by Dr. Paul Hutinger
Question: How can I sprint faster?
Answer: I was asked this question at a recent Masters meet. She and other Masters need to follow the principle, "Train fast to swim fast."
The average Masters swimmer cannot do sets performed by the Australian Olympians Thorpe and Klim. They do sets of 30 X 100 @1:30 with a pace of 1:00 and heart rates of 150. However, you can use the concept of race pace in your training, whatever your speed, and learn to train to improve your 50 and 100 sprints.
Sets to include in your workouts would be 16 X 25 (race pace @ 45-60 sec). A good work/rest ratio would be 4:1 (15 sec. swim ! 1:15). Include fast all-out kicking, too. Every practice do 4 X 25, your stroke. Once a week, swim a test set -- 5 X 50 all out @ 2:00. Take more rest if you need, in order to hold your time. Your anaerobic energy system will be enhanced with this type of training and give you better performances at meets.
Use swim fins for part of your swimming, not just kicking. These will give you the sensation of speed and how your stroke feels when you swim fast, plus improve your streamlining.
Tethered swimming, 25 yards with surgical tubing, will help you increase strength specific to each stroke, with resistance. Swimming on the return phase will again give you the feeling of swimming fast. These two stroke enhancers will provide variety and excellent training in your search for speed.
Specificity is principle to maximize your potential. Race pace should be done for events you are planning to swim in your next important meet.
The Masters swimmer will do better, overall, by training for three or four meets a year. The elite swimmers train for one big meet a year and swim through their other meets.
Set realistic goals for times you'd like to achieve -- national or world records, Top Ten times, Florida records, Florida Top 5 times, team records, or your personal bests. Design your own training program or have your coach help you in order to achieve your specific goals.
Refer to "Improving Splits" (May, 2000) for training for the 200's and longer, using broken swims. I use all these training methods, which enabled me to win four gold medals at the Worlds in Munich.
Anyone wanting additional information or having personal questions, please send a large SASE to
You can e-mail me at phut@usms.org