The even ones are fast but you should still try to maintain proper technique. The longer swims of the set are to work on breathing patterns. Breathing every three, five, or seven strokes if you breathe on both sides; or two, four, or six if you breath only to one side, is a good way to work on breath control. Remember, however, to exhale as normally as possible when your face is in the water. Holding your breath is dangerous and inefficient.
If you cannot make it to seven, alternate breathing every three and five strokes per Here are a few things to keep in mind: This is written as a freestyle workout but can work for strokes or IM training as well.
Fins are an excellent tool to use in sprint workouts. They help you go faster than you normally would during your other sets. Fins also help with underwater training and will allow you to maintain your speed for a longer period of time in the training session.
Establish your base time on the initial 50 and try to match or beat it over the course of the 10 rounds. The combined splits of the 2 x 25s should be faster than the time of your 50 fast. Backstroke is an excellent way to recover as it allows you to breathe consistently and stretch your shoulders in the alternate direction of freestyle. Warm-up choice Main set Repeat this 10 times with about 1 minute rest between rounds.
This is a good way to work and warm up different muscle groups. The 6 x 50s is an opportunity to work on pacing for the and freestyle. This is just as an important part of the set as the 6 x 50s freestyle. You can kick with a board or on your back or even mix it up a little. Fins are always a great option.
Lastly, one legged step ups on a plyometric box that is tall enough to bring your leg to a degree angle. As I stated earlier if your season is 5 months long, the first month of the season should consist of endurance training in the gym. First off you need to find two exercises that are close by each other because you are going to superset back and forth between each one.
For example you would start off with bicep curls, then go to tricep extensions, and repeat that set of each exercise 2 more times. There would be no more than 15 seconds rest between each set. Only the time it takes to finish one and walk over to the other is your rest. You do the same thing for every exercise making sure you pair up with a different muscle group. For example you wouldn't want to do lat pull downs and seated rows together. You would start the first week at 12 reps, second week 15 reps, third week 20 reps and fourth week doing 25 reps.
The goal is to be able to keep the same weight throughout the whole month as the reps increase. You should be fatigued almost at failure by the last set of each exercise. Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly!
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The second and fourth month should consist of heavier lifting to gain strength and power. During this stage of training you want to superset as well but take a little more rest in between sets.
Anywhere from 45 seconds to 1 minute is a good amount of time to rest. The reps for the first week should be 3 sets of The second week should consist of 12, 10, 8. The third and fourth week should consist of 10, 8, 6. Obviously with the number of reps decreasing the amount of weight should increase. Each set should be hard to finish and the last set should be or come close to failure.
Month three should consist of speed work at your goal times for a It includes a ten-month log book, a comprehensive goal setting section, monthly evaluations to be filled out with your coach, and much, much more.
Click here to learn more about YourSwimBook. Fill out a request for a complimentary estimate by clicking here. Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out.
A nationally top ranked age grouper as both a …. Notify of. I allow to use my email address and send notification about new comments and replies you can unsubscribe at any time. Inline Feedbacks. As you continue your triathlon journey past this first race, your time should improve with training. More Swimming And Triathlon Articles. Look for this banner for recommended activities. Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login.
By Gale Bernhardt For Active. Beginner Training Sprint. Share this article.
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