Speed Training: My training update for USMS Nationals + Sample Workout

With the championship meet only a week away, I am now focusing on race-pace speeds. There are many names for speed training: anaerobic capacity, explosive power, “easy speed”, sprint work etc. Whatever your name for it, just know that speed training is a critical element for the first 15-20 seconds of your race. Just like aerobic capacity, anaerobic capacity needs to be trained and developed over time. The following workout works on this energy system after warm-up and kicking. While it has some breaststroke drills, feel free to use your choice of stroke and substitute your preferred drills.

400 mix warmup

200 kick, build and “wake up” your legs

4×50 breaststroke @ 1:00

Alternate 1easy, 1 fast

2×50 @ 1:00

Double pull-out breaststroke @ 85% effort

2×50 @ 1:15

25 kick fast underwater / 25 easy free

3x {

2x 25 @ 0:45, 12.5 fast / 12.5 easy

50 easy @ 1:00

50 fast @ 1:00

100 easy @ 2:00

}

100 warmdown

Total: 1850 yards

- Paul


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