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Mexican National Record Setter Joins Forces with Faster Swimming Coach for Custom Daily Workout Plan

COLUMBUS, Ohio (October 30, 2019) — A 14-year-old swimmer from Mexico City has her eyes on Olympic gold after setting a Mexican national record time in the 50-meter butterfly using the innovative Faster Swimming 19-week training plan.

Athena Meneses-Kovacs, coached by her father Andres Meneses, set the record at the 2019 FINA Junior World Swimming Championship Aug. 23 in Budapest, Hungary, completing the 50-meter butterfly in :26.74, breaking the record she set the day before when she finished in :26.78. The previous Mexican national record was :26.97, which was set in 2016.

To achieve her Olympic dreams in Tokyo in 2020, Athena, along with Coach Meneses, will use a daily training plan custom designed by Faster Swimming co-founder and veteran swim coach Brad Burget.

The Faster Swimming training products, which Athena started using in November 2018, have been integral to Athena’s success, says Coach Meneses.

“From the moment I started training her, I started studying everything I could: books, videos, reports, other coaches’ training methods,” Coach Meneses said. “I started studying daily and then I found the Faster Swimming 19-Week Sprint Training Program.”

“I was excited to learn of Athena’s record-setting performance using the Faster Swimming training program,” Burget said. “When she and her father asked me to design a personal program to help get her to Tokyo in 2020, it was an honor. I’m so proud that Faster Swimming will be a part of this young woman’s Olympic training regimen.”

Athena has been competing in the Junior World Swimming Championship since she was 10, but it has only been in the past year when she started training with Faster Swimming’s 19-week program, that her career has taken off, earning five gold and three bronze medals in competition.

For more information on Faster Swimming’s 19-Week Sprint Training Program contact Burget at info@fasterswimming.com, or visit fasterswimming.com to check out the entire library of Faster Swimming training products.

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Faster Swimming was founded by Brad Burget as a source for innovative training programs for swimmers at all levels. Brad brings more than 35 years as a swim coach at high school, age group, masters and collegiate levels. John Coffman, who contributes to the strength training in the line of materials from Faster Swiming, is a coach of three separate sports (swimming and diving, track and field, and cross-country) at the high school level, and is also a certified personal trainer. Together they bring their bank of knowledge to the Faster Swimming line of training aides to make every swimmer the best athlete they can be.

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5 sample swim workouts

Workout #1

warm up: 500 mix
8 x 50 kick descend by 2 :10 rest

Set #1 warm down as needed after each sprint

6 x :48 second sprints ( :48 is the goal time for the 100 fly)
3 of them free kick and 3 of them fly kick

Set #2 warm down as needed after each sprint

4 x :48 second sprints
2 of them fly sprint swim and 2 of them sprint paddle swim free

Workout #2

warm up: 600 mix
4 x 100 50 kick / 50 swim build each 50 to 80% :15 rest
6 x 50 swim 3 free / 3 fly build each 50 to 90% :20 rest
100 easy

Set #1 Tempo sprints ( decide stroke count to time and maintain speed once per each
25, starting 2 strokes after the break out)

2 x 25 swim (1 fly, 1 free) to develop tempo speed unless already known
rest as needed
4 x 75 swim (2 fly, 2 free) tempo each 25 maintaining speed

warm down as needed

timed turns, break outs and finishes

Workout #3

warm up: 400 mix
4 x 75 kick / swim / kick by 25 @ 70% :15 rest
6 x 50 kick @ 85% 3 fly, 3 free :15 rest
100 easy

2 x 100 sprint kick 1 free / 1 fly
50 easy after each kick

Set #1 swim set fly and free

8 x 25 on :40 build each 25 to sprint
2 x 100 on 2:15 broken @ 50 for (:10) negative split
variable speed by 50 90% – 100%
50 easy
2 x 50 on :50 sprint

12 x 25 on :35 1-4 tarzan (2 +/- 20 strokes and 2 increase arm speed)
5-8 recovery

Workout #4

warm up: 600 mix
repeat twice fly kick set up to :20 rest
100 middle 50 sprint kick
50 variable speed by 25 70% – 100%
2 x 25 sprint
warm down as needed

Set #1 paddle swim freestyle :10 – :20 rest as needed
8 x 50 @ 85%
2 x 100 @ 90%
1 x 200 variable speed by 25 70% – 100%
100 easy

one block sprint broken 100 @ 50 and 75 for :10 each

warm down as needed

Workout #5

warm up: 400 mix into

all choice rest within reason but increase and elevate heart rate
2 x 50 kick / swim by 25
2 x 100 kick / swim by 50
2 x 150 kick / swim by 75
50 easy then timed 200 swim
50 easy then timed 2oo kick
100 easy

200 alternate by 25 kick fly @ 80% / swim fly @ 100%
2 x 150 as above 1 fly / 1 free
2 x 100 as above 1 fly / 1 free
2 x 50 as above 1 fly / 1 free

warm down as needed

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Sample workout during taper phase weeks before Champs !

Day #95

Warm up: start into 300 choice swim @ 70%

6 x 50 choice kick @ 75% :10 rest

spend 5 minutes on reaction drills

spend 5 -10 minutes on 1 or 2 step relay start with tarzan break outs
(or do start, turn, finish drill)

25 easy

Set #1 freestyle paddle swim if desired

4 x 125 on 1:55 VS by 25 100% – 75% (1-2 strokes higher on faster 25)
start each 125 with 25 @ 100%

4 x 125 on 1:40 open turn to get time @ 25
1st 25 @ 75% focus on longer stroke and breathing /
100 @ 500 RP with inc stk cnt each 25

50 easy

4 x 125 on 1:20 – 1:35 +/- based on ability
sub :05 faster than challenging send off chosen
1st 75 with moderate stroke count / last 50 2 strokes higher each 25

8 x 75 recovery on 1:15
25 6 stroke tarzan sprint break out then easy to wall
25 5 fast strokes / 4 slow strokes
25 easy

Set #2 top or 2nd stroke kick – complete this set twice :20 rest

2 x 200 #1 VS by 50 75% – 100%, #2 VS by 25 75% – 100%

150 75 5 fast kicks / 5 slow kicks into 2nd time thru


spend 5 minutes on turn


Set #3 swim set – add additional rest if needed or warm down

6 x 100 on 3:00 1-3 top stroke, 4-6 2nd stroke
#1, #4 broken @ 50 for :10 – :20 as needed @ 200 RP
#2, #5 broken @ 25’s for :05 – :15 as needed @ 100 RP
#3, #6 straight goal with +/- :05 from best time
if time allows from block and work on race strategy
100 easy

Total yardage = 4,575

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Taper Swim Workouts shouldn’t be easy and require QUALITY!

The Taper phase used by Faster Swimming is a 7 week process.

Get the exact workouts needed in our 23-week program.

Below is workout #105 of #113 that lead to Championships: 

Day #105 

Another meet warm up: 

600 choice swim @ 70% 

6 x 100 choice 50 kick / 50 swim :15 rest 

6 x 75 choice #1-3 kick / swim / kick by 25, #4-6 swim / kick / swim by 25 :15 rest 

6 x 50 swim take heart rate then :10 rest 
#1-3 heart rate above 25 for 10 seconds, #4 easy, 
#5-6 heart rate above 30 for 10 seconds 

5 x 75 recovery swim on 1:10 

Set #1 SKILLS spend 10 – 15 minutes on each 

1. reaction drills 
2. starts and relay starts 
3. turns, finishes and walls into and off turns 

Set #2 
6 x 25 swim @ 100 RP or 200 RP rest appropriate to hold pace 
( or 2 x 100 @ 500 RP) 

6 x 75 recovery swim on 1:10 

2 x 100 choice kick :15 rest 
1st 25 alternate 5 fast kicks / 6 slow kicks, last 75 @ 70% 

4 x 25 kick #1-2 build to sprint, #3-4 @ 70% 

6 x 75 recovery swim on 1:10 

Total yardage = 3,725 

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Building Aerobic Capacity and Race Pace

500 free goal time 4:50.00 training guidelines:

Building aerobic capacity needs to be done by monitoring heart rate.  You can add longer warm-up sets if you feel the need to increase yardage for your swimmer. Each swimmer will have a certain amount of yardage per workout where you need to end the practice and that is just knowing your swimmer. You will build aerobic capacity and a base to taper from if you monitor heart rate. For example; 8 x 100 on a 1:30 send-off, holding Race Pace with the Heart rate at 28 +/-for :10 seconds (each swimmer is different) will build and maintain aerobic capacity faster than doing a set of 4 x 600 where you just tell the swimmer to build or hold a fast pace.  Training at Race Pace will help the swimmer understand/feel the speed needed in a race and give them confidence. Train all your main sets based on race pace and heart rate.  You can still do set of 4 x 600 but don’t make that a habit.  Always do Race Pace in practice and some short sprints or Tarzan in the workout.

Week 15 and 16 of the 23 week FasterSwimming book will give you the longest workouts of the season. Feel free to add or subtract yardage based on your swimmer. I have included workout #79 below for you to use as a test set for pace and stroke count. When you are about a week into the season do this test set to get a starting point for training. Let’s say your swimmer starts out holding a 1:07 pace per 100 and swims 19 strokes per 25. Begin your main sets by monitoring heart rate while holding a 1:03+/- pace per 100 and 18 strokes per lap, for about 3+/- weeks.  As your swimmer progresses drop the training pace per 100 to 1:00 at 17 strokes per lap for another 3 +/- weeks. During the 7 week taper before champs, the training race pace per 100 should :58 or faster per 100 holding a stroke count of 16. Remember this is a guideline and very realistic.   Race pace sets can be written with all distances involved it just takes a little math, so be creative. As your swimmer progresses the rest needed for a particular pace will decrease.

Stroke counts depend on efficiency of stroke, size of athlete and other factors that only a coach would know by training the athlete. As the swimmer progresses adjust goals hopefully faster!

The next step will be to help the swimmer understand how to swim the 500 in a meet. Remember to follow the workouts in the 23 week book and complete all the kicking sets as outlined. It is important to alternate upper and lower body work within sets or by sets. This will help add recovery to every workout while increasing intensity of each practice.

Warm up:  (meet warm up)

600 choice swim

6 x 100  choice 50 kick / 50 swim   :10rest

then stretch based on time allowed no longer than 5 minutes

6 x 75  choice  :10rest with heart rate about +/-20 at a minimum, check  twice adjust heart rate based on age and level of fitness

1-3  kick / swim / kick by 25, 4-6 swim / kick / swim by 25

6 x 50  choice swim – raise heart rate, check heart rate and then :15rest

1-3 heart rate +/-25, 4 easy swim, 5-6 heart rate +/-30

100 easy

2 x 25 sprint (work in starts at meet)

75 easy after each

This workout may not be for all but do your best!

Please adjust test set for age and ability with shorter distances. Remember this is a test set to determine beginning training pace per 100.

2 x 1500 free on 17:30 (1:10 pace per 100)

adjust as needed – 20:00 is a 1:20 pace per 100

use paddles if desired

2 x 1000 free on 11:40 (1:10 pace per 100)

8 x 75 recovery on 1:10

timed 800 free

8 x 75 recovery on 1:10

OVERSPEED

4 x 25 pull only for speed continuous

100 easy

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Tapering Explained with Example Workout

Tapering means a lot more than resting and is a long process to prepare the athlete for a series of championship meets or “The Big Meet”. The athlete will still increase aerobic capacity while developing the speed needed for the end of the season. Developing Speed and Power is the focus for the athlete’s niche events.

Let’s walk through the first taper workout. Each coach will need to adjust this workout based on practice time constraints and ability of the athlete. Set #1 could be completed once. Set #4 could be eliminated as it is a repeat kick set. Set #5 could be changed to 4 x 100 instead of 200’s and you could adjust your speed to 100 Race Pace work.

Warm up:

You will notice that % of effort is noted throughout the workout. Variable Speed is a major part of the workouts. You don’t want your swimmers training at slow speeds for long periods of time so Variable Speed is always used. You want Race Pace work! Emphasize to your athlete that perceived effort is a major part of the 23 week and 14 week plans. Make sure that your swimmers understand the importance of QUALITY work during taper. TAPER DOES NOT MEAN RESTING BUT THE SPEED AND POWER PHASE.

“No Grab Start: is a drill used to get the swimmer to use legs first when reacting on a start.

Tarzan is used a lot as a speed drill throughout the taper. Please email me with any questions or further explanation of drills or this workout. brad@fasterswimming.com.

Heart Rate is only used once in this workout during warm up but is a great tool and used a lot during taper.

Warm up: start into 300 choice swim Variable Speed by 150 70% – 75%

6 x 50 all no grab starts (emphasize leg reaction first no arm swing or upper body movement)

1-3 25 choice swim / 25 Tarzan heart rate above 25 beats for :10 seconds

4-6 25 choice swim / 25 3 strokes Tarzan fast then 1 stroke easy freestyle with head down repeat pattern.

25 or 50 easy based on what end of the pool you train.

Set #1

Sets are designed for this workout alternating upper body and lower body by set. This is built-in recovery work and a planned part of each workout. All workouts will either alternate upper body and lower body sets or the sets are designed to alternate upper and lower body within the set.

For ex: 4 x 100’s alternating 25 kick @ 70%/ 25 sprint swim/ 25 kick @ 80%/ 25 drill swim.

Incremental Stroke Count – Where the athlete increases the number of strokes per a specific distance to increase speed. This does not imply less efficiency or a change in stroke mechanics.

Complete the set below IM with :15 rest into the 3 x 100 IM on 1:20 send off followed by the 50 easy into the second time swimming freestyle also with :15 rest.

The freestyle part includes incremental stroke count and variable speed work by a specific distance or by stroke count.

The variable speed work in the 400IM is a great way to teach your swimmers how to actually swim the 400IM in a meet.

Set #1 complete this swim set twice – 1st time IM(Individual Medley), 2nd freestyle :15 rest

3 x 200 reverse IM order (combo fly 2 right arm, 2 left arm, 3 swim both arms) @ 75%

(2nd time thru free – incremental stroke count each 50)

400 IM order (combo fly as above) Variable Speed by 50 75% – 80%

(2nd time thru free – Variable Speed by 50, 75% – 80% with incremental stroke count on the 2nd 50).

3 x 100 IM on 1:20 1st one @ 80% with last sub +/-1:05 adjust for ability.

(2nd time thru free with :15 rest, 1st 100- 15 fast strokes / 15 slow strokes,

2nd 100- 10 fast strokes / 10 slow strokes, 3rd 100- 5 fast strokes / 5 slow strokes)

50 easy into 2nd time

Set #2

This kick set includes variable speed work by a specific distance and kick count. Make sure your athlete understands the importance of kicking. Kicking is specifically outlined throughout the season and especially during taper. Understanding the importance of kicking for speed and power and how to taper legs are essential. This taper process takes you step by step.

Set #2 top stroke kick set :20 rest

2 x 300 VS by 150, #1 70% – 100%, #2 100% – 70%

4 x 50 #1 5 fast kicks / 5 slow kicks, #2 10 fast kicks / 10 slow kicks,

#3 15 fast kicks / 15 slow kicks, #4 20 fast kicks / 20 slow kicks

50 easy

 

Set #3

Race Pace is the goal time the athlete wants to achieve in a specific event. Holding Race Pace when asked for shorter distances is necessary to prepare each athlete for the physical and mental demands of the work needed. Know what times you want the athlete to swim for each distance. When tapering, the athlete will complete race pace sets with less rest, on faster send offs and for longer distances to prepare them for the eventual swim.

Set #3 top stroke swim

25 on :25 @ 100 Race Pace

75 on 1:20 @ 200 Race Pace

50 on :45 @ 100 Race Pace

100 @ 200 Race Pace

100 easy

2nd stroke swim

50 on :50 @ 100 Race Pace

100 on 1:50 @ 200 Race Pace

75 on 1:30 @ 100 Race Pace

125 @ 200 Race Pace

100 easy

Set #4

Complete as noted above

Set #4 2nd or 3rd stroke kick set repeating set #2

Set #5

Achieving Race Pace is essential and the athlete needs to take responsibility for this. Please adjust rest when breaking the swim or allowing more warm down or recovery time if needed. Try to consider where the athlete is in their training to help you decide parameters for the set. Adjust as needed to achieve Race Pace time.

Complete from blocks if time allows – top stroke swim

flyer’s swim the 1st 200 freestyle, add warm down if needed between 200’s

4 x 200 on 3:30 – 4:00 +/- based on quality and time needed to recover

1st @ 400 IM Race Pace or 500 Race Pace

2nd @ 200 RP – 400 Race Pace/500 Race Pace broken @ 100 for :05 – :15 as needed

3rd and 4th @ 200 Race Pace broken @ 75 and 150 for :05 – :15 each time

100 easy

Total yardage = 6,725

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Mistakes When Swimming the 100

There are two major mistakes that most swimmers make in the 100 of any stroke, sprinting the first 25 full speed and not breathing.

Teaching the swimmer how to control the beginning of the race is key.  Swimmers need to understand the importance of breathing.  Except for the 50 free, breathing is one of the most important things a swimmer needs to focus on especially the first 25. Breathing begins the process of removing lactic acid from the body.  

Teach your swimmer to control(speed) the first leg of the race and how it will affect their splits.

Start by having your swimmer do a 25 sprint from the block.  Let’s say your swimmers time is :13 on the sprint.  Have them do another 25 from the block making sure that they breath maybe 3 times and swim a controlled 13.3. This 25 isn’t a full speed sprint but maybe 90%-95%.

This will take time for them to understand and control but is key to their future sprinting especially as they age and develop.

Using the VASA ERG has helped my swimmers understand effort needed at the beginning of the swim in order to maintain and increase effort throughout the swim.  The VASA reads output in effort that is measured in watts.  The sets below are designed to help the swimmer understand output and effort needed. The idea is to complete the VASA ERG set first then repeat in the water.  The swimmer will need a significant warm down if you have them swim immediately after the Erg sets.

The set is 4 x 100 using the VASA ERG machine followed by 4 x 100 in the water.

I have included only two of the swim videos in this collection.  Please copy and paste the links below into your browser.

First 100 fly

Descending 25’s continuous.  Have the swimmer watch output to control.

VASA ERG DESCEND

http://www.viddler.com/explore/FasterSwim/videos/271/

SWIM 100 DESCEND 25’S

http://www.viddler.com/explore/FasterSwim/videos/272/

Second 100 fly

25 strong (:10 rest) 50 sprint swim (:10 rest) 25 sprint.  The first 25 strong is key!

VASA ERG BROKEN 100 FLY

http://www.viddler.com/explore/FasterSwim/videos/269/

BROKEN 100 FLY SWIM

http://www.viddler.com/explore/FasterSwim/videos/273/

Third 100 fly

100 fast from the block

VASA ERG 100 FAST

http://www.viddler.com/explore/FasterSwim/videos/268/

Fourth 100 free

100 broken as second 100

VASA ERG BROKEN 100 FREE

http://www.viddler.com/explore/FasterSwim/videos/270/

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Preparing for Championships through Taper

Now is the time of year when everything counts. Hopefully, your swimmers have trained well and if they haven’t well then last call.

Taper time is a well thought out process of preparing your swimmers for championships.  Taper means QUALITY work and QUALITY recovery just to begin.   Race Pace, Variable Speed swimming and kicking, Understanding the process of resting legs, etc are huge components of this 7-week preparation. This is the time of the year to emphasize exact race pace speed needed for the big swim.

I have included a few videos to help you through the process. Heart rate is a great tool to establish what your swimmer needs. Tarzan is used to spark the nervous system and work the fast twitch muscles of the whole body as well as Overspeed work.

This process and all information is spelled out on the weekly outlines included in the Faster Swimming 23 and 14-week books. The 23 and 14-week book include the exact swim and dryland workouts throughout the taper process.

I would be glad to help just let me know, thanks!

Brad

 

Please copy/paste the links below into your browser.

Heart Rate Set Explanation:

http://www.viddler.com/explore/FasterSwim/videos/146/

Heart Rate Set Swimming:

http://www.viddler.com/explore/FasterSwim/videos/147/

Tarzan

http://www.viddler.com/explore/FasterSwim/videos/78/

Overspeed with cords

http://www.viddler.com/explore/FasterSwim/videos/111/

Pulling Cords

http://www.viddler.com/explore/FasterSwim/videos/112/

Overspeed Drag and Pull

http://www.viddler.com/explore/FasterSwim/videos/237/

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Keys to Developing Your Own 7 Week Speed Refinement Program – Intro and Practice Techniques

Hello Coaches and Swimmers.

We are going send out two excellent sprint workouts per week for 7 weeks.  They were used in a 7 week program along with Dryland/weight training and recovery swimming.

For example: Monday – Dryland/Weights, Tuesday – Sprint workout #1, Wednesday – Recovery swimming, Thursday – Day Off, Friday – Dryland/Weights, Saturday – Recovery swimming, Sunday Sprint workout #2.

You can follow this plan for the next 7 weeks and incorporate the Sprint workouts accordingly.

The workouts are designed to develop speed and create the physical and mental understanding of Race Pace (goal time work). Recovery is either written into each set or by alternating kicking and swimming by sets. Do the workouts as written for the best results and maintaining quality.

Each set explains the % of effort needed. You will be introduced to almost all of the aspects that are written into the 23 week, 14 week and 7 week programs created by Fasterswimming.com. They are; partner racing kicking/swimming, variable speed work by distance – stroke or kick count, race pace work for all strokes, tarzan drills/sets, incremental stroke count, broken sprints to maintain quality, fins, cords, paddle swimming, heart rate swimming/sets, recovery swimming/kicking, descending swimming or pace, over speed and block sprints to name a few.

 

PRACTICE TECHNIQUES

1. Racing – The drive to win close races to recover from mistakes and overtake your competition, the desire to win!!!! Some swimmers have that desire and others must be taught. You must add racing sets in your workout. Each swimmer must have the ability to start and stop speed (variable speed) throughout the season, no matter what phase of training you are currently involved. Drafting then passing, stagger starts and racing different abilities of swimmers in practice must be some part of a weekly routine.

2. Race Pace – This isn’t sprinting to exhaustion but creating the speed that will be needed to achieve goal times for each event. Let’s take the 100 free for our example: let’s say your goal is to swim a 48.00 in the 100. In order to achieve this swim, we must create and instill muscle memory at this speed. You will need to maintain 12.00 while swimming 25’s and 24.00 speed while doing 50’s. You can eventually work up to 75’s and broken 100’s (breaking them at different distances) and finally a 100 from the block before you actually swim your big race. This will give you the confidence needed for the big race. Start the season with enough rest at each desired distance to achieve race pace goal speed and as the season continues to lessen the rest interval and achieve the same result. If you are tired on a given day that you want to do race pace then you must give yourself enough rest to achieve race pace. This doesn’t have to be the main set but just the last 10 minutes of a desired workout. Please remember to do race pace during the aerobic phase of the season and during holiday training. Race pace develops muscle memory and helps create speed and power.

Remember that your dryland program is important and must coincide with this type of training. You will do more race pace as the taper progresses.Recovery and overspeed sets are as important and must be incorporated with race pace. Training with speed and power in the water and during dryland will enhance everything you are trying to achieve in your program.

3. Overspeed – Creating and enhancing muscle memory with the possible speed of a time not yet achieved in a race. Creating speed in short spurts helps train the fast twitch muscle make-up of every swimmer. Cords are a widespread example usually incorporated during the taper or resting phase of a season and should be used throughout. Overspeed can be achieved off starts and walls and during very short distances or with correct tarzan swimming.

4. Tarzan for speed purposes – Swimmers that do water polo use tarzan to see the ball. They are strong, have arm speed, upper body strength and usually are great at kicking. Wow, everything you need for sprinting! Sprinting doesn’t always mean short distances. 200’s are now in the sprint category.If you have ever seen Diana Munz swim she has great kicking skills that were evident in her swims off each wall and at the end of distance events.She shows variable speed and power in the distance events with her upper body and legs…

5. Recovery and dryland – These two categories make most people nervous.Proper recovery must be part of each workout phase and the dryland program must match. You must constantly change body part emphasis in your workouts to ensure recovery. Hard work should alternate legs, core and upper body. That doesn’t mean if you are recovering the legs you can’t work the arms. You need to alternate upper and lower body between dryland and swimming. You can alternate within each set, from set to set, from workout to workout or week to week. Add a true recovery workout once during the week and see how you respond the next day. Maybe you even need a day off as in MENTAL RECOVERY.

6. Each set should include distances as well as the repetitions, mechanics emphasis, and what to do on each part of the swim. For example: 6 X 400’son 5:00 free with 4 fl y kicks off each wall breathing to one side of the pool,to ensure breathing on both sides and even shoulder rotation. Odd swims are variable speed 75% – 95% by 50, with numbers 2 and 4 pace holding 1:02and number 6 being timed with sprint kicking each wall and last 200. Write it down and take it to the pool.

7. You must be able to read the clock and understand negative, even, ascending, and pace terminology for splits in races and practice. Swimmers should constantly be using the clock even during warm-up and warm-downs so times and speed can be inherent. You must understand a certain speed with feel. You must understand and learn variable speed and repeats of a certain pace physically and mentally. Simple example during warm-up 4 X200’s with descending send-offs with a goal time on the last 200. For example, 4 X 200’s on 2:40, 2:30, 2:20 and the last one go a 2:15.

8. Coaches flexibility: Stay flexible and evaluate if the swimmers are getting what you wanted out of each set. Don’t force the issue if motivation isn’t the issue. Change the set to achieve your goal, scratch the set if needed, adjust it or use it later in the season. If you change the set explain why and try to get them to understand the reason. If you can’t explain it you’ll never be able to teach it. If too much info is written for the set slowly increase the stimulus over time. Flexibility is hard as a coach feels the time constraint to get it all in. Fight that urge and back up, as that will help the swimmers more in the short and long term.

9. IM (Individual medley) and the importance of doing sets in IM order. Training the muscle memory of going from one stroke to the other and breathing patterns. Breathing patterns change from one stroke to the other, as does the timing of each stroke. When switching strokes the swimmer must gain control of the breathing pattern before settling into the race strategy of each stroke. Doing sets in IM order will help train the breathing patterns.

10. Heart rate is a great tool to see if you are sick, stressed, overworked, need more rest or just out of shape. You can measure these many ways by creating a set that helps you maximize heart rate and measuring how long it takes you to recover. Remember you are not a doctor nor should you diagnose yourself from this, it is only a tool that can be used to help you at each phase of training. This tells you about aerobic conditioning, fatigue during the core of training and the amount of resting needed to create race pace or sprinting. This tool definitely helps during taper and resting before meets.Consult a doctor or read up about heart rate, as there are plenty of studies and information on the subject. This will help you with flexibility and changing your workouts when needed.

Videos of Tarzan, Overspeed and partner racing are located on our facebook and Youtube pages.We have 13 dryland warm up and workout videos to use. Please email Brad with any questions beburget@gmail.com.

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7 Week Speed Refinement Program – Week 7, Workout 13 & 14

Workout #13

Warm up:

start into 2 x 300 :15 rest70% 50 kick / 50 swim

2 x 100 choice swim VS by 50 100% – 75% :15 rest

4 x 50 choice swim VS 5 fast strokes / 6 slow strokes50 easy

 

Set #1

4 x 125 on 2:15

1-2 50 kick @ 75% / 50 5 up tarzan 2 down easy / 25 tarzan sprint

3-4 50 kick @ 75% / 50 tarzan with inc stk cnt / 25 3 up tarzan 2 down easy

 

4 x 75 choice kick 50 @ 75% / 25 @ 100% :15 rest

4 x 50 on 1:15 sprint kick top or 2nd stroke

100 easy

 

Set #2 complete this set twice

6 x 25 partner race free kick on :50

50 easy kick into next time thru

100 easy

 

Set #3 OVERSPEED

3 x 50 drag and pull take rest as needed

4 x 100 recovery swim on 1:35

Total yardage = 3,200

 

Workout #14

Warm up:

start into 300 choice swim @ 70%

6 x 50 choice kick @ 75% :10 rest

Set #1 freestyle paddle swim

4 x 125 on 1:55 VS by 25 100% – 75% (1-2 strokes higher on faster 25)

start each 125 with 25 @ 100%

2 x 125 on 1:40 open turn to get time @ 25

1st 25 @ 75% focus on longer stroke and breathing /100 @ 90%-95%

50 easy

4 x 75 recovery with Tarzan on 1:15

25 6 stroke tarzan sprint break out then easy to wall

25 5 fast strokes / 4 slow strokes

25 easy

 

Set #2 top or 2nd stroke kick  :20 rest

2 x 200 #1 VS by 50 75% – 100%, #2 VS by 25 75% – 100%

150 75 5 fast kicks / 5 slow kicks

 

Set #3 top or choice swim set – add additional rest if needed or warm down

6 x 100 on 3:00 1-3 top stroke, 4-6 2nd stroke

#1, #4 broken @ 50 for :10 – :20 as needed @ 200 RP

#2, #5 broken @ 25’s for :05 – :15 as needed @ 100 RP

#3, #6 straight goal with +/- :05 from best time from block  same strokes as above

100 easy

 

Total yardage = 2,950