{"id":595465,"date":"2024-08-21T06:44:42","date_gmt":"2024-08-21T13:44:42","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=595465"},"modified":"2024-08-21T06:44:42","modified_gmt":"2024-08-21T13:44:42","slug":"swim-training-for-50s-a-look-at-different-approaches-to-sprinting","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swim-training-for-50s-a-look-at-different-approaches-to-sprinting\/","title":{"rendered":"Swim Training for 50s: A Look at Different Approaches to Sprinting"},"content":{"rendered":"<p><strong>Swim Training for 50s: A Look at Different Approaches to Sprinting<\/strong><\/p>\n<p>Earlier in his career, the high school coach sought the secret to speed\u2014especially fast 50s. As a high schooler, he had a teammate ultimately go a 22.4 50 free (nation\u2019s third fastest in 1960). Later on he watched <strong>Katie Ledecky<\/strong>, at age 12, split a 25.75 fly leg and <strong>Caeleb Dressel<\/strong> drop a 17.63 50 free.<\/p>\n<p>He also read and talked to <strong>Dave Salo<\/strong> about race-pace training, conversed with <strong>Brent Rushall<\/strong> and <strong>Peter<\/strong> and <strong>Michael Andrew<\/strong> about USRPT, all in search of a final answer. In time, he had a breaststroker set a state record in the 50 freestyle and two girls win eight straight 500 free titles, but never really found the magic bullet.<\/p>\n<p>Surprise, Surprise<\/p>\n<div id=\"attachment_583235\" style=\"width: 368px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-583235\" data-attachment-id=\"583235\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/herbie-behm-succeeds-bob-bowman-as-head-coach-at-arizona-state\/herbie-behm-arizona-state\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/04\/herbie-behm-arizona-state.jpg\" data-orig-size=\"1000,750\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"herbie-behm-arizona-state\" data-image-description=\"&lt;p&gt;4-28-26&lt;br \/&gt;\n4\/1\/24&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Photo Courtesy: Peter H. Bick&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/04\/herbie-behm-arizona-state-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/04\/herbie-behm-arizona-state.jpg\" class=\" wp-image-583235\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/04\/herbie-behm-arizona-state-700x500.jpg\" alt=\"herbie behm\" width=\"358\" height=\"256\" \/><p id=\"caption-attachment-583235\" class=\"wp-caption-text\">Photo Courtesy: Peter H. Bick<\/p><\/div>\n<p>Turns out, there may not be one. In a recent ASCA presentation, <strong>Herbie Behm<\/strong>, <a href=\"https:\/\/thesundevils.com\/sports\/womens-swimming-and-diving\/roster\/coaches\/herbie-behm\/4852\" target=\"_blank\" rel=\"noopener\">Arizona State head man<\/a> and renowned sprint coach, and <strong>Tim Hill<\/strong>, former college mentor and now age group coach with Sharks Swim Team in Friendship, Texas, debated the characteristics of sprint versus distance training.<\/p>\n<p>\u201cWe&#8217;re living through the sprint revolution,\u201d noted Behm. &#8220;The fact is the human adaptation process starts at birth.&#8221; The two agree that once swimmer periodization &#8211; or organized change &#8211; begins, sprinting is all about training the nervous system, particularly the sympathetic nervous system which prepares the body for strenuous physical activity.<\/p>\n<p>At the same time, there remains a need to train the parasympathetic system which aims to bring the body to a calmer state. To a swimmer or coach this translates to lower intensity training and recovery. Keeping long-term swimmer development in mind you\u2019ve got to develop both, they say, applying appropriate amounts of aerobic and anaerobic exercise while providing opportunities in all four strokes for mental and physical recovery.<\/p>\n<p><strong>What Now<\/strong><\/p>\n<p><em><i>Swimming World<\/i><\/em> recently queried coaches about the training they provide their quicker athletes. To no great surprise, they identified similar training characteristics:<\/p>\n<ul>\n<li>No sprint training groups per se, but lots of opportunities for fast swimming<\/li>\n<li>Emphasis on technique<\/li>\n<li>Lots of kicking<\/li>\n<li>Speed and power work<\/li>\n<\/ul>\n<p><strong>RMSC<\/strong><\/p>\n<p>The Rockville Montgomery Swim Club (Maryland) has been producing champions for years (think Texas&#8217; Jack Conger and Eric Friedland, Michigan\u2019s Mike Barrowman, Princeton\u2019s Dan Veatch, Stanford\u2019s Sarah Haase). In March, RMSC swimmers rocked the house at Spring NCSA juniors. Among the star-studded cast that senior coaches <strong>Mark Eldridge<\/strong> and <strong>Akshay Gandhi<\/strong> took were college committed National Training Group swimmers Amy Qin (Penn), Sarah Eliason (BYU) and Elliot Lee (Yale).<\/p>\n<p>\u201cWe definitely don&#8217;t have a \u201850&#8217;s\u2019 or even really a \u2018sprint\u2019 group,\u201d says Eldridge \u201cbut we&#8217;re certainly proud of the group\u2019s ability to get up and race while implementing technique and tempo levels that we&#8217;ve worked on.\u00a0We do, however, believe in giving athletes opportunities to race 25s and 50s hard and fast in practice off the blocks with adequate rest. It&#8217;s not a daily occurrence\u00a0as our athletes are still 14-18 and because we are developing their swimming skills across all four strokes and many distances. We allow time and space for short-distance specific training just as we allow time and space for longer-distance training. All three have cited this approach as something that has helped them prepare to race the shorter distances.<\/p>\n<p>\u201cWe do not do anything specific or revolutionary to swim sprint free, fly, back or breast,\u201d says Gandhi. &#8220;We do focus deeply on POWER and TEMPO. Stroke-counts, tempo-trainers and short-distance power pulling are all aspects of developing our athletes. We spend a considerable amount of time working on pushing off the walls well and on underwater dolphin kicking.\u00a0 We&#8217;ve more recently been adjusting our free and back turns to have a more prominent head-lead into the flip.<\/p>\n<p>\u201cHaving a few fast-twitch swimmers does help team speed, but the reality is most of our swimmers are not incredibly gifted (or gifted at all) as far as height or limb length. We try to address speed through maximal length of stroke, start, underwater and off turns.&#8221;<\/p>\n<p>\u201cOur National Training Group swimmers benefit greatly from the technical foundation acquired in our age group program. As a team we are disciplined regarding body position, form and especially all aspects of kicking for power and speed,\u201d says Eldridge.<\/p>\n<p>Notes Gandhi: \u201cWe like to keep workouts fresh and get creative, throwing in tweaks and adjustments based on the day, rarely repeating sets over the course of the season.&#8221;<\/p>\n<p>One staple is something like:<\/p>\n<p>3 rounds:<\/p>\n<p>1 x 25 Sprint off blocks ending with a turn on 1:00<br \/>\n1 x 50 Sprint starting with a turn, ending with a finish on 1:30<br \/>\n1 x 75 Sprint starting with a turn, ending with a finish on 2:00<br \/>\nRecovery 200<\/p>\n<p><strong>Sarah Eliason<\/strong> has been swimming with RMSC since 2017. In Orlando, she finished third in the 50 LC butterfly (27.76), clocking team records in the 17-18 and Open categories. &#8220;I thought doing 50s off the blocks, working on turns and working on arm tempo was especially helpful,&#8221; she says of her RMSC training.<\/p>\n<p><strong>Elliot Lee<\/strong> credits his 25.81 14<sup>th<\/sup> place finish in his 50 fly final\u2018s \u201cto working on underwaters, racing and regular over-distance off the blocks (75s and 125s).\u201d<\/p>\n<p><strong>Amy Qin<\/strong> began swimming with RMSC 11 years ago and currently holds 12 team (10 SCY, 2 LCM) records, primarily in sprints, fly and back. She attributes her success to RMSC\u2019s \u201cpositive atmosphere where 50s are important along with dryland, strength, core work and underwater discipline.\u201d<\/p>\n<p>\u201cThere\u2019s no magic pill here,\u201d says Eldridge,\u00a0\u201cjust disciplined athletes who work hard to get better in an environment of support and enjoyment.\u201d<\/p>\n<p><strong>Foxjets<\/strong><\/p>\n<p><strong>Lloyd Larsen<\/strong> is head coach of Foxjets Swim Team, a USA Swimming Bronze Medal club in Eden Prairie, Minnesota. He is also father of daughter Caroline, the state\u2019s number one ranked recruit in the class of 2024 (19<sup>th<\/sup> nationally), committed to the University of Louisville.<\/p>\n<p>Caroline is also a National Junior Team member who finished fifth in the 50 free (25.26) at September\u2019s World Juniors meet in Israel. This past year, Caroline has been lights out. At NCSA\u2019s in March she won the 50 fly (26.75, state record) and 100 fly (59.75) and placed second in the 50\/100 free (25.33\/55.86) and 50 breast (31.86) and third in the 100 breast (1:12.39). At December\u2019s Speedo Winter Junior Championship West, she went a state record 21.93 in the 50 freestyle and placed second in the 100 fly (52.15) and third in the 100 breast (1:00.07).<\/p>\n<p>Coach Larsen attributes excellence in the shorter distances to \u201cplenty of recovery and overspeed work for all distances 50\/100\/200. We train for speed pace at every distance &#8211; not USRPT, but sustainable race pace, recorded with specific objectives. We do have several highly talented\/fast twitch swimmers but they all benefit from this sort of training.\u201d<\/p>\n<p>One secret is Foxjets&#8217; foundational training that starts with age groupers. \u201cIt is very technique-oriented, all four strokes, with lots of kicking early and often. Kids swim all distances in meets through age 14. We also have a heavy emphasis on stroke rate and underwater kicking, which starts in earnest at 13,\u201d says Larsen.<\/p>\n<p>One set for 50 yards pace that seems to work well for his swimmers is:<\/p>\n<p>4 Rounds through &#8212; Rd 1 Fly, Rd 2 Bk, Rd 3 Br, Rd 4 Fr<br \/>\n3 x 25 Race Pace &#8212; Rest 20 secs at each wall (first 25 from the blocks)<br \/>\n&#8212; after subtracting the broken rest, get 75 time, multiply by .667 to get a theoretical 50Y race time<br \/>\n1 x 125 Recovery<br \/>\nEach Round is on 5:00<\/p>\n<p><strong>Mission Viejo Nadadores<\/strong><\/p>\n<p><strong>Logan Redondo<\/strong> is a lifer and head senior coach at MVN. He swam under the legendary <strong>Bill Rose<\/strong>, worked with <strong>Mark Schubert<\/strong>, was a CIF champion, two-time Olympic Trials qualifier and four-year swimmer at the University of Minnesota. He admits that the training done today looks very different than his time as an athlete.<\/p>\n<p>\u201cWhile our focus at MVN isn\u2019t necessarily on exceling in the 50s, we do make it a point to offer different training opportunities for our athletes. We are not a one size fits all program. There are times in the season where we break off into stroke specialty groups. There are other times where we separate into different aerobic groups catered towards distance, middle distance and sprint. At times we train a sprint group specifically separate from our 200 &amp; up athletes.<\/p>\n<p>\u201cA key focus for all our senior athletes,\u201d says Redondo,\u00a0\u201cis on relays. It is something all our athletes prioritize whether they are the best sprinters or not. We want all our athletes focused on, and training for them, as it is a great way to foster a team and championship focus.<\/p>\n<p>\u201cWe are very fortunate to have the facility and staff which helps us optimize our speed and power with all our athletes. Our strength coach and overall dryland program works very closely with what we are doing in the water. A huge factor in our improvement in our shorter distances and relay successes has come from the weight room. We work very closely with our strength coach on optimizing our season plan when working through strength and power phases. This is something that has helped our athletes tremendously not just in sprint swims but in body awareness, starts and turns,\u201d says Redondo.<\/p>\n<p>\u201cWe are very fortunate to have power towers, drag sox and other resistance equipment. These tools are built into our weekly program. Our athletes sprint under resistance in all four strokes each week which certainly aids in developing their speed and power throughout the season.<\/p>\n<p>\u201cAt the Nadadores we have created a culture of striving for excellence and competing together on a regular basis. We prioritize some sort of sprint efforts in every single workout. \u00a0We don\u2019t always sprint for long periods, but we dedicate time every workout to a specific skill and then sprint with it \u2013 whether it be from the blocks, running starts, deadstarts, turns or push. We ultimately do some sort of top end speed efforts in every workout. These efforts can be as simple as three or four cycles. I have moved away from always going specific distances for sprints as I find their efforts stay closer to max when it is focused on cycles and power versus distance and time. This doesn\u2019t mean we don\u2019t do timed distances, but they are not as frequent as previously. The focus is more so on details and cycles\u00a0unless the set specifically calls for it.<\/p>\n<p>\u201cIn line with sprinting every day, we prioritize simple body awareness and foundational drills in almost every workout. We want all our athletes comfortable in the water with a strong understanding of their bodies and how they move,\u201d he says.<\/p>\n<p>Some MVN sprint &amp; towers sets<\/p>\n<p><strong><b>Towers 3 Rounds<\/b><\/strong><\/p>\n<p>4&#215;25\u2019s 1:20 \u2013 Goal is to add weight each week and stay in same time<\/p>\n<p>Extra :70\u00a0&#8211; Drop Belt<\/p>\n<p>4&#215;25\u2019s :30 \u2013 Best Possible Average \u2013 Goal is faster avg than previous week<\/p>\n<p>4:00 &#8211; Active Recovery<\/p>\n<p>&nbsp;<\/p>\n<p><strong><b>Sprint Capacity &#8211; 3 Rounds<\/b><\/strong><\/p>\n<p>4&#215;25\u2019s :30 &#8211; Fast as Possible Holding Same Stroke Count &amp; Tempo<\/p>\n<p>Extra :30 \u2013 Add Towers<\/p>\n<p>2&#215;15\u2019s 1:15 &#8211; Heavy Sprint on Towers \u2013 Over 100% &#8211; Goal is to Hold Same Connection to Water<\/p>\n<p>1&#215;75 From Blocks \u2013 Open \u2013 Treat it like a 50 \u2013 Hold details last 25<\/p>\n<p>EZ 100 Between Rounds<\/p>\n<p>&nbsp;<\/p>\n<p>Sprint &amp; Skill Examples<\/p>\n<p>&nbsp;<\/p>\n<p><strong><b>Skill Work\/Activation 2 Rounds<\/b><\/strong><\/p>\n<p>2&#215;50\u2019s 1:10 &#8211; 25 Fist Drill\/25 Build \u2013 with Sox<\/p>\n<p>Extra :10 \u2013 Drop Sox<\/p>\n<p>2&#215;50\u2019s &#8211; 1:00 &#8211; 15 Fast Hand Scull into 20 Fast DPS \u2013 EZ 15<\/p>\n<p>2&#215;50\u2019s 1:10 &#8211; 5 Cycle Sprint!<\/p>\n<p>1&#215;100 2:40 \u2013 From Blocks \u2013 35 Fast DPS \u2013 65 EZ<\/p>\n<p>&nbsp;<\/p>\n<p><strong><b>Sprint Skill Focused &#8211; 2 Rounds<\/b><\/strong><\/p>\n<p>4&#215;25\u2019s :40 &#8211; UH20 \u2013 Switch Sides by 25 \u2013 Big Kicks<\/p>\n<p>3&#215;50\u2019s 1:00 &#8211; 20 Build + Sprint Turn &amp; 3 Cycles<\/p>\n<p>4&#215;25\u2019s :35 &#8211; <strong><b>Odd\u2019s<\/b><\/strong>: 4 Cycles Fast DPS \u2013 Power Focused <strong><b>Even\u2019s:<\/b><\/strong> 2 Push Offs + 3 Cycle Sprint<\/p>\n<p>1x Dirty 30 from Blocks \u2013 15 Sprint Swim\/15 UH20 Sprint \u2013 1:30<\/p>\n<p>2&#215;25\u2019s &#8211; 1 From Blocks \u2013 Sprint 2: Deadstart \u2013 Sprint 15 1:00<\/p>\n<p><strong>Academy Bullets<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"585953\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/emily-hamill-elizabeth-nawrocki-to-swim-for-georgia-in-2025\/elizabeth-nawrocki-uga-georgia\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/05\/Elizabeth-Nawrocki-uga-georgia.jpeg\" data-orig-size=\"2048,1536\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;1.78&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;iPhone 14 Pro&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1695655133&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;6.86&quot;,&quot;iso&quot;:&quot;80&quot;,&quot;shutter_speed&quot;:&quot;0.0024271844660194&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Elizabeth Nawrocki uga georgia\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/05\/Elizabeth-Nawrocki-uga-georgia-700x500.jpeg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/05\/Elizabeth-Nawrocki-uga-georgia-1024x768.jpeg\" class=\"wp-image-585953 alignleft\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/05\/Elizabeth-Nawrocki-uga-georgia-700x500.jpeg\" alt=\"Elizabeth Nawrocki\" width=\"350\" height=\"250\" \/>The Aurora, Illinois-based Academy Bullets are a formidable presence at the annual NCSA Spring Championships. This year, they won the girls&#8217; title with 1045.5 points and finished fifth in the combined standings with no contribution from boys.\u00a0 Leading the onslaught were the state\u2019s second, third and fourth ranked girls according to Swimcloud. Versatile <strong>Becky Rentz<\/strong> (Notre Dame), <strong>Elizabeth<\/strong> <strong>Nawrocki<\/strong> (UGA) and <strong>Chloe Diner<\/strong> (Illinois) had a boatload of top eight finishes to boost the Bullets.<\/p>\n<p>Head senior coach <strong>Todd Capen<\/strong> claims his team doesn\u2019t do many things differently from other teams in regard to sprint preparation. It\u2019s quality swimming with a \u201cdistinct\u201d purpose, he says.\u00a0 \u201cWe are blessed to \u00a0have highly motivated athletes that love to compete day in and day out. They truly believe that the way they practice is the way they will perform. Every repeat. Every set. Every workout matters \u2013 and everybody buys in.<\/p>\n<p>\u201cWe don\u2019t train for the 50 or really even the 100. We focus the bulk of our training on IM and developing well-rounded swimmers. Bill Schalz constantly preached to me that a 200 freestyler can learn to swim a 50 and a 100. It is much easier to go down in distance than up.\u00a0When we do break out in specialty groups we swim at race pace stressing good technique.<\/p>\n<p>\u201cWe establish good technical swimming at our youngest ages and reinforce the basics, adding new wrinkles and details as swimmers grow and understand the strokes. \u00a0We do small sets throughout the week aimed at developing speed. We use our bucket system (similar to power rack) two days per week for 20-25 minutes just working on resistance training in 10 second bursts maintaining proper technique and race pace tempo. Weight and rest intervals vary depending on time of season. We do a lot of kicking &#8212; all done fast.&#8221;<\/p>\n<p>Below are some Bullet sets that focus on race pace speed, for stroke and IM.<\/p>\n<p><strong><b>IM Sprint Set 1: 4-6 RDS depending on day or athlete\u00a0<\/b><\/strong><\/p>\n<p>1x 50 Fly Moderate @ :45<\/p>\n<p>1x 50 Back Strong @ :40<\/p>\n<p>1x 50 Breast FAST @ :35 or :40 -&gt; depending on athlete<\/p>\n<p>1x 50 Free Fast @ :30 -&gt; finish hard<\/p>\n<p>Rest :30<\/p>\n<p>&nbsp;<\/p>\n<p><strong><b>IM Test Set: 10x 100 @ 2:00<\/b><\/strong><\/p>\n<p>We start this set with athletes beginning at ages 11-12. It allows them to track their progress throughout the program and see improvements month-to-month and year over year. The 10 100\u2019s are broken as follows: 1 fly, 2 back, 3 breast, 4 free. Every :01 over 1:00 is a point. Every second under 1:00 is -1 point. Goal is to get the lowest score you can.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><b>Primary Sprint Set 1: Buckets Primary Stroke (4 RDS)<\/b><\/strong><\/p>\n<p>2x 25 @ 1:00 with heavy weight (12.5 AOS*, 12.5 smooth back to wall)<\/p>\n<p>2x 50 @ 1:30<\/p>\n<p>&#8211; #1 &#8211; All Fast (resistance on the way down, assistance on the way back)<\/p>\n<p>&#8211; #2 &#8211; 25 AOS (resistance); Rest :10; 25 AOS Free No Breath (assistance)<\/p>\n<p>* All Out Sprint<\/p>\n<p>&nbsp;<\/p>\n<p><strong><b>Primary Sprint Set 2: 8 RDS @ 5:00 (8 broken 100\u2019s)<\/b><\/strong><\/p>\n<p>1x 50 from a dive AOS (all out sprint) at 1\/2 100 time plus :01<\/p>\n<p>Rest :20<\/p>\n<p>2x 25 @ :30 AOS -&gt; 15m underwater on both at race pace<\/p>\n<p>&nbsp;<\/p>\n<p><strong><b>Primary Sprint Set 3: 4 RDS<\/b><\/strong><\/p>\n<p>4x 50 @ 3:00 AOS<\/p>\n<p>1x 200 @ No Interval between sets of 4<\/p>\n<p>Goal of RD 1&amp;2 is at 1st 50 of 100 Time<\/p>\n<p>RD 3&amp;4 are with short blade fins under best 50 Time<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Swim Training for 50s: A Look at Different Approaches to Sprinting Earlier in his career, the high school coach sought the secret to speed\u2014especially fast 50s. As a high schooler,<\/p>\n","protected":false},"author":59,"featured_media":382585,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18,8],"tags":[55644],"class_list":["post-595465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-high-school","tag-sprinting"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Swim Training for 50s: A Look at Different Approaches to Sprinting<\/title>\r\n<meta name=\"description\" content=\"Swim training comes in all different looks. 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