EPISODE · Jan 25, 2023 · 2 MIN
Dr. Sam Freas' 10 Essentials of Sprinting
from Inside with Brett Hawke · host Brett Hawke
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. Don't forget to become a monthly donor of the International Swimming Hall of Fame to help preserve the history of our sport. Our Sponsors: BRATTER PA IMMIGRATION LAW: Exclusive immigration representation of athletes, entrepreneurs, artists, investors, and entertainers. SWIM ANGELFISH: Receive the tools and skills needed to teach swimmers with autism, physical disabilities, anxiety, sensory and motor conditions with Swim Angelfish, the global leader in adaptive swim. Get certified online today! BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics. INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club! VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout! DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout! SWIMNERD: Big and small digital pace clocks, virtual scoreboards, and live results. Sign up for our newsletter! Subscribe & Listen: Apple Podcasts Google Spotify YouTube
What this episode covers
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. Don't forget to become a monthly donor of the International Swimming Hall of Fame to help preserve the history of our sport. Our Sponsors: BRATTER PA IMMIGRATION LAW: Exclusive immigration representation of athletes, entrepreneurs, artists, investors, and entertainers. SWIM ANGELFISH: Receive the tools and skills needed to teach swimmers with autism, physical disabilities, anxiety, sensory and motor conditions with Swim Angelfish, the global leader in adaptive swim. Get certified online today! BEINE WELLNESS BUILDING: Individualize your nutrition with genetic testing and personalized plans. Eat, supplement, and recover based on your genetics. INTL SWIMMING HALL OF FAME: Help preserve swimming history by joining the 1 in 1000 Club! VASA: Essential dryland for stronger, better, faster swimmers. Save 10% using the code "brett" at checkout! DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout! SWIMNERD: Big and small digital pace clocks, virtual scoreboards, and live results. Sign up for our newsletter! Subscribe & Listen: Apple Podcasts Google Spotify YouTube
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Dr. Sam Freas' 10 Essentials of Sprinting
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