Warm up
The idea of a warm up, as well as getting the body going, is to get the mind thinking. Swimming is a thinking sport. Use the warm up to go slowly and get into the mindset of lengthening and putting focus into whereabouts in the stroke the most force should go.
200m front crawl
100m kick, head up kick board
200m pull with buoy
Technique Drills
150m set x 4 as:
50m left arm only
50m right arm only
50m kick with board
This is to emphasise what the muscles' roles are in each part of the stroke. The one arm only also helps breathing technique to keep the head low and role to breathe, especially if you have a tendency to use the push of the arm stroke to lift the head out of the water.
Main fitness set
4 x 50m on 0.55 turnaround
4 x 50m on 1.00 turnaround
4 x 50m on 1.05 turnaround
4 x 50m on 1.10 turnaround
4 x 50m on 0.55 turnaround
To make this set easier, include a minute or 2 to rest in between sets and make the last 0.55 another 1.10
Cool down
50m slow front crawl
50m back or breast stroke
Total set distance, 2200m total time, 45mins-60mins
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