Medley coaching just isn’t straightforward, however it’s actually one thing it is best to study to do if you wish to change into a extra full swimmer. Coaching for all 4 strokes will increase your cardio capability and provides you a greater really feel for the water.
There are numerous advantages to be gained from medley coaching:
1. Coaching selection. We’ve already seen that selection is the important thing to profitable coaching.
2. Assorted stimuli. A wide range of totally different stimuli means extra and totally different motivation and higher consideration to element.
3. The opportunity of participating in several races from standard. This could have big advantages with regards to your personal races.
The methods to be adopted are quite simple:
– Work in your weaker strokes a minimum of a couple of times every week
– Change strokes continuously throughout particular person coaching classes
– Practice all of the totally different strokes in the best order
- 20×50 m medley (5x butterfly/5x backstroke/5x butterfly/5x freestyle)
– Practice your legs. Swim the butterfly and breaststroke along with your arms stretched alongside your sides and the backstroke and freestyle partly on one aspect
– Work on altering stroke whereas turning throughout units to your legs
- Swim “full” strokes when coming into and exiting turns
- pay very cautious consideration to turns
Having grasped the essential rules of medley coaching, you can begin to use them with a view to:
1. Practice your cardio capabilities with totally different sorts of units
– “There and again” technique
- butterfly/backstroke/breaststroke/freestyle > freestyle/breaststroke/backstroke/butterfly.
For instance, 8×100 medley, 1x “there” 1x “again” with 20” restoration
– “Pairs” technique
- Butterfly/backstroke, backstroke/breaststroke, breaststroke/freestyle, freestyle/butterfly. For instance, 16×50 medley, 1x “pair” with 10” restoration
2. Practice the totally different strokes in development:
25 butterfly
50 butterfly/backstroke
75 butterfly/backstroke/breaststroke
100 medley
75 butterfly/backstroke/breaststroke
50 butterfly/backstroke
25 butterfly
3. Practice your weakest strokes
units x 150 m (with out freestyle):
- 50 butterfly/50 backstroke/50 breaststroke
- 25 butterfly/25 backstroke/25 breaststroke
4. Practice at race tempo with intervals (for the 200m medley)
25 butterfly with 5” restoration
50 butterfly/backstroke with 10” restoration
50 backstroke/breaststroke with 10” restoration
50 breaststroke/freestyle with 5” restoration
25 freestyle
Right here is one ultimate piece of recommendation
If you end up doing medley coaching classes, attempt to practice with and towards different swimmers, who’re stronger that you just at different strokes. This may actually assist you enhance your weaker strokes. Additionally, you will discover that medley coaching even helps you enhance your favorite stroke.
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Are you on the lookout for the best coaching swimsuit to your personal particular wants? Have a look right here!
