Inside with Brett Hawke Dr. Sam Freas' 10 Essentials of Sprinting
Dr. Sam Freas' 10 Essentials of Sprinting:
1. Race every day in practice.
2. Swim at 100% speed all year long, not just during a taper.
3. Swim superfast all year long, not just during a taper.
4. Always work dryland to improve the components of fitness: strength, cardiovascular endurance, muscular endurance, agility, and flexibility.
5. Work on starts, turns, and finishes almost every day in practice. At least 5 workouts per week.
6. Practice swimming with no breath during a 50 and with only a few breaths during a 100. This gives better body position and better speed.
7. Execute a high kick with the heels nine to fifteen inches out of the water. This gives better body position.
8. Practice reaction drills every day.
9. Change the training if a loss of speed results due to the trashing of the cardiovascular system or overtraining of the neuromuscular system.
10. Be happy, don't worry, get plenty of sleep and eat healthily.
This was shared by Coach Mike White of Madison Aquatics Club on Twitter.
In 1989, Dr. Freas was appointed President and CEO of the International Swimming Hall of Fame in Fort Lauderdale, Florida, and held that position until 2004. His books “Sprinting: A Coach’s Challenge” and "Sprinting II: It Takes Guts", have shaped and influenced thousands of coaches. They are must-read books for any swim coach.
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