Jackie Wright: It’s Time For Summer Sports’ Prep
July 9, 2010
Sixth in a Seven-Part Series
For the past five weeks we have been highlighting golf and tennis drill circuit programs to help you improve your golf and tennis games. This week, we will feature a swimming-drill circuit program designed specifically to improve your anaerobic power (i.e. strength and speed combined) in the water.
Anaerobic Power Interval #1 – This drill utilizes the freestyle/front crawl stroke both during the anaerobic/active recovery/steady state intervals. Equipment needed: Stop Watch
• The number of sprint intervals that you can perform comfortably without constantly turning, will obviously be based upon the length of the pool. Ideally, attempt to complete a 10-second anaerobic sprint interval followed by a 50-second active recovery interval going one direction. Prior to beginning the interval training, and following a thorough warm-up, perform one 10-second anaerobic sprint interval/50-second active recovery interval to mark your time and distance.
• The key is to sprint, during the 10-second anaerobic sprint interval, all-out, until you cross your anaerobic threshold which is that point at which you become winded.
• You should be able to actively recover, “catching” your breath during the 50-second active recovery interval.
• Perform one, working your way up to five 10-second sprint intervals, each one followed by a 50-second active recovery interval, then swim at a steady state pace where you can say your name and phone number for five minutes. Perform the sprint interval/active recovery/steady state sequence once.
• Anaerobic Power Interval #2 – This drill utilizes the breaststroke during the anaerobic interval and the backstroke during active recovery interval. Equipment needed: Stop Watch
• Utilize the same information referenced-above in power interval #1, except as follows:
• Perform one, working your way up to five 15-second sprint intervals followed by 45-second active recovery intervals, then swim at a steady state pace for five minutes. Perform the sprint interval/active recovery/steady state sequence once.
• Anaerobic Power Interval #3 – This drill utilizes the backstroke during the anaerobic interval and the freestyle/front crawl during active recovery. Equipment needed: Stop Watch
• Utilize the same information referenced-above in the previous two power intervals, except as follows:
• Perform one, working your way up to five 8-second sprint intervals followed by random active recovery intervals of 16-24 seconds (i.e. this is known as speed play training), then swim at a steady state pace for five minutes. Perform the sprint interval/active recovery/steady state sequence once.
Tips for Anaerobic Power Drills
• Make certain that you have developed a solid aerobic foundation and are well rested prior to beginning anaerobic interval training.
• Remember that working anaerobically does not mean holding your breath.
• True anaerobic intervals are short in duration and cannot be sustained for long which is why these drills are 10/15/8 seconds in duration with ample time for active recovery.
• Attempt one of the drill sequences per week and master it prior to attempting the next one.
•Once you have mastered all three drills separately, attempt to perform the three-drill circuit in sequence once/twice per week for four-six weeks.
• Permit 48-72 hours between training sessions.
Next week, we will feature a three-drill cycling circuit.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com