest ratio, you need to begin monitoring your heart rate on your sprint sets. Depending on your age, we'll use 22-29 as a benchmark, your 10 second heart rate at the immediate end of your sprint repetition should be at least 30 beats. That is, 30 beats in a 10 second period. 10-15 seconds later, your recovering heart rate should be around 18 in that 10 second window. Depending on your conditioning, this may vary a bit so tweak your rest on your hardest sets to your pulse. Now remember, it's not how hard you work in the pool that's important, you need to focus on how fast you recover - that's your gauge on how well conditioned you are.

    As you get older (typically mid-late 20s) you will notice that your endurance will tend to improve on the mid-distance and distance events.

    Now, as the others were saying, all-out sprints are essential, but you always have to come back to technique / perfect stroke. Make sure you don't sacrifice your efficiency for high turnover. That's an easy and deadly habit to get into. Prepare your sprint sets with drills. Concentrate on your reach, catch, and finish. High elbows and tight stroke will give you a shorter range of motion and the ability to increase turnover while holding on to efficiency. All swimmers at every level have to come back to these basic principals, so don't feel like these drills are too fundmental. They need to be a core part of your training.

    As far as total yardage goes, this is also a bit of an art. Americans tend to pile on yardage, but I have some swimmers that respond much better after stepping away from the pool. Other swimmers need more yardage to feel comfortable. What works for one, won't work for the other. Try 4,000 meters for one and half hours, then peel it back to 3,500 at times. Keep records of all your workouts and note what is working and why you think so.

    Most important though, have you discussed your specific goals with your coach?
    Dean O.

    Visit www.dynoswim.com for a database of hundreds of downloadable workouts, you can add your own too.

  20. #20
    Active Member Hawaiiwoman's Avatar
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    Aloha Nancy,
    Iím not a top notch sprinter (yet) but my coach (Mark Noetzel) is. Hereís a workout that he had me do to prepare for 50 free for this yearís LC Nationals:

    MAIN SET: 20 X 50 on 1:10 send-off. The goal here is to maintain your best average. By this, he means that you hold the same time for each 50. The expectation is that you will bring that average down, over time, as you get faster. Initially I was able to hold :40-:41; over a 4 month period I was able to bring that average down to :37-:38. (You will be considerably faster, Iím sure) You want to do this workout when youíre fairly well rested because you are to use it as a benchmark to measure your progress. Also, you donít want to do it too often, about every 2-3 weeks.

    Hope this helps. -Becky

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