Swimming program - 4 water workouts for a beautiful body

Content

• 1 Swimming: the best training programs
• 2 Terminology of the training process
• 3 Tasks for the warm-up part of the workout 3.1 Series 1. Classic
• 3.2 Episode 2. Liberating
• 3.3 Series 3. Non-standard
• 3.4 Episode 4. Technical
• 3.5 Episode 5. Rhythmic
• 3.6 Episode 6. Smooth

Warm-up video

Important! Before a competition, the period of time between warm-up and start should not exceed 5-10 minutes, otherwise the positive effect will disappear - you begin to cool down, your heart rate decreases, and the feeling of stiffness returns. It is not always possible to calculate the time correctly or have the opportunity to warm up in the water. In this case, you need to do a basic warm-up 60-30 minutes in advance and another short one before the start. The warm-up itself should be much shorter and less intense than we usually do during training.

Thus, warming up before swimming is aimed at working out the main muscles involved in the swimming process. This is not only physical, but also mental preparation before training, allowing you to show your maximum capabilities. After all, skills brought to automatism will leave no room for excitement! Swim correctly and avoid the most common mistakes!

Swimming: the best training programs[edit | edit code]

Lesson scheme
In order to create a training series, select task options from this application. We offer representatives of each of the six categories of swimmers special exercises for different stages of the training process. They include:

• warm-up tasks;
• lead-in tasks;
• tasks for practicing technical skills;
• stimulating tasks (tasks at Critical Swimming Speed ​​(CSS));
• endurance challenges (suitable for triathletes preparing to compete in Ironman races and open water swimmers);
• sprint tasks;
• tasks for practicing skills in open water;
• recovery tasks.

The tasks are combined into series to take into account the individual characteristics of swimmers.

1. Classic series (good for Arnie).
2. Liberating series (suitable for “bambino”).
3. Innovative series (well suited for “drummers”),
4. Technical series (suitable for gliders).
5. Rhythmic series (well suited for swingists).
6. Smooth series (pay attention to “smoothies”).

Choose a task that suits your swimming style and mood, and “mix” it with other tasks, building your own workout. Endurance tasks need to be considered separately, since they themselves are already training series, but from all the other exercises you need to create a full-fledged workout. Usually it consists of several required parts.

• Warm-up part.
• Leading part.
• The main part of the training, for which you can choose series: for technique;
• sprint;
• KSP;
• practicing skills in open water.

You can make over 5000 different combinations!

Why do you need a warm-up?

The importance of warming up before swimming cannot be overestimated. Its implementation cannot be ignored, since the effectiveness of training or results in competitions directly depends on preliminary preparation. For amateur or professional swimming to be beneficial, it is necessary to approach the training process consistently.

So, proper warm-up is necessary for:

• warming up muscles, increasing joint flexibility and ligament elasticity. This allows you to improve your sense of water, overall coordination, and easily vary your swimming speed.
• preparation of the cardiovascular system. Intense blood circulation and increased heart beats make it possible to get fully involved in work even at the strata
• conservation of strength. It has been proven that a swimmer who pays sufficient attention to preliminary exercises reduces energy costs by 30
• avoiding injuries - reducing the risk of muscle tears and sprains
• psychological preparation – allows you to focus on the upcoming training or competition, repeat the elements you have completed and tune in to the result
• Relieving hypertonicity of the main muscle groups

Thus, preliminary physical exercises are the key to productive training and success in competition. A proper warm-up allows you to activate the body’s internal reserves and mentally prepare.

Terminology of the training process[edit | edit code]

We will use abbreviations in the description of tasks and series. Their list is given below.

Warm-up on land for swimmers

The main goal that warming up on land before swimming allows you to achieve is to warm up the body before directly immersing yourself in the water. You should always start from the upper body, gradually working your way up to your feet. On land, all exercises should be performed slowly and smoothly. You need to start with simpler swings, gradually moving on to more complex rotational exercises, increasing the intensity and amplitude.

You should move on to working the next section only if the previous muscle group has been fully warmed up. Evidence of this is an increase in their elasticity and mobility. A properly warmed muscle allows you to do things that were difficult or brought significant discomfort at the beginning of the workout.

Basic dry warm-up exercises:

1. Walking turns into running. Jumping on your toes on the side. Duration - about two minutes. Helps warm up the body, preparing it for further stress.
2. Working out the neck - turning your head in different directions. This way the cervical vertebrae fall into place.
3. Wrists - scrolling the hands in one direction and then in the opposite direction.
4. Arms – rotation of the arms at the elbow joints.
5. Shoulders - swing your arms forward and back. Allows you to relieve stiffness and tension.
6. Back – increasing flexibility through lateral bending and rotation.
7. Hip department – ​​rotation of the pelvis.
8. Legs – knee rotation, squatting.
9. Ankle area - rotation of the leg in the ankle joint area, resting the toe on the floor or holding it in the air.

To finish, you can perform stretching exercises, both static and dynamic.

Important! Increased flexibility helps lengthen muscle fibers, which increases endurance and strength.

Tasks for the warm-up part of the workout[edit | edit code]

Simple tasks that gradually increase your heart rate.

Episode 1. Classic[edit | edit code]

Target

: Start your workout in a good mood by doing simple exercises.

Tasks

400 m h/s, easy, follow smooth exhalation and bilateral breathing + 30 s

300m HP with bob, ensure good body rotation + 20s

200 m fins ↑ “Broken Arrow” ↓free v/s + 15 s

100 m a/s, smooth and calm

Full distance

1000 m

Episode 2. Liberating[edit | edit code]

Target

Use fins to move smoothly, without tension, to the main part of the workout.

Tasks

2 times 200 m with long fins, smooth footwork, easy breathing + 20 s

2 x 100 m fins ↑6/1/6 ↓v/s + 15 s

2 x 50 m h/s, easy, relaxed + 10 s

Full distance

700 m

Episode 3. Non-standard[edit | edit code]

Target

The joy of life in all its diversity!

Tasks

3 times

Full distance

900 m

Option 1

• 100 m a/s, easy + 10 s

• 2 x 50 m + 10s HP - good grip

• 4 x 25 m + 5s h/s: odd - fast, even - easy

Option 2

fins, breathing: 5 gr. (v/s)

TT, alternating push-off on the chest with push-off on the back

HP with kolobashka, breathing: 1) 3 g.; 2) 5 g; 3) 7 gr.; 4) 3 gr.

Option 3

V/s, calmly and smoothly

fins: 25 m “Shoulder taps” 125 m h/s

V/s - gradual acceleration

Episode 4. Technical[edit | edit code]

Target

Development of coordination of movements and “sense of water”.

Tasks

5 x 200 m + 20 s

• h/s, breathing: 25 m left + 25 m right + 50 m bilateral
• fins ↑6/3/6 — ↓v/s
• h/s, breathing: 25 m left + 25 m right + 50 m bilateral
• HP: 15 m Rowing No. 1 + 85 m h/s
• v/s - at a relaxed pace, calm and relaxed

Full distance

1000 m

Episode 5. Rhythmic[edit | edit code]

Target

Warm-up for more experienced swimmers.

Tasks

2 x 500 m + 30 s

• in coordination - monitor breathing and smoothness of the stroke; constantly maintain an optimal reasonable pace
• HP - in the first and last 200 m = bun and tourniquet;

average 100 m = harnesses only

Full distance

1000 m

Episode 6. Smooth[edit | edit code]

Target

Learn to monitor the rhythm and coordination of breathing.

Tasks

200 m easy h/s - bilateral breathing

200 m HP - respiration: 5 gr.

200 m fins — ↑25 m Unco left +1 25 m h/s ↓25 m Unco right +25 m h/s

200 m HP - alternate sides for breathing every 25 m

200 m easy h/s - bilateral breathing

Recovery part of training[edit | edit code]

Speed ​​table
Designed to gradually reduce the heart rate and remove metabolic products from the body.

Episode 1. Classic[edit | edit code]

Target

Relieve tension from the muscles of the shoulder girdle.

Tasks

100 m easy v/s

100m fins ↑"Broken Arrow" ↓v/s 100m easy HP, good body rotation

Full distance

300 m

Episode 2. Liberating[edit | edit code]

Target

Falling in love with the water, even stopping at the deep end of the pool every time to dive three times.

Exercise

200 m fins - strokes are long and smooth, watch your exhalation

Full distance

200 m

Episode 3. Non-standard[edit | edit code]

Target

Favorite series! The easiest way to relax!

Exercise

200 m with 2 x 50 m easily in/s

50m backstroke: arms - simultaneously, legs - breaststroke

Episode 4. Technical[edit | edit code]

Target

Try to control your speed while continuing to swim smoothly and consistently.

Exercise

6 x 50 m + 10 s, speed decreases by 2 s every 50 m, at the end very slowly

Full distance

300 m

Episode 5. Rhythmic[edit | edit code]

Target

Gradually reduce the stroke frequency, the movements remain smooth.

Exercise

6 x 50 m + 15 s, stroke rate decreases by 2 G/min every 50 m

Full distance

300 m

Episode 6. Smooth[edit | edit code]

Target

Finish your workout smoothly!

Tasks

100 m easy v/s

100 m HP

100 m high-quality fins

Full distance

300 m

Leg exercises

Circular movements of the knees

Place your knees together, place your palms on them and rotate your knees in a circle - in each direction 10 times.

Ankle

For crawl, butterfly and backstroke swimming, it is important that the ankle works in a wide amplitude - so that the foot is an extension of the leg (retracted back as wide as possible), and not a brake.

First, it is recommended to warm up by making circular movements of each foot in both directions .

Then we sit on our feet (on our knees) so that our feet are pressed under our buttocks and do the following:

• If you are not very stretched, just gently lean back .
• With a higher level of preparedness - lift your knees up:

  

Breaststroke stretch

We sit on our knees so that our feet are turned to the sides, then:

• At the initial level, we just sit in this position, trying to lower our buttocks to the floor .
• At an advanced level - carefully lie backas shown in the illustration: