Coaching is sort of a dish served in a Michelin-starred restaurant: it should include components that make it appetising and gratifying for even the best palates.
To make a coaching session actually tasty, it should embrace three fundamental components:
1. It should be difficult. It should put you to the take a look at bodily, mentally, technically and tactically.
2. It should contain a development. It should turn into tougher as you go on, when it comes to pace, respiration charge, rests and variety of reps.
3. It should make you swim sooner in a race. Coaching should actually make a distinction to your performances.
Listed below are 3 swim units to check out earlier than you hold your swimsuit up!
1. 50/100/50
This swim set is an actual killer and teaches you the right way to swim quick with solely brief rests. It ought to be carried out as follows:
- 50 m swum in your individual stroke beginning out of the pool on 1:00 minute at 100 metres tempo.
- 100 m swum in your individual stroke beginning within the pool on 2:00 minutes at 200 metres tempo.
- 50 m swum in your individual stroke beginning out of the pool on 1:00 minute at 100 metres tempo.
Repeat this set 3 occasions. Then add an additional 50/100/50 every week till you’ll be able to full 5-8 units in a single single session.
2. The magic of medley
- 4 x 25 medley (i.e. 25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle) on 30 seconds
- 100 medley altering stroke each 25 m on 2:00 minutes
- 4 x 50 medley, one for every stroke on 1:00 minute
- 200 medley altering stroke each 50 m on 4:00 minutes
- 4 x 100 medley, one for every stroke on 2:00 minutes
- 400 medley altering stroke at 100 m on 8:00 minutes
This set is actually robust and solely beneficial for knowledgeable swimmers.
3. The horrible 100s
Even the identify of this set is somewhat horrifying and it truly is a nightmare for many swimmers. It’s a very merely “designed” set however, if carried out correctly and at most effort, this can be very arduous to finish.
It consists of 6 x 100 m swum in your individual stroke on 6:00 minutes … all carried out at prime pace and simply 3/5 seconds slower than your private greatest.
You possibly can carry out these swim units in any order you want. Order could also be essential however execution is way more so.
Even the easiest coaching set is not going to enable you to obtain your targets if carried out badly. So try to swim your best possible at most effort.
Extra swim units on arenaswim.com
