I'm looking for advice on how to focus my training (weight and cardio) for an upcoming swim event that I've agreed to help out with.
Background (skip if not interested): I'm a 24yo male, and from the age of 6 to 21 I was a pretty decent competitive swimmer. However I've not done any swim training in over 18 months, and that was just a 3 month stint after another 18 month away from training. (Suffice to say my fitness level is probably ~20% of what it used to be.) I'm still in contact with my old swim coach as my local gym is at the swimming pool and I've been working out regularly 3 times a week for most of the 18 months since I stopped swimming. The club basically has a competition in about a month and they're short of older male swimmers for the relay events, so he's asked me to help out by taking part in what will be either one or two 50metre frontcrawl relay events. (50 frontcrawl was always my best event). He knows I've not trained but is confident that I could still swim fast enough to make it preferable to use me instead of a younger (like 12yr old) instead. Due to the weight training I'm a lot stronger than I used to be, but also about 12kgs heavier.
Advice needed: what I would like to do, within the 3 times a week that I have available (limited I know), is get as much explosive power as I can. 50 metre swims only last 25 - 30 seconds so stamina isn't much of an issue, though some cardio conditioning probably beneficial.
I know I'm gonna need to get back in the pool, but for this type of sprint swim event I believe about 70% of the training can be land based, with the rest being speed/technique work in the pool. My technique is solid(ish), so it's just speed and some stamina that I need.
1) What exercises to focus on? I believe tricep and shoulders are the main upper areas to focus on (the power phase of frontcrawl is taking the arm from a raised position down to fully lowered, bending the elbow and extending it again - liken it to pulling yourself up onto a ledge). Also leg muscles need work. Mainly the movement is from the hips, but with some movement at the knee too - most of the drive here is downwards when swimming, so we're talking extension rather than flexion I believe.
2) How to do those exercises. What rep ranges, rest periods. Should I aim to do each rep fast, or keep it slow?
3) What cardio work? Yesterday I did some high intensity interval running (5 sets of 200 metre runs at 20+km/h with 30 second rest, on a treadmill. These runs last longer than the 25-30 seconds I'll be swimming for, so should prove beneficial, no? Can I do better?
Any other advice, tips welcomed. I'm also cutting down my diet in order to try and lose a bit of weight, whilst keeping muscle (high protein diet).
I know this might seem a bit dedicated as I'm just helping them out, but I've always been proud of my sprint swimming capabilities, and I guess I want to prove to myself that I've still "got it"
Thanks in advance.