Building Speed and Power for 25‑Yard Racing: A 9‑Week Plan for 15–22 Year‑Old Swimmers

Table of Contents

1. Key Highlights:
2. Introduction
3. Converting Race Demands into Training Priorities
4. Structuring the Nine‑Week Macrocycle
5. Designing High‑Quality Pool Sessions
6. Technical Drills That Transfer to Speed
7. Dryland Strength and Power Programming
8. Recovery, Nutrition, and Regeneration
9. Preparing for Meet Week and Tapering
10. Monitoring Progress: Objective Measures and Feedback Loops
11. Practical Case Examples and Athlete Profiles
12. Common Pitfalls and How to Avoid Them
13. Translating the Coach Notes Into Practice: Drill Glossary
14. Sample 9‑Week Plan (Detailed Template)
15. Putting It Together: Practical Tips for Coaches
16. FAQ

Key Highlights:

• A nine‑week, race‑specific plan blends short, maximal pool efforts with targeted dryland strength and power work to peak sprint performance in 25‑yard racing.
• Session design emphasizes quality reps, deliberate rest, technical drills (including the "scissor" drill), and progressive overload across three phases: preparation, sharpening, and race readiness.
• Monitoring tools—time trials, split analysis, RPE, and video—guide adjustments. Recovery, nutrition, and event‑specific tapering are essential for translating training adaptations into race day speed.

Introduction

Coaches preparing sprinters for a championship nine weeks out face a clear mandate: convert accumulated fitness into measurable speed and power while preserving neuromuscular sharpness. At ages 15–22, swimmers occupy a critical window for strength development and technical refinement. Training in a 25‑yard pool tightens the focus on starts, underwater work, and turns; small margins in those areas separate podium finishes from the rest of the field.

This article translates foundational sports‑science principles and practical coaching methods into a usable framework. It walks through the phases of a nine‑week plan, how to construct individual sessions, key dryland interventions, nutrition and recovery considerations, ways to monitor progress, and common pitfalls. Practical sample workouts and drill explanations—including the coach’s “scissor” description—give coaches and athletes actionable steps to sharpen sprint performance.

Converting Race Demands into Training Priorities

Sprint events in a 25‑yard pool are characterized by durations under 25–60 seconds depending on the event. They demand maximal velocity, high power output, rapid acceleration, and near‑perfect technical execution on starts and turns. Physiological stress comes predominantly from the ATP‑PC and anaerobic glycolytic systems, with substantial contribution from neuromuscular coordination.

Training priorities that follow from these demands:

• Maximal speed and rate of force development (RFD) in the water and on land.
• High‑quality starts, underwaters (dolphin kicks), and turn mechanics—areas that have outsized effects in short courses.
• Short, highly intense sets with full or near‑full recovery to preserve power output across reps.
• Targeted strength and power work to increase muscular force and improve sprint economy.
• Technical rehearsal under raced conditions to build specific motor patterns.

Translating these priorities into sessions requires attention to intensity control and recovery. For sprinters, more is not better; the right number of maximal efforts at the right rest intervals produces the adaptations.

Structuring the Nine‑Week Macrocycle

A nine‑week block allows progression through three distinct phases: Preparation (weeks 1–4), Sharpening (weeks 5–7), and Race Readiness (weeks 8–9). Each phase has a clear objective and training fingerprint.

Phase 1 — Preparation (Weeks 1–4) Objective: Build a foundation of speed endurance, introduce heavier dryland loads, and reinforce sprint technique. Pool work: Short sprints (15–75 yards/meters) with controlled recovery. Incorporate tempo work sparingly to build threshold for repeatability. Dryland: Strength emphasis with compound lifts; moderate volume, increasing intensity over the four weeks. Volume: Moderate; avoid large endurance sets that could blunt speed adaptation. Technical: Starts and turn clinics twice weekly.

Phase 2 — Sharpening (Weeks 5–7) Objective: Increase race‑pace specificity, prioritize maximal velocity, reduce overall volume slightly, and peak neuromuscular output. Pool work: Shorter, more explosive sets (8–25 yards/15–25 meters) with longer rest to preserve quality. Include race‑pace repeats and flying sprints. Dryland: Transition toward power—lower reps, explosive lifts, plyometrics, and dynamic effort days. Volume: Down 10–20% from Phase 1; intensity up. Technical: Simulated race scenarios, timed series, and video feedback.

Phase 3 — Race Readiness (Weeks 8–9) Objective: Convert readiness into race performance. Maintain intensity while ensuring freshness through tapering and race rehearsals. Pool work: Sharp, short sets and starts/turns; mock races with full race rest between attempts. Dryland: Reduce load and volume; emphasis on maintenance, neuromuscular sharpness, and mobility. Volume: Reduce by 30–50% leading into the competition week depending on athlete history. Technical: Final polish on starts, underwaters, and transitions.

Weekly Microcycle Example (Sharpening Phase)

• Monday: Speed session (AM pool: starts & maximum velocity series), PM dryland (power).
• Tuesday: Short aerobic recovery + technical work (turns, underwaters).
• Wednesday: High‑quality race simulation sets (repeat sprints).
• Thursday: Active recovery + mobility; light technical rehearsal.
• Friday: Race pace session + starts; lighter dryland (activation).
• Saturday: Time trials or simulated meets.
• Sunday: Full recovery.

Individualization is key: age, training history, and injury status dictate how aggressively to progress. Younger athletes may require extra recovery or slower progression in dryland loads.

Designing High‑Quality Pool Sessions

A well‑constructed sprint session balances a tight warm‑up, high‑value main set, and careful cool‑down. The number of maximal reps per session is limited—typically 8–16 true maximal sprints—because technique and power deteriorate when fatigue accumulates. Quality wins over quantity.

Session Anatomy

• Activation and Warm‑up (15–25 minutes): Progressive tempo and movement prep. Include dynamic dryland, mobility, easy swimming, and a few submaximal sprints to prime nervous system.
• Technical Block (10–15 minutes): Drill series focused on starts, breakout, turns, and a short underwater set. Use video where possible.
• Main Set (20–35 minutes): All‑out or near‑all‑out repeats with full recovery by design. Variants include:
  • Max Effort Sprints: 6–10 x 25 on 2:00 or more depending on race simulation and rest needs.
  • Flying Sprints: 8–12 x 15 (20 build + 15 max) with 90–150 seconds rest.
  • Repeat Sprint Sets: 4–6 x (4 x 15) on 1:30 after 4 minutes rest between rounds to practice repeatability.
  • Race Pace Repeats: 6 x 50 at 95–100% with 2–4 minutes rest to blend speed and pacing.
• Cool‑down (10–15 minutes): Easy swimming and mobility. Brief technique focus with low heart rate to assist recovery.

Intensity Prescription and Rest Maximal sprints require rest long enough to restore phosphagen stores and neuromuscular readiness. Rest intervals should be conservative: 2–6 minutes between true maximal reps depending on distance. For race pace repeats where lactate tolerance matters, rest can be slightly shorter but still sufficient to keep quality high.

Progressions Across Sessions

• Increase complexity first: add starts, flyouts, or turns before raising volume or intensity.
• Manipulate rest to challenge repeatability: reduce rest slightly across weeks within a sharpening block, but only if quality remains.
• Track times and assess technique decay. Discontinue sets when technical breakdown is evident.

Sample Session — Nine‑Week Sharpening Example Warm‑up

• 400 swim easy, mix strokes
• 6 x 50 drill/swim (25 drill scissor on back / 25 sprint focus), 20 sec rest
• 6 x 25 build to fast on long rest

Technical Block

• 8 x 15 underwater dolphin kicks on .repeat with full recovery (work on streamline and breakout)
• 6 starts off blocks, focus on distance per stroke and first two strokes

Main Set

• 10 x 25 all‑out from dive, on 3:00 (focus on maximal velocity and turnover)
• 6 x 15 flying sprints (20 accelerations + 15 max) on 2:30
• 4 x 50 race pace from push (descending effort 1–4), on 4:00

Cool‑down

• 200 easy swim
• 6 x 50 choice smooth

This session keeps rep counts to a level where every sprint remains genuinely fast.

Technical Drills That Transfer to Speed

Technical work is non‑negotiable for short‑course success. A perfect start, powerful underwater, and efficient turns create time advantages that are hard to manufacture by swimming flat speed alone.

The "Scissor" Drill Explained The coach note in the source material reads: "scissor is on back arms on top back and forth like a scissor." Break this into a usable cue:

• Body position: swimmer lays on back in streamline with hips engaged.
• Arm movement: alternate the arms in a controlled scissoring action across the top of the water (one arm crosses overhead while the other rests midline), simulating hand entry and catch timing in a simplified pattern.
• Objective: reinforce timing between arm action and hip rotation, improve shoulder placement, and create proprioceptive awareness of torso rotation without full stroke mechanics.
• Progression: perform on back with kickboard support, then without board, then integrate into short backstroke or freestyle transition drills.

Other High‑Value Drills

• Underwater kick progression: sets of 6–15m underwater on push with focused streamline and kick tempo; progress to 20–25m at race effort.
• Breakouts with variable stroke counts: push + underwater, breakout after 3/4/5 strokes to optimize breakout timing vs. underwater distance.
• Turn drills: open turns and tumble drills focusing on compression and explosive wall contact; immediately follow with a short sprint to mimic race momentum.
• High turnover sustainable sprints: short sets emphasizing turnover rate and quick hand entry to condition nervous system.

Video analysis during technical blocks is invaluable. Even a smartphone mounted to a tripod at the deck or a coach with an underwater camera produces actionable feedback.

Dryland Strength and Power Programming

Dryland underpins in‑water power. The goal is to develop maximal strength and transfer it to explosive movement patterns. Programming must respect stage of season and athlete development.

Strength Phase (Preparation)

• Objective: increase absolute strength with compound lifts.
• Exercises: squat variations, deadlifts, bent rows, bench press or bench variations, Romanian deadlifts, split squats.
• Sets/reps: 3–5 sets of 4–6 reps at 80–90% of 1RM for core lifts. Accessory work 3–4 sets of 6–12 reps.
• Frequency: 2–3 sessions per week depending on the athlete.

Power Phase (Sharpening)

• Objective: convert strength to speed—high power output under lighter loads and high velocity.
• Exercises: olympic lift derivatives (power clean, hang clean), kettlebell swings, medicine ball throws (rotational and overhead), box jumps, depth jumps.
• Sets/reps: 3–6 sets of 2–5 reps for Olympic lifts and plyometrics. Keep ground contact times brief and intensity high.
• Frequency: 2 sessions per week with one contrast or dynamic day.

Maintenance Phase (Race Readiness)

• Objective: maintain strength and readiness while avoiding fatigue.
• Strategy: reduce volume by ~40–60%; keep 2–4 explosive movements with low reps and lighter loads to maintain RFD.
• Avoid maximal eccentric overload the final 7–10 days.

Programming Considerations by Age

• 15–17: emphasize motor control and technique in lifts, moderate loads progressing slowly. Avoid excessive maximal loads until good technique and spinal control are present.
• 18–22: athletes often tolerate higher intensity and heavier loads; individual readiness and coaching supervision remain crucial.

Sample Dryland Week (Sharpening)

• Day 1 (Strength): Back squat 5x5 at 75–85%, Romanian deadlift 4x6, pull‑ups 4x8, core stability circuit.
• Day 3 (Power): Hang cleans 5x3, box jumps 4x5, medicine ball rotational throws 4x6 per side, single‑leg hops 3x6 per leg.
• Day 5 (Maintenance/Activation): Contrast sets—median weight squat with explosive jump; light plyometrics and mobility work.

Programming the Transition from Strength to Power Reverse‑pyramid the phase: build base strength for 4–6 weeks, then transition to power‑focused sessions while dropping heavy volume. This sequencing enhances RFD and optimizes transfer to swim sprinting.

Recovery, Nutrition, and Regeneration

Power gains depend on recovery. Maximal efforts require complete restoration of neuromuscular and metabolic systems. Recovery strategies should be scheduled as deliberately as workouts.

Sleep and Autonomic Recovery

• Aim for 8–10 hours nightly for adolescent and young adult athletes. Sleep debt impairs reaction time and force production.
• Nighttime routines and consistent sleep–wake times facilitate better restoration.

Nutrition for Sprint Performance

• Carbohydrate: support high‑intensity work; timing matters—consume carbohydrates pre‑ and post‑workouts for rapid glycogen resynthesis.
• Protein: 20–30g high‑quality protein within 30–60 minutes post‑session to support recovery and muscle repair. Total daily intake of 1.6–2.2 g/kg bodyweight is reasonable for strength and power athletes.
• Creatine: well‑supported for increasing short‑duration power in sprint athletes; consider supplementation under guidance.
• Hydration and electrolytes: maintain due to repeated high‑intensity efforts and to support muscle function.

Active Recovery and Modalities

• Light swims and mobility sessions accelerate recovery and maintain movement patterns.
• Cold water immersion (ice baths) can reduce perception of fatigue after hard sessions; use strategically, particularly after heavy power sessions where DOMS is expected.
• Soft tissue work and targeted massage support muscle function and range of motion.

Autoregulation and Monitoring Tools

• Rate of perceived exertion (RPE) for each session tracks subjective load.
• Simple daily questionnaires (sleep quality, soreness, stress) help spot accumulating fatigue.
• Periodic HRV or resting HR measures can guide training load adjustments for athletes with access to monitoring tech.

Preparing for Meet Week and Tapering

Peaking for a competition requires managing fatigue while preserving the neuromuscular adaptations that produce speed. Short course racing benefits from maintenance of sharpness rather than long, steep tapers.

Taper Principles for 25‑Yard Sprinters

• Reduce volume progressively across 7–10 days; focus on maintaining intensity.
• Keep a few high‑quality starts and short maximal sprints early in taper week to preserve reaction time and race feel.
• Reduce dryland volume and eliminate heavy eccentric loads in the 7–10 days before competition.
• Simulate event warm‑ups and race turn/underwater patterns to preserve technical timing.

Sample Race Week (Peak for Championship)

• Day −7: Sharp session—6 x 25 all‑out with full recovery, 4 starts; light power activation (low reps, 30–40% 1RM explosive lifts).
• Day −6: Active recovery—technique and mobility.
• Day −5: Two short explosive sets and starts; video review; mental rehearsal.
• Day −4: Very light session with a few builds; maintain feel for speed.
• Day −3: Travel/active recovery; light mobility.
• Day −2: Pool pre‑race—4 starts, a couple of 15–25 maximal efforts, then cool down.
• Day −1: Rest or very light acceleration work; finalize strategy.
• Race Day: Warm‑up tailored to event; avoid over‑warming; aggressive starts and mental focus.

Race simulation during the last two weeks helps fine‑tune pacing, rotation, and transitions specific to a 25‑yard pool.

Monitoring Progress: Objective Measures and Feedback Loops

Measuring adaptation helps coaches know if the program is working and when to adjust.

Key Metrics

• Time trial performance: 25s and 50s at test pace weekly or biweekly, with consistent testing conditions.
• Split analysis: 15m/25m splits to isolate phase weakness (start/underwater vs. swim).
• Stroke rate and stroke length: assess if speed gains derive from improved turnover, stroke length, or both.
• Video analysis: measure start angle, breakout distance, and turn velocity.
• Dryland metrics: improved 1RM or jump height indicates progressing strength and power.

How to Use Data

• Compare times to baseline trends rather than single measures. Look for consistent improvement or evidence of stagnation.
• When sprint times plateau while dryland numbers improve, investigate technical breakdown or start/turn issues.
• Use objective markers to adjust volume and intensity. A drop in maximal sprint velocity across sessions signals need for additional recovery.

Frequency of Testing

• Weekly submaximal time trials work well for monitoring during sharpening.
• Full maximal time trials every 2–3 weeks during preparation and sharpening.
• Final time trials and start/turn assessments should occur within the taper phase as confidence checks.

Practical Case Examples and Athlete Profiles

Example 1 — 16‑Year‑Old High‑School Sprinter (50 free, primary event) Background: Good technical foundation, limited heavy lifting history. Approach:

• Build strength carefully: 2 strength sessions/week focusing on technique and core control for 6 weeks.
• Pool: 4 sessions/week with 2 focused sprint sessions and 1 technical session.
• Volume management: lower total weekly sprint reps; emphasize long rest. Progression:
• Weeks 1–4: Strength 4x6–8 lifts; pool sprints 8–12 max reps/session.
• Weeks 5–7: Transition to power lifts, reduce strength rep ranges; increase flying sprint frequency.
• Weeks 8–9: Reduce heavy lifts; maintain 4–6 explosive reps to preserve power.

Expected outcomes: improved start power, faster reaction off the blocks, faster initial 15m split.

Example 2 — 20‑Year‑Old Collegiate Sprinter (100 free) Background: Higher training age, accustomed to strength program. Approach:

• Maintain two heavy strength sessions initially, then shift to one heavy/one power.
• Pool: 8–10 weekly sessions; during sharpening reduce volume but maintain session frequency.
• Additional: Regular video feedback and underwaters testing. Emphasis:
• Rehearse 100‑race pacing with sets like 4 x (25@max + 25@race pace) to condition repeatability.
• Use contrast training in dryland to maximize transfer to swim speed.

Expected outcomes: improved repeatable sprinting in the latter stages of the 100, stronger turns.

Common Pitfalls and How to Avoid Them

Overemphasis on Volume

• Problem: Long, repeated sprints with insufficient rest degrade technique and reduce power output.
• Fix: Limit maximal reps per session and prioritize rest. Quality beats quantity.

Neglecting Starts and Turns

• Problem: Poor start and turn execution undermines top‑end swimming speed in a 25‑yard pool.
• Fix: Schedule focused start/turn work multiple times weekly and integrate them into main sets.

Poor Dryland Sequencing

• Problem: Heavy eccentric work too close to key speed sessions produces DOMS and neuromuscular inhibition.
• Fix: Time heavy strength sessions early in the week with more recovery before races. Eliminate heavy loads during the taper.

Inadequate Recovery

• Problem: Cumulative fatigue leads to stagnation or performance declines.
• Fix: Use objective and subjective monitoring, schedule deload weeks, prioritize sleep and nutrition.

Ignoring Individual Differences

• Problem: Applying a single model to all athletes leads to suboptimal outcomes.
• Fix: Adjust progression, volume, and intensity based on age, training age, and feedback.

Overreliance on Supplements or Shortcuts

• Problem: Expecting supplements alone to improve power without training context.
• Fix: Use evidence‑based supplementation (e.g., creatine) as an adjunct to structured training; prioritize basics first.

Translating the Coach Notes Into Practice: Drill Glossary

Scissor (as defined by the coach)

• Execution: On back, arms alternately move across the water surface like a scissor motion. The emphasis is on top arm movement and coordinating torso rotation.
• Purpose: Reinforce timing between torso rotation and arm recovery, helpful for swimmers struggling with symmetrical rotation in strokes.

Underwater Dolphin Kick Progression

• Execution: Streamline push, maintain tight core, kick from hips with slight knee flexion. Start with small distances, build to 15–25 yards.
• Purpose: Build anaerobic power and the most efficient underwater propulsion.

Breakout Stroke Count Drill

• Execution: Push + underwater, count strokes until first arm recovery. Vary target stroke count to find fastest race outcome.
• Purpose: Optimize tradeoff between underwater distance and surface speed.

Turn Compression Drill

• Execution: From 5 yards out, perform a quick preset compression at the wall with rapid drive off. Emphasize explosive contact and immediate transition to first strokes.
• Purpose: Reduce time at the wall and increase pushoff velocity.

Flying Sprint

• Execution: 20 build + 15 max with emphasis on acceleration, fast turnover, and maintaining technique.
• Purpose: Improve ability to achieve and sustain top speed.

Sample 9‑Week Plan (Detailed Template)

Weeks 1–4 (Preparation)

• Pool: 4–6 sessions/week. Two sprint focus sessions per week; one technical; one aerobic maintenance.
• Dryland: 2–3 sessions/week (strength emphasis).
• Key content: basic starts, underwaters, moderate volume speed endurance sets, progressive overload in strength lifts.

Weeks 5–7 (Sharpening)

• Pool: 5–7 sessions/week. Increase race‑specific sets; reduce total sprint volume slightly.
• Dryland: 2 sessions/week (power emphasis).
• Key content: maximal sprints with full recovery, flying sprints, race simulation, plyometrics.

Weeks 8–9 (Race Readiness)

• Pool: 4–6 sessions/week. Short, sharp sets and starts.
• Dryland: 1–2 light sessions emphasizing activation.
• Key content: mock meets, tapering volume, maintain intensity.

Detailed Week Example — Week 6 (Sharpening) Monday AM — Speed & Starts

• Warm‑up: 400 swim, 6 x 50 drill/swim, 6 x 25 build
• Technical: 8 x 15 underwater kicks
• Main: 10 x 25 from dive, all‑out, full recovery (3:00)
• Cool‑down: 200

Monday PM — Dryland Power

• Hang cleans 5x3
• Box jumps 4x4
• Medicine ball side throws 3x6/side
• Core: plank variations 3x45s

Wednesday — Race Simulation

• Warm‑up: 300
• Main: 8 x 50 race pace with 3:30 rest (simulate 2 x 50 races with full recovery between)
• Starts: 6 block starts focusing on first 15m
• Cool‑down: 200

Friday — Flying Sprint & Turns

• Warm‑up: 400
• Main: 8 x 15 flying sprints on 2:30
• Turns: 10 x 25 from approach with explosive turn on long rest
• Cool‑down: 200

Saturday — Mock Race or Time Trial

• Full warm‑up and race warm‑up
• 50/100/50 sets with full recovery as meet simulation

Sunday — Recovery

• Active recovery swim 30–45 minutes easy, mobility, foam rolling

This template adapts to athlete age and race distance by adjusting session density and dryland load.

Putting It Together: Practical Tips for Coaches

• Limit the number of true maximal reps per session. Protect quality with longer rests.
• Keep a training log for each athlete with times, RPE, and daily readiness notes.
• Use starts and underwaters as performance multipliers; little time invested yields large returns.
• Coordinate the pool and weight room so explosive lifts fall on days that allow at least 24–48 hours before major sprint sessions.
• Educate swimmers on sleep, nutrition, and hydration; these are non‑negotiable for translating training into race times.
• Use individual baseline testing to set dryland progressions and interval targets in the pool.
• Review video with athletes immediately after technical blocks for rapid learning.

FAQ

Q: How many maximal sprints should a swimmer perform per session? A: Limit true maximal efforts to roughly 8–16 per session depending on distance and athlete level. For example, a sprinter focusing on 25–50 yards may do 8–12 maximal 25s or an equivalent number of shorter maximal efforts, ensuring full rest between reps to preserve power.

Q: How should training differ for a 15‑year‑old versus a 21‑year‑old sprinter? A: Younger athletes need slower, carefully supervised increases in dryland intensity with an emphasis on movement quality and general strength. Older, more experienced athletes can tolerate higher loads and more complex power work, but all athletes require individualized programming and adequate recovery.

Q: When should heavy lifting stop before a race? A: Heavy eccentric or maximal strength sessions should be reduced or avoided in the final 7–10 days before a key race. Maintain low‑volume, high‑intensity power work to preserve neuromuscular readiness without inducing fatigue.

Q: What role do underwater kicks play in 25‑yard racing? A: Underwater dolphin kick can be decisive. A strong, efficient underwater phase often yields the fastest portion of a race in short course pools. Practice streamline, kick tempo, and breakout timing regularly; assess breakout distance with timed pushes.

Q: How do I know if my athlete is overtraining? A: Watch for persistent declines in maximal sprint times, elevated resting heart rate, poor sleep, increased soreness, and decreased mood or motivation. Use RPE trends and simple readiness questionnaires to detect accumulating fatigue and adjust training.

Q: Can creatine help a sprinter? A: Creatine supplementation can enhance short‑duration power and recovery between high‑intensity bouts for many athletes. Use it within a comprehensive nutrition plan and under guidance, keeping in mind individual response variability.

Q: How long should the taper be for a short course sprint? A: A taper of 7–10 days that prioritizes reduced volume while maintaining intensity is typical for sprint events. Short course racing benefits from preserving neural sharpness; therefore, include short maximal efforts during the taper to maintain feel without incurring fatigue.

Q: What are the most common technical mistakes in sprinting? A: Common errors include poor start angle, premature or poorly timed breakouts, loose streamlining, and inefficient turns that do not create forward momentum (e.g., slow wall contact or poor compression). Address these in frequent technical blocks with video feedback.

Q: How do I implement the "scissor" drill in a swim practice? A: Use it within a technical block on back when swimmers need to focus on torso rotation and arm timing. Start with supported variations and progress to integration into short backstroke or freestyle transition drills. Emphasize smooth, controlled movement and coordination rather than speed.

Q: What should I track to measure progress in a sprint program? A: Track 25m/25yd and 50m/50yd time trials, start and first 15m splits, underwater distances, stroke rate/stroke length, jump height, and key dryland metrics (e.g., power cleans, vertical jump). Combine quantitative measures with video analysis and subjective readiness reports.

The path to faster short‑course racing is systematic: reduce unnecessary volume, program deliberate high‑quality sprints, integrate targeted strength and power work, and prioritize starts, underwaters, and turns. Over nine weeks, coaches can create a progression that sharpens neuromuscular output, refines technical skills, and produces measurable race improvements. Apply the principles above, tailor them to each athlete, and monitor closely—speed and power are the result of focused, consistent, and intelligently managed training.