Fun, and Fast

[ande]

last saturday UT mens team sprinters did

8 x 25 fr on 3:00 from a dive
go under 10 on all of them

Looks like a great set

Perfect for long-term masters enjoyment.

200 easy
200 drill
200 pull

8x25 on 3:00 TOP SPEED with finZ

200 easy

(Try this 3/week for 6 months, and watch your 50/100 best times appear on the board)

[new]

Thanks Ande,

For the info on UT sprint work-outs...

I've thought of starting a blog, but that
would mean I'd be "required" to post. So,
instead I've decided to just post work-outs
that I'm most happy about.

Dec. 30 2007
Short course meters

3x200 DPS (average 11 strokes per length)

16x50 KICK, 12 with fins
on 1:10
4 fly
4 back (ALL UNDERWATER SDK) one breath on turns
4 free
4 breast (3 easy 1 fast, **40.58**) my PB (Training harder for IM)

10x50 paddles only free, 9 cruise, 1 fast 25.5 from push
on 1:00

200 DPS

4x50 3 easy 1 fast freestyle from push *24.93*

100 easy

Hey, I had the same idea, that's why i started this thread:

http://forums.usms.org/showthread.php?t=9260

Those are some workouts I usually do, but I always add or change something. It would be cool if you can post some of yours there.

[Treebox]

There's no "strategerie" in sprinting.

Man-up and start doing the old standards like 10 x 200 or 8 x 500 and then we can talk.

If you do a set that takes 24 minutes and you've only swum 200 yards, there is something seriously wrong with the picture. One thing you've accomplished is tying up a lane for too long. There is a fundamental difference between sprinters and D-men.

Tree

[The Fortress]

Holy crap! I went running today for the first time in a month. I've been doing the ankle flexibility exercises for a few weeks. Ankles felt like rubber.

[The Fortress]

Leslie,

Are you a tri-athlete? When I do the ankle work, I like to end with 5x45 seconds (jumping-jack skipping/15 sec rest... double jumps, focus on synchronizing the butterfly-kick timing *top/bottom*) This helps over-all co-ordination, plus it works the other side of the ankles... That way you can have maximum flexibility combined with optimal stability.

Have you noticed any improvement in the water?

No, former runner. Still like to run a couple times a week. I'll try the stabilizing exercises. Thanks!

[CreamPuff]

Fun and Fast Sets

(Did this last night.)

1st round was easy
2x100 @ 1:20
2x100 @ 1:15
2x100 @ 1:10
Rest :30
2nd round required a bit more concentration
2x100 @ 1:15
2x100 @ 1:10
2x100 @ 1:05
Rest :30
This last round was pure he##
2x100 @ 1:10
2x100 @ 1:05
2x100 @ 1:00 (I missed these! GRRR/ Fell apart basically; went 1:03 and not sure what I went on the last one)

Stroke Set (Did this fly today) - Can do on 1:30 or 1:20 Base
DO TWICE
1x100 Moderate Fly
1x100 (75 Fly Push/ 25 FR EZ)
1x100 (50 Fly HARD/ 50 FR EZ)
1x200 Fly Moderate
1x200 (150 Fly Push/ 50 FR EZ)
1x200 (100 Fly HARD/ 100 FR EZ)
*Make sure to do at least 4 SDKs off every wall!

[CreamPuff]

Ya, those look like great work-outs... You're quite an accomplished swimmer... Way to go... keep up the good work.

Thanks. I'm not NEARLY as accomplished as you are.

I get a lot of good ideas out of your posts.

[CreamPuff]

That's good... The intention was to share some different cross-training idea's and hopefully this could be useful for other people trying to reach similar goals.

This board is doing that. I train very differently from how I trained in high school. As a result I'm swimming faster at 35 than when I was in high school and USS.
Sad but true. Better late than never I guess.

[geochuck]

This board is doing that. I train very differently from how I trained in high school. As a result I'm swimming faster at 35 than when I was in high school and USS.
Sad but true. Better late than never I guess.

Do you swim farther now then you did in high school and USS or are you using better technique?

[poolraat]

8x25's on 3:00 is only one of many sprint sets...

Jonathan,

I am considering using this and your 2-week cycle for the next 6 weeks to get ready for nationals in May. How would you combine this into the 2 week cycle?. And what type of taper (and how long) do you recomend?

[The Fortress]

Today I did this work-out...

Long Course meters

4x(100 free + 50 IM)

2x{(4x50 fly) + (2x100 free)}
2x{(4x50 back) + (2x100 free)}
2x{(4x50 breast) + (2x100 free)}
2x{(4x50 free) + (2x100 free)} 3 minutes rest before last 100

Last 100 Fast from push, **55.93** (LCM)

(I honestly think the video analysis I've been doing of top swimmers in comparsion to my stroke has really helped my sprinting) I recommend finding a way to have your underwater put on video.

That's a cool workout.

What are you doing differently? EDF?

[LindsayNB]

Can you elaborate on what Early Diagonal Forearm is?

Thanks!

[ande]

nice work out
you're swimming fast in practice which is often the #1 indicator for swimming fast in meets

ande

[geochuck]

Can you elaborate on what Early Diagonal Forearm is?

Thanks!

EDF

EVF

SDK

Here are a few other 3 letter discriptions that can be used when going to swim meets abroad http://support.microsoft.com/kb/269592

[maori]

400 warm up
2x(100 kick 1'55'' + 4x50 i.m. 50'')
12x25 soft prg 1-->3 (30'')
500 crawl A2 (6'40'') + 5x100 Vo2max (1'15'')
50 easy
500 crawl A2 (6'40'') + 10x50 Vo2max (40'')
50 easy
12x25 butterfly (30'') 1° & 2° tecnique - 3° fast
100 easy

[maori]

Sorry but my little english does not let me understand: "from push".
It means: "with dive"? or "without"?
In first, we use to find the lattacid strenght very similar....(from C2 to C1)

[geochuck]

Push off is from in the pool, no dive.

[maori]

400 warm up
3x200 rec 20'' [ 1° IM (25 kick + 25 desc) 2° crawl (25 head up + 25 breath right & left - 3° pull ipoxy 6/5/4/3]
4x12,5m C3 crawl ( rec10'') + 50 easy back/breas
C1 (resistent lattacid) butterfly:
100 (2'15'') + 50 (1') + 25 (1'30'')
75 (1'40'') + 50 (1') + 2x25 (1° 30'' - 2° 1'30'')
50 (1') + 50 (1') + 3x25 (1° & 2° 30'' - 3° 1'30'')
25 (30'') + 50 (1') + 4x25 (30'')
100 easy work germanic backstroke
8x50m do easy tecnique work 50''

[maori]

I like this forum, i like to share work out. I learn. Why other masters don't do it?
I'm M35, coach professional and master.
Will u be in Goteborg nex WC? Bet a beer on 200 crawl and 400 i.m.

[maori]

I try to explain something:
i've been reading everithing you wrote. You're very able to increase performances without stress to much muscles. This is very important for master athlete.
tnx