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Sprint Freestyle

Physical and Mental Requirements for Success

Physical General

General Physical Preparedness

Athletes are trained to perform multiple, diverse and randomized physical challenges Cardiovascular and Respiratory endurance Coordination Stamina Flexibility Strength Power Speed Explosiveness

Physical Specific
Specific Physical Preparedness
Posture Bodyline Balance Reaction Time Energy systems (Aerobic Anaerobic)

Prepare for movements in a specific activity

50 100 200 Freestyle

Physical Specific
Movements specific to an event
Diving Turning Breakouts Breathing technique Stroke breakdown (Catch, hip rotation, kick)

Related movements that mimic certain aspects of the movement

Roll-Jump on mats Med-ball throw-downs Standing Lat pull-down (straight arm)

Physical - Movements
Simple to advanced movements
Squat jump - Depth jump off box Clean Clean, press, squat

Statically and Dynamically

Bridges/negatives Cleans/rope climb Explosive box jump chins Dryland Water activation (pull-ups sprint)

Physical - Movements
Strength to weight ratio and flexibility
Chin-ups Push-ups Plyometrics Pilates

Olympic weightlifting
Explosive power Athleticism & mastery of critical motor recruitment patterns Multi-joint movements

Physical Individual Differences

One size does not fit all
Well designed programs should be based on our individual differences and responses to exercise. We all have a slightly different response to an exercise program.
Cesar swims light on recovery mornings Fred Needs 2 rubs per week

El Guerrouj

1:41 43 19.1

400m 3:40


200m 1:42


100m 46




Physical - Overload
To increase speed endurance, muscles must work for a longer period of time than they are used to or at a higher intensity.
Ex. 100 x 25s @100 Pace 10 0n 60-50 easy 10 on 60-100 easy 10 on 55-150 easy 10 on 50-200 easy 10 on 45-250 easy 10 on 40-300 easy 10 on 35-350 easy 10 on 30-400 easy 10 on 25-450 easy 10 on 20-500 easy

Physical - Specificity
If you want to be a better sprinter, you need to SPRINT! Attitude/Mind-set (Belief)

Exercise movements, energy systems utilized, and training intensity must be closely paralleled by the training routine to derive the intended performance enhancements. Over-kill: How much is too much? Cesar (Mare nostrum 22.5 Olympics 21.3)

Physical - Adaptation
Continual stress on the body and constant overload will result in exhaustion and injury, and a decrease in efficiency. Increased efficiency

Swimmers learn to coordinate muscle movements and develop event specific skills. Tuesday/Thursday at Auburn are RECOVERY days.

Freestyle Progression Drills

Body position kick - flat Body position kick with hip rotation Underwater freestyle swimming Hand-Fingertip drag Swimming perfect at slow speeds 4 x 25 speed progression

Traditional Program vs. Auburn Sprinting

10 workouts per week: Threshold, Active rest, Speed-Drills, Lactate 9 workouts per week: 2 @ 30min, 2 @ 1hr, 5 @ 1.5hrs

2 hour workouts; Wed morning off Tuesday and Thursday morning off Power/skills, Recovery, Progression (3 swim, 2 kick)

7-8000m per workout: 2000 W-up, 4000 Main set, 1000 Cool-down 4-5000m per workout: 1000 W-up, 2500 Main set, 500 Cool-down

Physical - Progression
6 Month Season
4 x 1.5 months (6 week blocks) optimal level of overload and an optimal time frame for this overload to occur.
1st: Speed Endurance 2nd: Speed Strength 3rd: Speed Power 4th: Speed Explosiveness

Speed Progression 1st Period



400 pace type work Short rest: 10-40 sec Distances: 50-200m Work: 25-30 min 4 Swim 2 Kick workouts per week 2 Lifts 2 Dry-land

Speed Endurance 1st Period

3 rounds:

6 x {100 swim + 50 kick} 4 x 50 ez backstroke :60

Intervals R1 1:40 + :45 (1:20-35) (Swim aerobic + kick fast) R2 1:40 + :50 (1:10-40) (Med + med)



R3 1:40 + :55 (1:00-45) (swim strong + Kick aero)

Speed progression 2nd Period

200 pace type work Short rest: 30 sec2min Distances: 25-150 Work: 15-20 min 4 swim 2 kick workouts per week 3 lifts 1 Chains

Speed Strength

Speed strength 2nd Period

12 x 50 300 9 x 25 (1.3, 125 ez 9 x 50 1 Bk + 2 @ 160-170 1:00 1 BK + 3 @ 140-150 :50 fr/drill or bk/fr 5min 1 under h2o, 1 @ time and tempo 11.5 and 13.0), 1 ez @ :40

300 fr/drill or bk/fsr 5min 9 x 25 1 under h2o, 1 @ time and tempo (1.2, 11.0 and 12.5), 1 ez @ :40 125 ez 6 x 50 1 Bk + 1 @ 180-190 300 9 x 25 125 ez 100 from the blocks for time 1:10

Speed Strength

fr/drill or bk/fr 5min 1 under h2o, 1 @ time and tempo

(1.1, 10.5 and 12.0), 1 ez @ :40

Speed progression 3rd Period

100 pace type work Longer rest: 2-5min Distances: 25-75m Work: 5-10min Lactate training 3 swim - 2 Kick workouts per week 3 Lift

Speed Power

Speed power 3rd Period

4 x 50 varied pace (15m fast)
100 easy 2 x 25 Dive fast, 65 easy FES 300 swim 2 x 35 fast kick + 50 easy 300 swim

Speed Power

2 x 50m push + 65 easy BES 300 swim

Speed progression - 4th Period

Over speed type work Distances: 15-25m Long rest: When ready Work: 1-2min of total effort 2 swim 2 Kick workouts per week 3 Lift

Speed Explosive

Speed Explosiveness - 4th Period

Power Racks
Stretch Cords 15m Pool Fins + Speed paddles
Speed Explosive

Auburn Sprinting Principles Mental

No use worrying about things beyond your control, because if they are beyond your control, no use worrying. No use worrying about things in your control, because if they are in your control, no use worrying.

- Michael Jordan

Mental - Stress
Stress is a result of our perceptions
When athletes perceive their skill as adequate for the task at hand, they are in a position to trust their bodies and increase the likelihood of experiencing flow or getting in the zone. Fred - France 4x100 Beijing

With good nervousness, athletes interpret these feelings as preparation to compete and think confidently about their ability to trust their bodies. Cesar TYR suit - Beijing

Mental Arousal & Anxiety

A successful athlete is prepared, confident, relaxed and only moderately aroused. Awareness (Control of thoughts and feelings) Alexei - Beijing

Mental - Concentration
Our ability to focus on certain things and not on others.

Guide athletes in acknowledging their emotions and choosing to engage in facilitative thoughts and behaviors to get through the current situation. Focusing on key details related to success and ignoring potential distractions. Cesars 100 Free Beijing/Rome

Mental Role of the Coach

Positive affirmations
Warm-up Air of confidence Self-talk Coaches last comments Cesars 50 Free Beijing