Improving CV capacity in swimming

For Peter

This programme is aimed at Improvers to help with speed in swimming.

It's important to feel comfortable with good technique before you start sprinting so you don't reinforce bad habits. If there is something you find particularly difficult like keeping a straight leg kick, or a smooth hand entry, then drill yourself on it before attempting this short set.

Once warmed up:

8 x 25m front crawl with minimal breathing. Try the whole length with no breathing even if you can only do this once. Allow yourself 30 seconds rest after each one.

8 x 25m front crawl sprints with breathing. Allow 10-15 seconds rest after each one.

4 x 50m front crawl kick. 10 seconds rest

4 x 50m full stroke front crawl broken down as 25m sprint with minimal breathing and 25m normal breathing active recovery. 10 seconds rest.

That's simple 800m set which can be adapted for advance swimmers simply by doubling distance or repeating the set twice over. If your endurance is good, you can significantly reduce rest times BUT DO NOT COMPROMISE EFFORT IN SPEED.

Have fun!