Swimming Sprint Training: An Introduction

Last Updated on February 26, 2021 by admin

**Swimming sprint training usually consists of short and intense sets**

In this article, we will provide advice, drills, hacks and tips as an introduction to swimming sprint training.

What is swimming sprint training?

Swimming sprint training aims to develop a swimmer’s key sprinting attributes to enable them to cover a designated distance at their maximum swimming speed.

Competitive sprint events are usually conducted over 50 metres or 100 metres.
Swimming sprint training usually consists of short and intense sets.
With sufficient rest and recovery to prevent excessive fatigue and to help the swimmer maintain their stroke technique.
The key swimming sprinting attributes are speed, power and stroke technique.
Any variation in a swimmer’s sprint speed comes from either a change in their application of power, an increase in resistance (drag), or a combination of both.
Therefore, to develop increased swimming sprint speed, the swimmer should aim to increase propulsive power without excessively increasing drag.

Propulsion development

**Stroke rate can be developed by increasing both the swimmer’s arm and leg speed**

Sprint swimmers should develop both their propulsion and their stroke rate to help improve their swimming speed.

Propulsion can be developed by a more effective stroke technique, including both the arm stroke and the leg kick.
Swimmers should also develop their feel for the water.
Which is the ability to place their hands and arms in the correct position, with the correct amount of force to obtain maximum propulsion.
Stroke rate can be developed by increasing both the swimmer’s arm and leg speed.

Power development

**Plyometrics requires the swimmer to perform a series of intense, high-impact exercises at their maximum force with short intervals.**

Sprint swimmers should develop the force at which they drive their propulsion, usually referred to in swimming as their power.

Many top sprint swimmers develop their power in the water, by conducting sprint swimming sessions, with added resistance.
This can include equipment such as drag belts, cords and parachutes.
Sprint swimmers also regularly use dryland/land training to help them develop their power in their upper and lower body, particularly by the use of weight training and plyometrics.
However, the use of weights is not usually encouraged until the swimmer has reached puberty.
Before undertaking any weight training programme, a swimmer should seek advice from their coach or a qualified weight training instructor.
Plyometrics is a form of dryland exercise, to help develop both the swimmer’s speed and strength (= power)
It requires the swimmer to perform a series of intense, high-impact exercises at their maximum force with short intervals.
Ideally, sprint swimmers should conduct dryland/land training sessions three times a week.
Ideally allowing at least 48 hours between sessions, to ensure the swimmer sufficiently recovers.

Technique development

The greater the swim speed, the greater the resistance (drag)

Therefore, sprint swimmers should make every effort to increase propulsion and reduce drag.
Many freestyle and butterfly sprint swimmers develop their breath control, to enable them to take fewer breaths whilst swimming, to help them reduce drag.

Starts

Many sprint events are lost even before the swimmer enters the water by a poorly executed start.

The development of a fast, explosive, racing start with distance, should be a key objective for all competitive swimmers.

Key phases for an effective racing start

All competitive starts have four distinct phases: off the block, the entry, the underwater and the breakout.

Phase 1: Off the block

This is the fastest part of the start, the explosive movement where the swimmer’s feet leave the block.

The swimmer should have a solid starting position.
They should react quickly to the starting signal (gun, bleep, etc.)
The swimmer should be explosive off the block, driving through their thighs, legs, balls of their feet and big toes.
They should thrust their arms into a streamlined position, which should be maintained on entry into the water.

Phase2: The entry

The entry into the water should be in a tight streamlined position.

Phase 3: The underwater

As soon as the swimmer enters the water, they should maintain the speed of their start by commencing with fast and vigorous underwater (dolphin for freestyle, backstroke and butterfly) kicking.
The rules allow for the swimmer to remain underwater for 15m before their head must break the surface.

Phase 4: The breakout

The swimmer should rise parallel and just below the surface.

The swimmer should ensure that their head remains still and in a streamlined position.
They should ensure that their momentum is forwards and not upwards, as this can significantly reduce drag.
To maintain momentum, on breaking out to the surface, the swimmer should not take a breath for two full strokes, when performing freestyle or butterfly.

Timed starts

Swimmers should regularly practice their starts.

Listed below is a simple but effective timed start drill.

Purpose: This drill helps to further develop an effective competitive start, by the timing and recording of the swimmer’s start.

How to perform this drill: The swimmer should start this drill by performing a race-paced start.

The coach should stand at the poolside/deck at 15m where a marker should be placed.
As the swimmer passes the marker with their head, the coach should stop their stopwatch and record the result.
The coach should give the swimmer feedback, regarding the time achieved, also any technical adjustments that may be needed and praise the good things about their start.
A sinker or a rubber brick at 15m could greatly assist this drill.

Swimming sprint training considerations

Swimming sprint training sets should be conducted over short distances, at a swimmer’s maximum sprint speed and intensity.

With swimmers conducting their training as close to race pace as possible.
It is best conducted during a training session when the swimmer is sufficiently warmed-up but not overly fatigued.
The focus of sprint training should be on quality, rather than quantity.
Some swimmers will be able to complete more quality repetitions than others.
Swimming sprint training by its nature is tough and usually quickly fatigues swimmers.
Some swimmers will require more rest than others.
Sprint swimmers performing non-resisted training should receive adequate rest, typically 1 part swim to 2 parts rest.
For example, if a swimmer sprints for 15 seconds they should rest for 30 seconds.
A sprint swimmer performing resisted training should receive adequate rest, typically 1 part swim to 5 parts rest.
For example, if a swimmer sprints for 15 seconds they should rest for 1:15.
To ensure the swimmer sufficiently recovers resisted sprint training sessions should be limited to 2 to 3 sessions a week, with at least 48 hours between sessions.
Leading up to a competition, the intensity and frequency of these sessions should be reduced, to allow the swimmers sufficient time to taper, recover and repair.

Swimming sprint training sets

Stroke count – min-max drill

Purpose: The objective of the min-max drill is to swim a given distance with the minimum amount of arm strokes with the maximum amount of speed.

How to perform this drill: For example, over 4 x 25m: A swimmer completes the first repetition in a time of 15 seconds with a stroke count of 18 (the number of strokes it took to complete 25m).

By adding the number of seconds, it took to complete the set, to the number of strokes it took to complete the rep, this gives the swimmer a total ‘stroke efficiency score’ of 33.
The swimmer’s objective for the next repetition is to reduce their stroke efficiency score by either swimming faster, taking fewer strokes or a combination of both. (see table above)
When they have finished this drill, it’s important to ensure that they allow the swimmers swimming behind them enough room to allow them to complete the drill.

Shooters drill

Purpose: To develop the swimmer’s powerful underwater dolphin leg kick, explosive transition into the stroke and sprinting technique.

How to perform this drill: The swimmer should start this drill from a push & glide from the wall at the end of the pool, in a streamlined position.

They should perform 10 underwater dolphin kicks then breakout to the surface.
The underwater dolphin kicks should be performed as quickly as possible.
Once on the surface, the swimmer should sprint the preferred stroke for the remainder of the length/lap (25m)
The breakout should be shallow enough to allow a smooth transition into a sprint freestyle.

Water polo freestyle

Purpose: This is a simple but effective, speed endurance drill for sprinters.

How to perform this drill: The swimmer should start this drill from a push & glide at the end of the pool, in a streamlined horizontal and prone position (on their front).

They proceed to sprint for one length/lap of the pool, with their head fully out of the water.
Raising their head, should lower their legs in the water and should shorten the swimmer’s stroke.
The swimmer should keep their head upright and as still as possible.
This should help to ensure that when performing this drill that there should be significant resistance to overcome.
They should complete this drill for one length/lap of the pool (25m)

Takeaways

Swimming sprint training aims to develop a swimmer’s key sprinting attributes to enable them to cover a designated distance at their maximum swimming speed.

Swimming sprint training usually consists of short and intense sets.
With sufficient rest and recovery to prevent excessive fatigue and to help maintain their stroke technique.
The key swimming sprinting attributes are speed, power and stroke technique.
Any variation in a swimmer’s sprint speed comes from either change in their application of power, an increase in resistance (drag), or a combination of both.
Therefore, to develop increased swimming sprint speed, the swimmer should aim to increase propulsive power without excessively increasing drag.

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