4 TRAINING TO IMPROVE THE RESISTANCE IN SWING IN FREE WATER

Even when the season in open water has entered here alive, it is good to not forget the importance of physical preparation. The maintenance of the aerobic base is the secret to getting to the end of the season in perfect condition both from the cardiovascular and muscular point of view. Not only that, aerobic work will allow you to work more closely on the qualitative aspects of your performance, allowing you to create a major gap between yourself and your opponents.

In this article we will present you four workouts that have the focus of resistance. These include both classical resistance and rhythm change jobs, or exercises that are based on speed change. This will allow you to build a good aerobic base and will help you learn how to handle speed changes, fundamental in free water racing.

Training 1 (intensity 3, for expert swimmers)

Warm-up

10 minutes long as you like

8 x 50 free style with pullbuoy and snorkel

• the focus should be on the body position and the water outlet rec. 20 "

4 x 100 # 25 Rowing + 50 Free Style Breathing Every 5 Arms + 25 Leg Rec Back Legs 20 "

Main-set

4 x 600 free split style in 3 x 200 with recovery of 10 "between one 200 and the other and 60" at the end of 600.

• Fractioning helps to work at higher intensity and allows you to keep longer races at a higher speed. It's a very demanding job, so it's recommended for experienced swimmers.

Swim-down as long as you like

Training 2 (Intensity 2, for intermediate and expert swimmers)

Warm-up

200 m swim to pleasure

200 m legs with table

200 m pull

6 x 50 sl progression # 1-3 # 4-6 rec. 20 "

• the second fastest progression of the first

Main-set

8 x 50 # 1 strong # 1 easy rec. 15 "

4 x 100 sl race pitch rec. 10 "

2 x 200 # 75 aerobics + 25 fast rec. 20 "

1 minute of additional recovery

8 x 50 # 1 strong # 1 easy rec. 15 "

4 x 100 sl race pitch rec. 10 "

2 x 200 # 75 aerobics + 25 fast rec. 20 "

• It is a work that plays on rhythm changes and allows you to keep your heart under anaerobic threshold . The extra minute between the two sets allows you to maintain a high intensity even when the amount of work starts to be high.

Swim-down as long as you like

Training 3 (intensity 3, for expert swimmers)

Warm-up

10 minutes long as you like

12 x 25 legs with fast rec. 20 "

200 exercises

• works by swimming 25 m with one arm + 25 m with the other arm + 50 m complete by breathing every 7 booms

Main-set

50-100 rec. 5 "/ 15"

50-100-150 rec. 5 "/ 10" / 20 "

50-100-150-200 rec. 5 "/ 10" / 15 "/ 30"

50-100-150-200-400 rec. 5 "/ 10" / 15 "/ 20" / 60 "

50-100-150-200 rec. 5 "/ 10" / 15 "/ 30"

50-100-150 rec. 5 "/ 10" / 20 "

50-100 rec. 5 "/ 15"

• The goal is to maintain a sustained pace with shorter intervals. The highest break at the end of the micro series should allow you to recover more easily for the next series.

Swim-down as long as you like

Training 4 (for all)

Warm-up

10'-15 'minutes at will

Main-set

Test on 2,000 mo 3,000 m (preferably in free waters) or racing in open waters.

• if you have the capability to head your shape to the sea or the lake. From June to September our basins are full of open water races. Take advantage of testing and training in a different way. Even if you face an open water race as a workout, the conditions will be completely different. The intensity, the atmospheric conditions and the water and the emotion will be different.

From Wikipedia: In sports medicine the anaerobic threshold or lactate threshold is an index that determines the maximum level of physical effort the body can sustain without accumulating lactic acid.

SOURCE: ARENA COACH

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