Swimming

What are some challenging sets that effectively progress from anaerobic capacity to power?

Progressive Swim Sets: Anaerobic to Power for Optimal Performance

So here's the way I like to. Look at swimming, you have the Active swimming, Dive In The Water. You go from point. A to point B, when you're doing that, all of this is being activated as at the same time, you've got your metabolic Energy Systems. They feed into the contraction of your muscles to produce Force the speed in which that force is produced, is your power output and all of this is expressed through your Technique and all of this adds up to your velocity from I to point B. And so, if you want to go from a progression where you're focusing on an aerobic capacity and then you're wanting to, I guess optimize your power production then because we're, let's talk sprinting wires. So we can largely ignore the aerobic element for this type of stuff, very simply say, when you're initially starting you want to work on your anaerobic capacity while you're also working on this. All of these are going to be developed at the same time, just at a different Extent that different amplitude, so you could do a couple weeks with the parachute. You could do very simply few 25/8 25's on two minutes, rest at best average. And then you do a couple of weeks where you build that from 8 10 12, 14, so to speak. You might want to do se425 at the start, get your best average and then retest as you go along, and then after a good period of time where you've developed your anaerobic capacity, well, which would also improve. A lot of the other areas here at the same time then you want to move up the hierarchy and develop your power production. And so to do this you've got or you've already got your well enough, a well-established capacity here. So you want to take kind of the the pedal off the anaerobic load and so you're going to want more rest and you're going to be wanting to do outputs that are purely focused on optimizing technique and optimizing the speed of your Force production. And so you could drop that down to 46 25 eggs. As a simple example and increase the resistance or decrease or do the same resistance, whatever it is. And just focus on basically having the, your speed of force production as high as possible and then expressed under the best technique that he possibly can.

Swimming can be broken down into different components such as aerobic capacity and anaerobic capacity. To start, one should focus on their anaerobic capacity by doing exercises with a parachute or 25/8 25's on two minutes rest to build up the anaerobic capacity. As this is being developed, you should then move onto power production which can be done by doing 46 25's with resistance and focusing on technique and speed of force production.

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To effectively progress from anaerobic capacity to power in swimming, it's important to consider the interplay between metabolic energy systems, muscle contraction, force production, speed, and technique. When focusing on sprinting, the aerobic element can be largely ignored.

To start, you can work on developing anaerobic capacity while simultaneously addressing other aspects. For example, using a parachute for a few weeks or doing sets like 25s on two minutes rest, gradually increasing the number of repetitions. It's beneficial to track your best average time and retest periodically to monitor progress.

Once you have established a solid anaerobic capacity, you can shift the focus towards power production. This involves reducing the anaerobic load and incorporating more rest. Sets that emphasize optimizing technique and the speed of force production are key. For instance, you can try sets like 4-6x25s with increased resistance or the same resistance, with a focus on maximizing the speed of force production while maintaining proper technique.

By progressing from anaerobic capacity to power in this manner, swimmers can effectively enhance their performance in sprinting events.

Should sprinters do aerobic training? What are some examples of sets?

Sprinters' Secret: Why Aerobic Training is Key for Race Performance

Should sprinters do aerobic training? Yes, they should. But why? Basically, the best way to look at it, in my opinion, is you reverse engineer backwards from what you're trying to do. So take the 100 freestyle for example. You dive in, and the goal of the race is to apply as much sustained force on the water for the duration of the swim so that you can generate enough velocity to get there the fastest you can. And so the whole idea of training, and swimming, and competing is that you have your metabolic energy reserves. And as you dive in and you begin to do work on the water, then you're converting that metabolic energy into kinetic energy so that you can go forward-- this is Apollo by the way, hey-- so that you can move forward in the water. And so I'm a huge believer that to get good at what you want to get good at, you need to have exposure to that exact thing. And so basically, you're going to want to have a large part of your training block related to doing sprint training, doing things related to the 100 freestyle. And so with that, you need a large volume of exposure to that, so you can adapt in the most meaningful way possible. And in order to handle giant loads of race intensity work, you need to have a solid aerobic capacity so that you can recover better between sessions, recover better between sets, and recover better between reps as well. And so yeah, I'm a big believer that for sprinting, aerobic capacity is important and most utilized for the ability to handle greater volume at race intensity work. So that then you have more time practicing your technique under fatigue, having exposure to that metabolic energy profile that the 100 offers you. And yeah, so aerobic is important. And in my opinion, it's important to allow the swimmer the best possible chance of having as much race pace training as possible.

Yes, sprinters should do aerobic training in order to be able to handle higher volumes of race intensity work and have more exposure to the metabolic energy profile that is required in a sprint event like the 100 freestyle.

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Should sprinters do aerobic training? Yes, they should. The goal of sprinting is to apply sustained force on the water to generate velocity and swim faster. To excel in this, it's important to have exposure to the exact thing you want to improve in. Therefore, a significant portion of a sprinter's training should be focused on sprint training and activities related to their specific event, such as the 100 freestyle.

Aerobic training plays a crucial role in sprinting because it helps build a solid aerobic capacity. This capacity allows sprinters to recover better between sessions, sets, and repetitions of high-intensity race work. By improving aerobic capacity, sprinters can handle greater volumes of race intensity training, giving them more opportunities to practice technique under fatigue and adapt to the demands of their event.

In summary, aerobic training is important for sprinters as it enables them to handle higher volumes of race intensity work and recover more effectively. This, in turn, provides them with more opportunities to train at race pace and improve their performance.

What are some front end speed sets for 100 m distance? 

Mastering Front End Speed: Breathing Patterns and Training Sets

What you want to first maximize is your top speed. The better you can get that, the better your front end is going to be. What's the better it's going to transfer over to that. But you've also got to remember that your front end speed and your breathing pattern, particularly for-- I'm talking freestyle here is going to be different to the technique you use to hit top end speed. If I work on top end speed, I'm not breathing. And that's a very different stroke to breathing every four or every six on the first 50 of my 100. You've got that rotational force, so you have to adapt to that. So not only do you have to work your top end speed in general, but you then have to get a little bit more specific and work top end speed with the same breathing pattern that you do for your 100. And so you can do sets where you're doing that top end speed work, but you're making yourself breathe every four instead of only doing one, two, three, breaths over the 50. A great set that I used to like doing as I got closer to competition was dive 50 at that front end speed with the same breathing pattern as you do for the 100. You do that on five minutes. And then you do a dive 100 where you have to split within a second of that first 50 feet on the wall, and then also aim to get the fastest overall 100 times that you can. And that's very specific to the skill set required to hit top end speed under the right conditions for the 100. And then from that, you'd move into further stuff after. Yeah, I think that's a good one because that challenge is the skill set of being able to hit the right speed with the right technique, with the right breathing pattern without overextending energy because you pay for it in the stuff you do after that little thing that you open the set with. Yeah, so go from there. Good luck.

To maximize your front end speed for freestyle, focus on top end speed with the same breathing pattern that you use for your 100. A good set to do is a dive 50 at top end speed with the same breathing pattern as your 100 followed by a dive 100 where you aim to get the fastest overall time. This will help you learn how to hit the right speed with the right technique and breathing pattern without overextending energy.

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To improve front end speed for the 100m distance in freestyle swimming, it's important to focus on maximizing top speed. This will have a positive impact on your front end performance. However, it's crucial to remember that the technique and breathing pattern used for top end speed may differ from those used during the 100m race.

While working on top end speed, it's necessary to adapt to the breathing pattern specific to the 100m distance. This means incorporating sets that simulate the breathing pattern used in the race. For example, you can modify a set by breathing every four strokes instead of the usual one, two, or three breaths over a 50m distance.

A recommended set for improving front end speed is to start with a dive 50m swim at top end speed, using the same breathing pattern as in the 100m race. Rest for five minutes, and then perform a dive 100m swim where you aim to split within a second of your first 50m time. Additionally, focus on achieving the fastest overall 100m time possible. This set specifically targets the skill set required to hit the right speed with the correct technique and breathing pattern for the 100m distance.

Remember that this set challenges your ability to maintain the right speed and technique while conserving energy. It's important not to overextend yourself, as it can impact your performance in subsequent parts of the training session. Good luck with your training!

What is the best way to improve the second 100 of a 200 freestyle in training?

Unlocking the Secrets to Mastering the 200 Freestyle

So the best way to do this would be to be ultimately race specific. First, understand the energy profile of the 200 free. Tom V, a physiologist that used to work with us really closely in Australia, he's now over in Canada doing great work there. He showed me a paper by Rodriguez and Mada from 2010 or 2011. And it goes through the energy breakdown of each of the freestyle events. From memory, I think the 200 free is the aerobic zones in that 70 something percent. I can't remember the other two percentage breakdowns, but understand that. Understand how that funnels into kinetic energy to get you to move through the water. That's a velocity. And that's technique. And then basically, structure a lot of the work you do particularly leading up to a 200 to be race specific, which is just spending time and having exposure to the particular energy profile of the 200 freestyle. And yeah, it's pretty much just following that path there. There's a million and one ways to do that. And yeah, follow that. See what you do. Some examples-- I mean, these are very basic examples. A lot of coaches out there have really good approaches to this after years of working with it. But I mean, at one point in the season, you could do 250 with a fair bit of rest in between. But you're ultimately trying to get say your back in 100 speed for your 200, hit between that 150 and 250 meter mark. And I mean, even with that simple set alone, there's a million and one ways you can structure it around and play with the different areas of it. But ultimately, as much exposure as you can with 200 meter work, with the stimulus you get in a race, and developing the best technique you can. So that you can funnel that metabolic energy into velocity when you're doing the 200. So yeah, good luck.

To best train for the 200m freestyle, one should understand the energy profile of the event, structure a lot of the workout to be race specific, and get as much exposure to the 200m as possible. Developing good technique is also important in order to funnel metabolic energy into velocity.

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To improve the second 100 of a 200 freestyle in training, it's important to focus on race specificity. Understand the energy breakdown of the 200 freestyle and how it relates to kinetic energy and technique. Structuring your training to be race-specific will help you adapt to the energy demands of the event.

One approach is to spend time and have exposure to the specific energy profile of the 200 freestyle. There are various ways to do this, and many experienced coaches have effective strategies. For example, you could incorporate sets like swimming 250 meters with ample rest in between. The goal is to target your back-end speed for the 200, particularly around the 150 to 250 meter mark.

Remember that there are numerous ways to structure these sets and play with different aspects of them. The key is to expose yourself to 200-meter work and replicate the stimulus you experience in a race. Additionally, focus on developing the best technique possible to efficiently convert metabolic energy into velocity during the 200 freestyle.

Wishing you the best of luck in your training!

What is the key to developing easy speed for the first 50 of the 100? 

Unleash Speed: Maximize 100 Free with Front-End Focus

All right, so with this one, you're wanting to maximize the 100 free. So with that, I'm assuming you're going to have a bulk loader work that related to your overall capacity because that's what you need to work on your back end. So you're already going to have exposure to a lot of capacity. Work, you've got your aerobic work that you're going to need a base of so that you can handle the race specific work that you're doing later on in the season. Throughout the season and you'll be doing. Yeah, I shouldn't you be doing a fair chunk of work related, to being able to handle that type of speed under duress. So, in saying that, I think the key then to front end, speed work would be working from your top end speed range and reverse engineering that down. If you look at one of my questions, I did yesterday with the act of swimming, if you go through. Kind of that chart. I would say a lot of back-end speed work will primarily be more heavily focused on the bottom. A lot of your front end, speed work because you have that focused on the bottom. Because you have that capacity, then you're going to want to focus on that top stuff. You're going to have complete optimization of your Technique because without technique, which is a strength and a skill in and of itself, you're not going to be able to express all of the work that you've developed in capacity in the water to move fast along. That you want to be able to produce a lot of force. When you're swimming, you want to produce that at a relatively fast speed. So, you want a lot of power. And then, the key to the front end, is being able to go out as fast as you can, without having to exert as much, I guess, gas in your tank. And so, with that, I mean, an analogy would be say, I can do three chin-ups at 50 kilos then Then say I drop it down to 30 kilos, I can do 60 knots and it's not too bad but if my if I can do three chin up sets, a 40 kilos and that's the best I can do. I could probably drop it down and maybe maybe hit six that 30 but my form is going to go out the window and I'm going to be absolutely cooked and so I think for front-end you want to look at that top end speed working down and go from there.

To maximize your 100 free, you should focus on top end speed and technique. Reverse engineer your speed work from the top end down to develop power and be able to go out as fast as possible without having to exert too much effort.

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The key to developing easy speed for the first 50 of the 100 freestyle is to focus on optimizing technique and working from your top-end speed range. It's important to have a solid base of capacity and aerobic work to handle the race-specific training. Throughout the season, you should also incorporate work that helps you handle speed under duress.

When it comes to front-end speed work, start by working from your top-end speed range and reverse engineer it down. This means focusing on the top end of your speed because you already have the capacity built from your back-end work. Technique plays a crucial role in expressing the work you've developed in the water, so ensure you have complete optimization of your technique.

To generate easy speed, you want to be able to produce a lot of force at a relatively fast speed. This requires power. The key is to go out as fast as you can in the first 50 without exerting too much energy. It's like doing chin-ups with weights: if you can do three sets at 50 kilos, dropping down to 30 kilos might allow you to do six reps, but your form will suffer, and you'll be exhausted. Similarly, focus on working from your top-end speed range and gradually build from there.

My technique deteriorates when I raise my tempo; how do I fix this?

Unlocking Technique and Power at Higher Tempos: Overcoming Deterioration

All right, so you technique is deteriorating as you raise Tempo. So, what's going on is when you're at a lower temp, oh you have a satisfactory technique. It's good technique. You're applying force in the, in the rhythmic pattern of the technique throughout your whole stroke. And then when you raise your Tempo, then your Technique deteriorate. So, when you raise your Tempo, if you want to maintain The same technique with the same Force output as you go through, then that means you have to apply that Force at a faster rate at the same increase rate that you increase the tempo because the arm has to move through a little bit faster. You're applying the same Force, so that force is moving faster. And so the speed at which force is produced is power. And so, ultimately, under that context, you don't have the power output. Sustain that over time and now this is where the creativity comes in. There's there's a million and one ways that you can approach, this depends on your context type of athlete. You are what stroke it is. What distances you do? Your training blocks. I mean, for example, you could get stronger in the gym with power output. But then you have to beware that, you have to then translate that strength into the rhythmic movement of your Technique. And that doesn't necessarily happen very well. So you can throw resistance on and as you have resistance, you got greater drag, you have the ability to have greater perceptual, feedback of your Technique as you're moving through the water. You can you can simulate it more, you can feel where you're slipping where you're, where you're missing out plus you get exposure to swimming, undergrad load and so you can increase Force output and then when you take that off you should be able to have a little bit of a better power output. You could also Is tab General longer exposure, to work under the right technique. And with time, you get stronger with that, you can apply that faster. Potentially you need a little bit more rest between reps or between set so that you have the ability to recruit the muscles. Recruit the force at the speed. You need. Yeah there's a million and one ways you can go about it. Get creative with it and really that's truly the art of the sport, the creativity involved in getting to where you want to go.

When increasing Tempo, you may notice a deterioration in your technique. To maintain the same technique and power output, you must apply force at a faster rate. To do this, you can add resistance, increase exposure to the right technique, and allow yourself more rest between sets. Creativity is essential in helping you reach your goals.

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When your technique deteriorates as you raise your tempo, it means that as you increase the speed, you're not able to maintain the same force output and rhythmic pattern in your strokes. To fix this, you need to apply force at a faster rate as you increase the tempo. This means that the force you apply needs to move faster to match the increased speed of your arm movement.

To address this issue, there are various approaches you can take depending on your context as an athlete, the stroke you're performing, the distances you swim, and your training blocks. One option is to focus on getting stronger in the gym to improve power output. However, it's important to note that translating this strength into the rhythmic movement of your technique may not be seamless.

Another approach is to add resistance while swimming, which increases drag and provides greater perceptual feedback on your technique. This allows you to identify areas where you may be slipping or missing out and helps you simulate the desired movement. Swimming with resistance also exposes you to increased force output, which can lead to improved power output when the resistance is removed.

You can also incorporate longer exposures to work on maintaining the right technique. Over time, as you get stronger in that specific technique, you'll be able to apply it faster. It may be necessary to have more rest between reps or sets to ensure you can recruit the muscles and generate force at the required speed.

Ultimately, there are numerous creative approaches you can explore to address this issue. The art of the sport lies in finding the methods that work best for you and help you achieve your desired outcomes.

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Cameron McEvoy is an Australian competitive swimmer who represented his country at the 2012, 2016 and 2020 Summer Olympics. At the 2011 World Junior Championships, he won gold in the 50m and 100m freestyle and bronze in the 200m freestyle. At the 2013 and 2015 World Aquatics Championships, he won four medals, including the silver in the 100m freestyle in 2015. At the 2014 Commonwealth Games, he won six medals. At the 2014 Pan Pacific Championships, he won five medals, including gold in the 100m freestyle. He also won national titles in the 100m and 200m freestyle in 2014 and 2015. At the 2016 National Championships and Olympic trials, he qualified for the Olympics in the 200m freestyle and 100m freestyle, setting a new Australian and Commonwealth record. He also qualified for the 4x100m, 4x200m freestyle relays and 4x100m medley relay. McEvoy is a physics and mathematics student at Griffith University. In May 2021, he offered his house for A$1.5 million or the equivalent in bitcoin.

Cam McEvoy