Todd DeSorbo's All-Encompassing Approach to Sprint Freestyle Training

with Todd DeSorbo,
University of Virginia Head Coach;
2024 US Olympic Swim Team Women'ss Head Coach (Paris);
2x USA Swimming Foundation's Golden Goggle Coach of the Year (2024, 2025);
2025 ASCA George Haines Coach of the Year;
2x Swammy National Coach of the Year (2021, 2024);
Six Straight NCAA Women's National Championships (2021, 2022, 2023, 2024, 2025, 2026);
Five Straight CSCAA Women's Coach of the Year Awards (2021, 2022, 2023, 2024, 2025);
8x Women's ACC Championships (2018, 2020, 2021, 2022, 2023, 2024, 2025, 2026);
5x ACC Women's Swim Coach of the Year (2020, 2021, 2022, 2023, 2024);
2021 US Olympic Swim Team Assistant Coach (Tokyo);
North Carolina State Associate Head Coach from 2011 to 2017
Helped the Wolfpack men capture three consecutive ACC titles and the women win the 2017 ACC title;
University of North Carolina Wilmington Assistant Coach from 2007 to 2011
Cape Fear Aquatic Club (NC) Coach from 2005 to 2007
College swimmer for Kentucky and University of North Carolina Wilmington

In this 7-part, three-video set, Todd DeSorbo details his overall sprint training philosophies as he shares his training phases, including examples of yearly, weekly and daily practice plans.

In the pool, DeSorbo shares how to blend speed, power, and technique training that melds with his philosophy of focusing on intensity and recovery, rather than relying on yardage, to build endurance. This video gives a fresh and contemporary perspective on how to train fast to swim fast for sprinters!

Part 1: Philosophies, Planning and Strategies for Training Sprinters

Philosophy:
Training for sprinting is about developing the "top end speed" that is required for fast times. Coach DeSorbo believes that sprint training is similar to weightlifting in that both are progressions where you can keep getting stronger and faster.

DeSorbo uses a strength- and power-based approach to his training methodology that is designed to help athletes continually get faster throughout the season and from one season to the next. DeSorbo believes in continually challenging his swimmers in terms of stroke efficiency and speed and power development, and, ÿin keeping sprinters 'on their toes' and engaged in the training through workout structure and the use of a variety of equipment and training methodologies.

Training Planning and Strategies:
DeSorbo uses a progression throughout the season consisting of four main phases:1. Aerobic - The first 4-6 weeks of the season that mainly involve team-based training to help athletes of varying fitness levels get into shape.2. Power Endurance - Once swimmers are in shape, this phase includes shortened sets that require more explosiveness while extending rest time.3. Power Development - When swimmers focus on increasing strength and raw power; DeSorbo compares this phase to that of a 1-rep max in the weight room.4. Competition/Championship - Shifts the emphasis from training to racing - fast!

DeSorbo offers detailed explanations of each of the seasonal progression phases including weekly and daily training structure examples for each of the phases. He also shares great insights on sprint event race strategies.

Part 2: Speed & Power Infused Technique/Training

While putting four of his sprint athletes through a drill series/workout that vividly demonstrates integrating speed, power, and sprint technique, DeSorbo offers ongoing narration as to the 'how and why' of each of the drill combinations; every drill has a specific purpose that reflects DeSorbo's purposeful training methodology.

Part 3: Starts

DeSorbo details the components he feels are essential for a great sprint start. His preferred start method includes an emphasis on the importance of the timing of the arm swing along with the importance of the lifting of the trail leg. He shares a brief start drill progression that emphasizes incorporating the arms into the dive.

Part 4: Turns

DeSorbo's mantra for walls throughout this entire video is that of hard push-offs. Coupling with the hard push-offs in this turn segment is developing a tight spin, keeping the feet low to get them onto the wall for a very hard push off that transitions into dolphin kick breakouts. DeSorbo shares some invaluable nuggets for ensuring a very fast sprint turn.

Part 5: Finishes

In this shorter segment, DeSorbo shares the technical make up of a championship finish with tips on how to touch the wall.

Part 6: Power Wall Training

To train the underwater through breakout aspects of sprint wall technique, DeSorbo takes his sprinters through a 2-station power wall training session.ÿ One station is power rack work that emphasizes the hard push-off with dolphin kick breakouts and breakout stroke work while the second station is a kick socks set which offers a different feel of resistance training for the push-off, kickout and breakout strokes. DeSorbo reinforces the importance of the technical aspects of what makes 'great walls' for sprinters.

Part 7: Power Rack and Power Kick Training

Finally, DeSorbo shows an example of a complete power circuit in the pool with swimmers splitting into stations. This video shows you first-hand how he helps his athletes develop force production and pure power through the use of power racks and drag socks.ÿ DeSorbo gives working examples of how he likes to utilize resistance and assistance training with this sprint group while constantly challenging them to maximize speed and power.

204 minutes. 2018.