This Past Wednesday, we had a great workout I thought I'd share.
The Goal: High Velocity, not just trying hard, but true high end velocity and tempo's.
The Process: In order to do this, it takes time, because you are not going to be able repeat high velocity efforts with any success if you don't have enough time to recover between. When we are training with the entire team, I have found that I can successfully get about 40-50 high velocity efforts in about 60 minutes. This week we just have 6 training for NCAA's and we were able to get 60 efforts in just over an hour without sacrificing the quality of each swim. This is on the high end and we will reduce these from here on out.
Tools: I use power racks and have always been a big fan of these (it is important not to have too much weight as it could affect tempo's). I use a whistle a lot. We do 10 second sprints which are 25's for most of them, but I have found they swim differently when they are trying to get as far as they can before the whistle blows vs. just to the wall. A good swimmer will start picking up if they are a half stroke ahead or behind and more small details than just swimming to the wall. In other workouts, we use weights to vertical kick, the wall, anything we can think of.
How to do it: The swimmers have to be all in. It's all or nothing in these kinds of workouts:
The Main Set:
5 rounds of 12 minutes where each round consists of 4 minutes on the power rack, 4 X 25 @ 1:00 (sprint to :10 second whistle), and 4 minutes of a kick/swim/equipment progression.