swimming training program

Question
Hi Ron,

I am 16, 6 foot and have a lean body. I am a beginner swimmer (struggle to swim 100m without stopping) and i have to better my time in the 100m freestyle events in 4 weeks for my sports class. I did a test last week and my time was 1.53.62. I have decided to start a 4 week training program but i am unsure of what to do to better my time and better my swimming skills. I would appreciate if you could email me a training program/ or some ideas/tips on what to do to better my time and swimming skills?

Thanks for your time,

Answer
Hi Connor, you should be able to make some good progress in four weeks. The problem is ALL one of technique. It has nothing to do with your conditioning. If anything, your size is an advantage in swimming.

I'm not sure how much time you have in the pool to practice or if you're getting any instruction. 30 minutes to an hour would be ideal. Dryland and strength training stuff won't help, since it is a problem of technique, not conditioning.

With a 1:53 for a 100M, I'm assuming that your breathing technique is adequate. If you have problems breathing then you will need to practice breathing skills. Go slow and work on breathing every stroke (one side).

Here is a complete report on the drills you need to be able to do. http://www.scribd.com/doc/69970098

I would do this progression every day for one week. Once you are able to do catch-up drill then you can skip the beginning stuff.

You want to work on taking less strokes and being relaxed. Some good videos and information can be found here: http://www.totalimmersion.net/

This is another good video: http://www.youtube.com/watch?v=rJpFVvho0o4  Notice how slow and easy he swims. He keeps his arm in front deep and it stays there till the other arm starts to go down and enter the water. In a 25 meter pool you should try to take less than 20 strokes. 16 would be ideal.

As you get better at swimming like this then you can start pulling harder and kicking faster but always staying long and relaxed. When you do your timed 100M swim, do the first 50 working on staying long. The next 25 pick up your speed and the last 25 sprint.

With that type of stroke you should be able to get a 1:30 or so which is a huge improvement.

Best of luck and let me know if you have any other questions.