Wednesday, September 28, 2022
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LEARN TO SWIM FAST

The speed does not depend only on “the relationship between the distance traveled and the time it takes to travel it”, but also on the way in which it is traveled with Lifeguard Training near me. The type of work, which can be aerobic or speed, is classified according to the rate at which the swimmer burns fuel or ATP* (adenosine triphosphate). But there is also another determining factor to achieving a fast and efficient swim: strength.

In a previous article, we talked about the importance of explosiveness. Today, in relation to strength, we are going to focus on the so-called resistance force. We refer to the ability to maintain muscular efforts for a certain number of cycles, or for as long as possible, with the minimum loss of efficiency in execution.

This type of force responds to several factors:

maximum force level
execution speed
Quantity and quality of previous training sessions
basic resistance
The circuit that we present below is used to start working on resistance strength in the gym.

You have to execute the exercises one after the other without stopping. After the fourth you can take a 2 minute break.

1. Push-ups

2. Pull-ups (with help if necessary)

3. Show jumping with legs together

4. Jumps propelling with the arms

Each exercise is executed in three series of between 15 and 20 seconds. When you’re done, try increasing the duration of each exercise to 45-60 seconds.

Once you’ve completed the circuit, you can go “pocket” your gains in the pool, or put another way, use the strength you’ve developed in the gym in the water.

The following exercises correspond to three different levels. We have placed them from least to greatest difficulty so that you can choose the one that is most useful to you.

Beginner level: 8×25m freestyle swimming 12.5m slow and 12.5m fast, with 30” recovery. At the end of these sets, swim 4x25m to the max with 60” recovery.

Intermediate level: 12×25m freestyle with fins at full speed, 30” recovery. 200m recovery swim. 3×50m freestyle with jump (if possible) and 1’30” recovery.

Advanced level: 2 series of 1×25 m with 60” rest and 1×75 m with 2’30” rest, all at the maximum speed possible, swimming 200 m between series.

Swimming fast is an art. You have to learn to understand and manage your physique in and out of the water, because the fastest swimmer is not the strongest or the most talented but the one who achieves a better balance between his qualities.

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