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Swim workouts to improve your speed and endurance

As with most things in life, the key to swimming is practicing. However, if you do not spend your time in the pool to mix what you do in your workout, your winnings will inevitably be high.

It's important that you adapt your training to what you want to achieve in the water. Become a faster swimmer, prepare for a long-distance event, or simply lose weight and become generally fitter.

To help you reach your swimming destinations, we asked Olivier Poirier-Leroy, the former national swimmer and training founder, your Handbook and Diary YourSwimBook to share and explain a variety of training sessions suitable for beginners and advanced.

Swim training to endure endurance

This is a proven session I used with swimmers of all abilities. I make variations of it every Wednesday during my aerobic / recovery sessions. It's a simple interval training that puts a strain on your aerobic system and gives your entire cardio fitness a big old boost.

The goal is to train up to 45 minutes in aerobic swimming. How hard should you work? Having a conversation between repetitions should not be easy, but not impossible. Comfortably uncomfortable thinking.

Warm Up

Warm up with 25 or 50 m rounds of freestyle swimming with your fist closed. Closed-fist-style freestyle swimming is exactly what it sounds like ̵

1; you clench your fists and force your forearms to lift more when it comes to pulling you through the water. This is a great way to promote a high elbow catch and also helps you to improve that elusive feeling for the water so that your stroke is on the right track once you enter the set.

Beginner Training

1 Alternating freestyle / closed-fist freestyle

Reps 8 Distance 25m Rest 15sec

2 Freestyle Reps Reps Reps 100m Break 20sec

Advanced Training

1 Alternating Freestyle / Punch Freestyle

Repeats 16 Distance 25m 0sec

Accelerate the reps to complete the last iteration with a 95% effort.

2 Freestyle

Repeats 25-30 Distance 100m Break 20sec

Swim training to increase speed

When developing speed in the Water is not just about effort. It's about finding the best point between efficiency and performance. The following will help you work on these two critical aspects of faster swimming. The distance is not great, but the quality is high.

A lot is counted during the training. Counting your strokes is a great habit – you always remember how efficient you are in the water, and focus on a noticeable part of your swim. This will reduce some of the daydreams that inevitably occur when we drive around the black line.

Beginners should complete this set once or twice, while advanced swimmers can prepare up to five rounds.

1 Freestyle 50s

Reps 4 Distance 50m Break 25sec

Reduce the number of hits per 50m with each repetition. If you make 35 strikes at the first repetition, try 34 for the second repetition, 33 for the third repetition, and 32 for the fourth repetition. The goal is to swim as efficiently as possible. Narrow streamlined hike, solid hip and shoulder rotation and a smooth and balanced stroke.

2 Freestyle 25s

Reps 6 Distance 25m Rest ] 40sec

Take your best 50's hit number and halve it ( in our example that would be 16 beats). Your goal is to drive as fast as possible while keeping the number of strokes. In this way you will learn to be efficient at high speed and find the happy balance between the number of strokes (how fast your arms are turning) and the distance per beat (how far you go with each stroke in the water). These bad guys are all about quality.

3 Double Arm Rebound

Reps 1 Clearance 50m

Just swim before you start the next round. 19659004] Calories burn training

This Tabata-style workout is short but has a high intensity. At the first repetition you hit the gas and stay for my dear life. Watch out for a long warm-up, paying special attention to your legs, and then, after exercising, let it float for a good ten minutes and kick to flush your muscles with lactic acid.

1 Freestyle Sprints [194559008] Reps 8 Distance 25m Quiet 10sec

2 Freestyle easy

Reps 1 Spacing Spacing Spacing Spacing 3 Kickboard

Reps 8 Spacing 25m Quiet 10sec [19659002] Hold the board in front of you and kick your legs.

4 Freestyle easy

Reps 1 Distance 100m

5 Freestyle Sprints [194559008] Reps 8 Distance 25m 10sec

Try to beat your average pace from the first lap.

Swim Training for Triathletes

For triathletes preparing for an event, there are a few things you should focus on in the pool to prepare you for a good performance on race day.

In this training we will have a double focus – swimming with some sighting (head up) to see where you are at the moment, which is helpful when navigating in open water) and some swimming at target speed. The set is 2,300 m without warming up and warming up.

1 Freestyle 100s [194559008] Reps 5 Distance 100m Rest 30sec [19659002] Swim in your race pace.

2 Freestyle 50s

Reps 4 Distance 50m Rest 20sec

As speed increases, it becomes faster Each repetition is seen approximately every 10m.

3 Freestyle 100s [194559008] Reps 4 Distance 100m Rest 30sec

Swim at your competition step

4 Freestyle 50s

Reps 4 Distance 50m Rest 20sec

Descending force (with each repair faster) every 10m or less

5 Freestyle 100s

Reps 3 Distance 100m Break 30sec

Swim in your race pace.

6 Freestyle 50s

Repeats 4 Distance 50m Quiet 20sek

Descending effort (with each repetition getting faster); Sightings every 10m or so.

7 Freestyle 100s

Reps 2 Distance 100m Break 30sec

Swim in your race pace.

8 Freestyle 50s

Reps 4 Distance 50m Break 20sec

9 Freestyle

Reps 1 Distance 100m

Swim faster than your target pace.

10 Warm-Down

Take five minutes of easy swimming and then hit the hot tub!

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