The Best Sets for SPEED!
Speed is a nervous system output.
It’s not just an energy system where there is aerobic, anaerobic, or CP system involvement but the nervous system acts as a foundation to what those things can express.
To get output out of the nervous system – speed must begin there. You can’t “tough-set” your athletes into being fast. Being fast is a learned response.
There is a certain level of response the body will have to train. So, when you are younger and less experienced any degree of exposure helps the athlete improve but it doesn’t necessarily mean it’s correct or the best for them long-term.
As the nervous system develops, the correct energy system usage will also develop. I think most coaches start backward with energy system training – while I begin with nervous system input and let that train the needed energy systems.
Starting with speed means putting in fast-short reps of speed. This is where the concept of USRPT in swimming is very useful. Since USRPT is always a piece of a race distance we can always work at or above race pace.
Let’s evaluate two sets:
1. 20x50 on 1:00 best average
- Kids will respond well because of lack of training age.
- Destroy speed because they will be slow the next couple days.
- Reinforces bad technique that is anti-speed.
- Enforces a toughness attitude which is also anti-speed
2. 8x25 on 5:00
- Rank, Record, and Publish Results
- Call out placements or times and have them race
- Positive response and they will still be fast tomorrow.
- Good technique and challenges technique towards the end of each rep.
- Must find a way to get faster for greater recognition.
- Repeat Frequently
