I realize that this is an old thread but, for anyone that might care, I have some input. My thoughts on swimming is that typical swimming workouts consist of high volume at speeds well below race pace. From what I’ve read above, the thought on this is that it improves technique. Wouldn’t it make sense that high volume, slow swims would tire the swimmer, thus deteriorating form while also training the wrong energy systems?
Speaking entirely for sprint swimmers, I think that volume should be cut tremendously and more emphasis placed on maximum effort swims. I don’t think that most swimmers spend enough time developing the power and CNS capacity to even swim at maximum speed.
Here’s what I would suggest as a brief phase to teach your body to swim at max speed. This is specifically for somebody focusing on 50 / 100 butterfly and freestyle, but still wanting to maintain the other strokes.
Day 1- Butterfly Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 2- Special Endurance 1
4 X 25 Seconds @ 100% w/ 4 minutes rest (Butterfly)
2 X 25 Seconds @ 100% w/ 4 minutes rest (Freestyle)
Day 3- Freestyle Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 4- Medley Tempo
4 X 200 IM @ 80% w/ 3 minutes rest
Day 5- Butterfly Speed Endurance
6 X 50 @ 100% w/ 5 minutes rest
Day 6- Rest
Day 7- Freestyle Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 8- Special Endurance 2
3 X 50 seconds @ 100% w/ 5 minutes rest (Freestyle)
1 X 50 seconds @ 100% w/ 5 minutes rest (Butterfly)
Day 9- Butterfly Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 10- Medley Tempo
4 X 200 IM @ 80% w/ 3 minutes rest
Day 11- Freestyle Speed Endurance
6 X 50 @ 100% w/ 5 minutes rest
Day 12- Rest
Day 13- Butterfly Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 14- Special Endurance 2
3 X 50 seconds @ 100% w/ 5 minutes rest (Butterfly)
1 X 50 seconds @ 100% w/ 5 minutes rest (Freestyle)
Day 15- Freestyle Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 16- Medley Tempo
4 X 200 IM @ 80% w/ 3 minutes rest
Day 17- Butterfly Speed Endurance
6 X 50 @ 100% w/ 5 minutes rest
Day 18- Rest
Day 19- Freestyle Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 20- Spedial Endurance 1
4 X 25 Seconds @ 100% w/ 4 minutes rest (Freestyle)
2 X 25 Seconds @ 100% w/ 4 minutes rest (Butterfly)
Day 21- Butterfly Speed
12 X 25 @ 100% w/ 5 minutes rest
Day 22- Medley Tempo
4 X 200 IM @ 100% w/ 3 minutes rest
Day 23- Freestyle Speed Endurance
6 X 50 @ 100% w/ 5 minutes rest
Day 24- Rest
As you see, almost every swim is at maximum effort, and complete to near complete recovery is given, allowing ATP and creatine stores to replenish. Here would be the dryland workouts to go along with it:
Day 1-
Speed Bench Press- 1 X 3 @ 60%
Ceiling Throws- 1 X 6
Speed Bench Press- 2 X 3 @ 55%
Ceiling Throws- 2 X 8
Day 2-
Rest
Day 3-
Push-Press- 1 X 2 @ 80%
Push-Throw- 1 X 4
Push-Press- 2 X 3 @ 75%
Push-Throw- 2 X 4
Push-Press- 1 X 3 @ 70%
Push-Throw- 1 X 2
Day 4-
Clean- 1 X 3 @ 80%
Clean- 2 X 3 @ 75%
Clean- 1 X 3 @ 70%
Front Squat Throw- 2 X 4
Lumberjacks- 1 X 8 (each side)
Day 5-
Hang Pulls- 3 X 5 @ 70%
Hang Snatch- 1 X 3 @ 80%
Snatch Throws- 1 X 4
Hang Snatch- 2 X 3 @ 75%
Snatch Throws- 2 X 4
Day 6-
Rest
Day 7-
Speed Bench Press- 1 X 3 @ 70%
Ceiling Throws- 1 X 6
Speed Bench Press- 1 X 3 @ 60%
Ceiling Throws- 1 X 6
Speed Bench Press- 2 X 3 @ 55%
Ceiling Throws- 2 X 4
Day 8-
Rest
Day 9-
Push-Press- 1 X 2 @ 85%
Push-Throw- 1 X 4
Push-Press- 2 X 3 @ 80%
Push-Throw- 2 X 4
Push-Press- 1 X 3 @ 75%
Push-Throw- 1 X 2
Day 10-
Clean- 1 X 3 @ 80%
Clean- 1 X 3 @ 85%
Clean- 2 X 3 @ 75%
Front Squat Throw- 2 X 4
Lumberjacks- 1 X 8 (each side)
Day 11-
Hang Pulls- 3 X 5 @ 70%
Hang Snatch- 1 X 3 @ 80%
Snatch Throws- 1 X 4
Hang Snatch- 2 X 3 @ 75%
Snatch Throws- 2 X 4
Day 12-
Rest
Day 13-
Speed Bench Press- 1 X 3 @ 60%
Ceiling Throws- 1 X 6
Speed Bench Press- 1 X 3 @ 65%
Ceiling Throws- 1 X 6
Speed Bench Press- 2 X 3 @ 55%
Ceiling Throws- 2 X 4
Day 14-
Rest
Day 15-
Push-Press- 2 X 1 @ 90%
Push-Throw- 2 X 2
Push-Press- 1 X 2 @ 85%
Push-Throw- 1 X 4
Push-Press- 2 X 3 @ 75%
Push-Throw- 2 X 2
Day 16-
Clean- 1 X 3 @ 85%
Clean- 1 X 3 @ 90%
Clean- 2 X 3 @ 80%
Front Squat Throw- 2 X 4
Lumberjacks- 1 X 8 (each side)
Day 17-
Hang Pulls- 3 X 5 @ 70%
Hang Snatch- 1 X 3 @ 85%
Snatch Throws- 1 X 4
Hang Snatch- 2 X 3 @ 75%
Snatch Throws- 2 X 4
Day 18-
Rest
Day 19-
Speed Bench Press- 1 X 3 @ 60%
Ceiling Throws- 1 X 6
Speed Bench Press- 1 X 2 @ 75%
Ceiling Throws- 1 X 2
Speed Bench Press- 2 X 3 @ 55%
Ceiling Throws- 2 X 4
Day 20- Rest
Day 21-
Push-Press- 2 X 1 @ 95%
Push-Throw- 2 X 2
Push-Press- 1 X 2 @ 90%
Push-Throw- 1 X 4
Push-Press- 2 X 3 @ 80%
Push-Throw- 2 X 2
Day 22-
Clean- 1 X 3 @ 85%
Clean- 1 X 3 @ 90%
Clean- 2 X 3 @ 80%
Front Squat Throw- 2 X 4
Lumberjacks- 1 X 8 (each side)
Day 23-
Hang Pulls- 3 X 4 @ 75%
Hang Snatch- 1 X 2 @ 90%
Snatch Throws- 1 X 2
Hang Snatch- 2 X 3 @ 80%
Snatch Throws- 2 X 4
Day 24-
Rest
At first these workouts might seem silly for a swimmer, but remember this is a brief phase designed to enhance the swimmer’s CNS capacity and learn to move at full speed. After this phase I would change the workouts to focus more on things such as pull-ups, chin-ups, rows, and lat pulls. Some cooldown and remedial work should also be used, especially if the swimmer has shoulder problems:
Butterfly Cooldown-
1 X 200 @ 50% (Breaststroke)
Freestyle Cooldown-
1 X 200 @ 50% (Backstroke)
Dryland Remedial-
Lying External Rotations- 3 X 10
Lying Internal Rotations- 3 X 10
Butterfly Rotations- 3 X 10
Lying Dumbbell Rows- 3 X 10
Lying Lateral Raise- 3 X 10
I expect to be highly criticized for this post, but I believe that spending just one month from your current training to do this (preferably in the off-season) would do wonders for your times.
Beau