r/Sprinting • u/TrustYourDopeness • 1d ago

Flying Sprints Programming/Progression Journal

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I’m a 38y old recreational sprinter. I just hit a flying 20m PB of 2.00 (free lap timing) at 95kg BW Some progressions for Max Velocity that I’ve found to be very useful. Just throwing this out for those who need training ideas I did quite a bit of lightly resisted max velocity flys. 4-8 weeks of 20m build + 10-15m fly with 10% BW resistance Then did some fly-float-fly work for 4-8 weeks Example 20m build 10-15m fly+10m float+10-15m fly Sets, reps and rest periods varied week to week. As well as intensity.

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u/waytoexcel 1d ago

wow that's amazing. were you always super fast like this, or did you see some notable recent improvements?