Training for 50’s, how often would you have sprint/speed focused sessions and what type of training would you do on lower intensity days?

So I'd say for sprinters, there's kind of two elements that you want to focus on one is strength and the other is technique and feel for the water kind of. So, obviously Sprinter spend a lot of time in the weight room. So I'd say that makes up quite a bit of practice time. Usually the sessions are a bit shorter, but more high intensity. I would also say, on off days. I spend a lot of time. I mean, I guess I'd consider myself a Sprint brush to occur more. Because in the hundred and working on the 50, I personally focused a lot more like technique and then just like, stretching out in the water, like getting a feel for the water and then, I don't know, it depends on the week, but I do maybe two to three Sprint sessions a week.

OK, [? John C, ?] so specific training for sprinters. One thing that I wouldn't, work speed every day. Yes, right, no. Because you just end up-- you overstress the system. And then you can also get to a point where you can get flat quite quickly, where sometimes you feel like you've just got nothing to give. So what I would tend to do in a weekly format, I would work speed Monday, Wednesday, Friday. And then Tuesday, Thursday, Saturday would be either gym or low end aerobics, swimming, while not pushing the nervous system too much, to let that recover. So what type of training would I do on the low intensity days? That's the other part, which is easy. Aerobic, and skill, and drill. I would tend to go for weights on a Tuesday night, Thursday night, and a Saturday morning. And after weights, I would just do an easy swim-- just technique and drills, no intensity base there. And on the morning sessions, again, very light aerobic-- mixture of freestyle and backstroke. For super sprinters, those sort of lower intensity days, after weights, you can swim 400 to 1,000, just good technique work. And also in the morning, I would do a session-- 1.8k up to 3 to 4. It just depends on that individual and what time of the year you're doing it. So speed Monday, Wednesday, Friday. And low intensity day Tuesday, Thursday, Saturday, with a mixture of freestyle and backstroke on those low intensity days.

We've had the greatest success training for a 50 by doing just single practices. So six swims a week with the morning practices being either dryland or weights. We typically either do intense sprinting and low-level aerobic and avoid all the stuff in between for those athletes. So you're either going perfect stroke, long and slow, or you're getting up and going.

Jones, yeah, I've never actually just trained for the 50s. Actually, I take that back. I've tried it. And it's not very successful because what you end up doing is just training top-end speed and power. And you end up just numbing that. And you're just training very short distances. So even a guy like Bruno Francis would train for the 100 freestyle for a relay selection for Brazil. So I've never had anyone that I've just specifically trained for the 15. And when we're doing speed we open up the playbook. So we do top-end speed, front-end speed, back-end speed, VO2 max top speed. Slower speeds as well are important. They're not speed, but they're the slower speeds. And so you want to open up the whole playbook. But in terms of training specific speed, we try and do it like on a day on, day off basis. So we'll train speed Monday, Wednesday, Fridays, and then maybe even some lactate on Saturdays. So it'll be four main speed sets a week. We may throw in some shorter power-type speed work on those days as well. But Tuesdays and Thursdays for us are pure recovery. Sundays are day off. So we're trying to spice it out so that we're hitting those speeds probably about four times a week, I'd say.

Hey, John, see how weeks you would typically divide divide it up to we'd have two days a week where we would have pure ballistics feed. Meaning resisted assisted 15s 25's. Everything would be about power. Everything would be about maximal, output, as fast as we can, as heavy as we can. And that was sort of the, the idea. Those two sessions within a week though. It would typically paired with a weight session. So we'd go wait, straight into a power and speed session. And then we had a couple other days. You know, Wednesday's would be a lactate workouts. Saturday's would be sort of stand up your hottest Sprint, day of the week. And then, our really have two days in there that we're sort of threshold. Every Star work. So for the low intensity days technique. Focus threshold, Focus, maintaining hydrate for a extended period of time at threshold to help facilitate the flushing from the, you know, days before. But then also maintaining sort of that aerobic threshold or aerobic capacity throughout the season.

I think doing between two and three Sprint, or speed sessions per week, would be enough. And the sessions I think in between those would be low level moderate. Good technique combination of swim. Kick Paul putting fins on going, drill work, maybe some work on their schools. So some starts and turns, but just over a very, very short distance. So I think that's support work that you're doing. Doing in between the bouts of high-level speed training needs to be very moderate to very low-level to allow the athletes to recover.