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Thread: Fun, and Fast

  1. #21
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    Re: Fun, and Fast

    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


    Quote Originally Posted by JMiller View Post
    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)

  2. #22
    Very Active Member new's Avatar
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    Re: Fun, and Fast

    Quote Originally Posted by JMiller View Post
    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.

  3. #23
    Active Member Treebox's Avatar
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    Re: Fun, and Fast

    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

  4. #24
    sprint diva The Fortress's Avatar
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    Re: Fun, and Fast

    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.

  5. #25
    sprint diva The Fortress's Avatar
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    Re: Fun, and Fast

    Quote Originally Posted by JMiller View Post
    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!

  6. #26
    CreamPuff
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    Re: Fun, and Fast

    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!

  7. #27
    CreamPuff
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    Re: Fun, and Fast

    Quote Originally Posted by JMiller View Post
    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.

  8. #28
    CreamPuff
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    Re: Fun, and Fast

    Quote Originally Posted by JMiller View Post
    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.

  9. #29
    Very Active Member geochuck's Avatar
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    Re: Fun, and Fast

    Quote Originally Posted by (S)he-Man View Post
    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?
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  10. #30
    Back is faster than Fly poolraat's Avatar
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    Re: Fun, and Fast

    Quote Originally Posted by JMiller View Post
    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?
    I have entered the snapdragon stage of my life (Part of me has snapped and the rest of me is draggin ).

  11. #31
    sprint diva The Fortress's Avatar
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    Re: Fun, and Fast

    Quote Originally Posted by JMiller View Post
    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?

  12. #32
    Very Active Member LindsayNB's Avatar
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    Re: Fun, and Fast

    Can you elaborate on what Early Diagonal Forearm is?

    Thanks!

  13. #33
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    Re: Fun, and Fast

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

    ande

  14. #34
    Very Active Member geochuck's Avatar
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    Re: Fun, and Fast

    Quote Originally Posted by LindsayNB View Post
    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
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  15. #35
    Active Member maori's Avatar
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    Re: Fun, and Fast

    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
    ...just swim...

  16. #36
    Active Member maori's Avatar
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    Re: Fun, and Fast

    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)
    ...just swim...

  17. #37
    Very Active Member geochuck's Avatar
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    Re: Fun, and Fast

    Push off is from in the pool, no dive.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  18. #38
    Active Member maori's Avatar
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    Re: Fun, and Fast

    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''
    ...just swim...

  19. #39
    Active Member maori's Avatar
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    Re: Fun, and Fast

    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.
    ...just swim...

  20. #40
    Active Member maori's Avatar
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    Re: Fun, and Fast

    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
    ...just swim...

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