top
BODi 14-Day Free Trail
Shop  -  Blog  -  Index  -  About  -  Contact  -  Home

A Short, Fast Set to Build Swimming Speed

From Active.com - Register Online For Thousands of Events and Activities

Dawn Heckman needs little introduction as a World Class Workout contributor. Beneath her fierce competitiveness — which won her gold and bronze medals at the 1999 Pan Pacific Games, a berth on the World Championship Open Water team, and several recent masters world records — is actually a shrewd businesswoman. Last year, Dawn founded Splish, a swimsuit company with a twist.

Dawn’s World Class Workout is as original as her suit designs: Whereas other contributors focused on big sets that primarily stressed endurance development, Dawn’s workout is short and deceptively simple-looking (but certainly not easy).

“Once a week, I would do a low-yardage, high-intensity set where the purpose was to swim at race speed and lay everything down on the line,” she explains. “In order to be a fast swimmer, you have to practice swimming fast.”

Indeed, many swimmers and triathletes enjoy training endurance because it feels like a real workout (the "no pain, no gain" approach). However with consistent endurance training, it is easy to fall into a pattern of swimming longer distances at slower paces.

Every now and then it is necessary to practice speed and keep your body conditioned to sprint. Dawn’s workout is designed to do just that.

Pre-meet warm-up

A pre-meet warm-up is whatever it is you do to get ready before a big race. Some swimmers take longer than others and prefer to do up to an hour of drills and light sets. Others like to get their body moving with an easy 1,500 meters and call it quits.

Whatever the case may be, take your time and warm up correctly every time you do the following set. To successfully complete the workout, you need to be prepared to swim fast.

Main set

8 x 50’s ALL OUT as follows:
4 @ 1:10
2 @ 1:00
2 @ :50

This is only 400 meters of swimming, but the challenge is to swim each 50 at “race pace.” The final time for the 400 meters, when added up, has to equal your goal time in the 400-meter event (those who don’t know what that time would be because they swim different events or compete in triathlons should still focus on sprinting, regardless).

“Every single 50 for me had to be at race pace or faster,” Dawn remembers, “or else it didn’t count and I had to do it again! The intervals weren’t the challenging part; it was making yourself swim really fast when you were dead tired.”

Cool down

This can be a few hundred yards of easy swimming to flush the lactic acid out of your system, or even 2,000 meters of pulling if you want to inflate your yardage a bit.

The value of the above main set is that it forces your body to perform under race conditions when you may not feel your fastest or your best. If you are in mid-season, swimming a few 50’s (let alone eight of them!) at race pace could be really challenging, yet it’s a great way to gage where you are in your training.

If your body is really broken down and you fail at the set, perhaps it’s time to pare down the intensity of your training and focus more on recovery time to swim fast. If you complete the first half of the set but fail on the last few 50’s, then that should be a clue that you need to work on your endurance.

In midseason, Dawn would do this set three times through in one workout, for a total of 1,200 meters of fast swimming. As the season progressed she would do it twice, then only once in the weeks of her taper. Occasionally, she would do the set butterfly (she primarily raced freestyle but felt that butterfly was a greater challenge).

Ultimately, this short set could be the most important drill you do during your season. While endurance training is the pillar of any open-water swimmer or triathlete’s logbook, sprinting is the oft-neglected element that separates the fast from the faster.

The more an athlete is accustomed to swimming fast during midseason training, the more conditioned he will be to rise to the occasion when the gun goes off on race day.

As endurance-prone workaholics, sometimes we need to remember to set aside time for fine-tuning ourselves with sprints — and thanks to Dawn we now have a blueprint to follow.

Blueprint thats actually the name of one of her swimsuit designs!

Annual Beachbody On Demand Membership
With BODi 30-Day Free Trial - Just $99.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Beachbody On Demand
and Shakeology Bundle
Save $263.90

Beachbody On Demand and Shakeology Bundle
Beachbody On Demand Performance Bundle
Save $243.90

Beachbody On Demand Performance Bundle
MYX II Bike Sale
Save $350 with code BEACHBODYMYX
MYX II Bike Sale
Become a Team Beachbody Coach and Save 25%
on All Orders

Learn About This Rewarding Business Opportunity
Team Beachbody Business Opportunity
Free Sample Workouts
645
ree Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
Barre Blend
Free Sample Workout
#MBF
Free Sample Workout
6 Weeks of The WORK
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
Free Online Coaching
Polar Performance Store
Beachbody 25% Off Club
Streaming Live Workouts
Free Sample Workouts
Total Solution Bundles
Get the Best Deal
Try Shakeology Risk Free
Lose Weight
Get Fitter
Start Your Own Home Fitness Business
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals. Click here to learn more about Team Beachbody Coach Rich Dafter.

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2020 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home