Recent views on swimmer training methodology. Means and methods of training in the preparation of swimmers on land and in water

Graduate work

Building training process swimmers specializing in the 200m freestyle

Introduction

swimmer strength training freestyle

Swimming is a sport or sports discipline that consists in overcoming various distances by swimming in the shortest time. Swimming is a unique type of physical exercise and is one of the most popular sports both in our country and abroad.

According to the IOC classification, swimming as a sport includes: swimming itself, water polo, diving and synchronized swimming. During the development of sports swimming, the following styles were formed: freestyle, backstroke, breaststroke and butterfly. The combination of these styles is a separate discipline - integrated swimming.

Freestyle is a swimming discipline in which a swimmer is allowed to swim in any way, arbitrarily changing them along the course of the distance. In freestyle swimming competitions, most athletes prefer crawl, so "freestyle" and "crawl" have become almost synonymous.

Crawl (English crawl - crawling) - a style of swimming on the stomach, in which the left and right part bodies make strokes alternately. Each arm makes a wide stroke along the axis of the swimmer's body, during which the legs, in turn, also alternately rise and fall. The face of the swimmer is in the water, and only periodically during the stroke does the head turn to take a breath. The program of the largest competitions includes the following freestyle disciplines: 50, 100, 200, 400, 800, 1500 and relay races 4 by 100, 4 by 200. Crawl is also used in open water competitions at distances from 5 to 25 km.

In this course work, the anatomical and physiological features of swimmers specializing in the middle distance freestyle (200 meters) and their training methodology will be considered.

Relevanceof the presented work lies in the scientific and methodological substantiation of the system for training swimmers of the Middle Ages. The training of athletes is an extremely complex process. The training system as the main elements includes special and general physical training, technical, tactical and psychological training. For the successful functioning of this system, it is necessary to have proper scientific, methodological and organizational support for the training process, which allows you to correctly combine all types of training, obtaining high results.

Hypothesis.It was assumed that strength training on land is integral part training of swimmers specializing in the 200-meter freestyle. An increase in the volume and intensity of strength training on land has a positive effect on the result in competitions.

Subject researchwere indicators of working capacity, physical development and sports performance of swimmers.

Object of studythere were swimmers aged 16-17, school students Olympic reserve city ​​of Gomel.

Theoretical and practical significancework is to develop and determine the main components in the training of swimmers specializing in the 200-meter freestyle.

1. Literature review

.1 Anatomical and physiological features of swimmers specializing in the distance of 200 meters freestyle

and 400m freestyle are the average swimming distances. In varying degrees, they require both good speed and endurance. The distance of 200 meters can be swum well by those who also specialize in the distance of 100 meters, while the 400 meters are swimmers who specialize in the distance of 800 and 1500 meters. In general terms, a distance of 200 meters requires more manifestation of speed, and 400 - endurance.

At a distance of 200 meters, swimmers must maintain high speed for quite a long time. Depending on the sex, age and qualification of the athletes, this time is 2-3 minutes. During a swim, the body of a swimmer consumes more oxygen than it receives with breathing. There is a so-called oxygen debt. An important training task is to endure the lack of oxygen as best as possible and keep the swimming speed high and constant throughout the swim.

Swimmers who specialize in the 200 meters are not physically as powerful as sprinters, but much more enduring. They tend to have less muscle mass, and this is understandable: the more muscle an athlete has, the more oxygen he needs while swimming. And when there is not enough oxygen, extra muscles only interfere.

Since the system of conditions in the organization of the swimmer's motor actions is strictly specific and rigidly and definitely affects the swimmer's organism, his reflective activity is just as definite. In swimming, the relationship between the structure and function of the body, the form and content of the motor action is clearly visible.

It is known that the efficiency of the hydrodynamic situation of a swimmer is determined mainly by two large components - thrust forces and resistance forces; the efficiency in the translational movements of a swimmer is 5-7% in sports swimming methods. In fact, the efficiency of a swimmer's movements depends on the power of the energy supply systems and the hydrodynamic features of his body.

Features of hydrodynamics primarily depend on the swimmer's anthropometric data. Among these morphological and functional features, Vikulov A.D. in his swimming textbook for students of higher educational institutions identifies those that determine success in one or another method of swimming, and their absence significantly limits sports achievements.

So he notes that the speed of swimming at a distance of 200 and 400 meters freestyle depends on the mobility of the shoulder joints, VC, arm, leg and body length. In addition, morphological prerequisites for success are a small waist and a flattened shape. chest. Swimmers who specialize in this distance are athletes above average height, having less weight compared to sprinters and, accordingly, a smaller amount of muscle, bone and adipose tissue, and a smoothed muscle relief.

Various swimming methods place special demands on the functional qualities and physique of swimmers. This is clearly seen when comparing the morphofunctional models of swimmers (Figure 1.1) presented in the book "Swimming" edited by Bulgakova N.Zh. With an increase in the length of the main distance, all indicators of the total body dimensions (length, weight, chest girth) decrease.

Figure 1.1 - Contours and sections of the body in high-class swimmers specializing in various swimming methods. Sections: 1 - deltoid, 2 - shoulders, 3 - forearms, 4 - waist, 5 - hip, 6 - hips, 7 - knees, 8 - shins, 9 - ankles

In swimming, the selection takes into account anthropometric indicators, or, as they are also called, total body dimensions (weight, height, length and circumference of the limbs, chest circumference). In particular, it is reasonable to focus on one or another specialization with the profile contours, contours and contours typical for swimmers of various specializations. cross sections body (Figure 1.1), its girth dimensions (Table 1.1), composition, as well as the relief of the muscles. In his book "Swimming" Platonov V.N., analyzing the anthropometric data of high-class swimmers, compiled a table of girth sizes of the body of swimmers.

Table 1.1 - Body circumference measurements for high-class swimmers, cm

Method, distanceWristForearmShoulderAnkleShinKneeThighButtocksWaistCrawl on the chest100 m 9800, 1500 m17.526.52923.537.138.753.291.175.2 Backstroke18.327.82923.738.337.958.682.577 63024 ,138,840,164,696,782.3

From this it follows that in athletes who specialize in freestyle swimming at different distances, the girth dimensions decrease with an increase in the length of the distance.

With an increase in the length of the distance, the speed drops and the work goes into a zone of lower power, which does not require much muscle effort, and, consequently, the requirements for the morphological type of the swimmer also change. In the first place are signs that characterize endurance and contribute to a better body position in the water, better streamlining, buoyancy.

The size of the limbs also affects the technique and speed of swimming. So persons with longer limbs and a larger rowing surface have a lower specific pressure per unit area of ​​water. These swimmers may have a longer and more powerful stroke, but with a slower pace of movement. Athletes with relatively short limbs tend to increase the rate of movement, as well as to increase the specific water pressure per unit rowing surface.

In addition to the dimensions of the body and limbs themselves, it is necessary to pay attention to the indicators of their ratios, for example, in the ratio of shoulder width / height - pelvis width / height, the smaller the indicator, the greater the suitability for swimming, and in such ratios as arm length / height and length legs / height, on the contrary, that is, the higher the indicator, the better the athlete’s capabilities, which means that the longer the limb, the larger the area of ​​​​water resistivity, the more powerful the stroke. To identify the indicator of the dependence of the length of the arms on the height of the swimmer, another method of determination can be used: the ratio of the arm span to the height. The span of the hands is determined by the distance between the ends of the middle fingers, spread apart. If the arm span is greater than the height, then there is an increased fitness of the athlete. If the arm span is equal to height, then the athlete is moderately fit, and if the arm span is less than height, then the fitness is reduced.

Most swimmers, winners Olympic Games and other major competitions, had high growth, low body weight and long limbs. It is no coincidence that many athletes at the age of 14-17 (during the period of vigorous growth of the body and especially limbs in length), even with insufficient muscle strength, but relatively low body weight, achieve high achievements in swimming.

The study of the physical development of the best swimmers confirmed that swimmers, both men and women, are characterized by the following features: high growth, average weight, shortened torso, long arms and legs, broad shoulders, narrowed in relation to the shoulders, pelvis, flattened but wide chest a cell with good development and great mobility, a large vital capacity of the lungs, a large inspiratory force and an average exhalation force, harmoniously developed muscles.

It is clear that long limbs, with the appropriate development of muscles, make it possible to perform long and powerful strokes; broad shoulders, narrow pelvis, long legs give the body a streamlined, drop-shaped shape; flattened chest creates a stable position of the body; a large excursion of the chest and a large vital capacity of the lungs allows you to take a deep breath, providing the body with the necessary amount of oxygen during intensive work and giving the swimmer's body a smaller specific gravity. When swimming, the main support against the water arises from the movement of the swimmer's hand and foot. Therefore, the size of the athlete's foot and hand is of particular importance. Swimmers with large feet and palms have an advantage. According to the comparative data of T.M. Absalyamov, the length of a swimmer's foot, on average, significantly exceeds the length of the foot of athletes of other specialties.

Thus, swimmers who specialize in swimming for medium distances, in terms of physique and physical fitness differ from sprinters, which is explained by the laws of bioenergetics. If for sprinters the work is of a speed-strength nature and takes place in the anaerobic zone, then for average athletes it is more related to the zone of aerobic energy supply, where great demands are made on the functional capabilities of swimmers, primarily on endurance.

.2 Meaning physical qualities in the process of training swimmers

Physical training is a process aimed at developing basic physical qualities. Of great importance in swimming is the development of physical qualities, such as strength, endurance, speed, coordination and flexibility. They can be developed and improved both on the pool lanes and during training in gym.

Endurance is the ability to perform certain physical work for a long time without reducing its effectiveness (speed, pace, step) or worsening technique. The concept of "endurance" is inextricably linked with fatigue, which is very specific and is closely dependent on the type of activity.

An athlete's high level of endurance in one type of exercise may be combined with a relatively weak ability to resist fatigue in another type. The specificity of endurance is manifested in relation not only to the type of sports activity (running, swimming), but also to the length of the distance.

In sports swimming, there are almost as many types of special endurance as there are competitive distances. It should be noted that stayer endurance is less specific than sprint endurance, this type of endurance is called general. In connection with the introduction of 5 and 25 km distances into the program of open water swimming competitions, endurance for over long distances.

The level of endurance development depends on energy, morphological and psychological factors. The energy factor is due to the peculiarities of the energy supply of the swimmer's performance at distances of various lengths. The morphological factor is determined by the structure of the muscles, the vital capacity of the lungs, the volume of the heart, capillarization muscle fibers. The psychological factor is associated with resistance to adverse external influences, mobilization, and the ability to overcome unpleasant sensations.

An athlete's endurance consists of two components - the ability to perform long-term intensive work and speed-strength work of maximum intensity for a short period of time.

The ability of a person to perform long-term intense work is called aerobic endurance, since such work is performed due to the current supply of oxygen to the muscles.

Performance of speed-strength work of maximum intensity requires an athlete to have good speed, or anaerobic, endurance. Anaerobic endurance is based on the ability of a person to perform physical work when the need for oxygen exceeds its actual consumption, resulting in an oxygen debt. Maximum dimensions oxygen debt are directly proportional to the level of development of anaerobic endurance of an athlete.

Power and Duration training exercises for the development of endurance are determined by the degree of involvement of one or another mechanism of energy supply and the nature of adaptive changes in the body of an athlete, swimmer. The modern classification of endurance exercises according to zones of predominant physiological orientation is based on the relationship between work power (swimming speed), heart rate, and the level of working oxygen consumption as a percentage of the IPC.

When choosing training exercises to improve performance in aerobic, as well as the main training segments and when determining the volume of loads of different directions, one should take into account the features of the maturation of aerobic and anaerobic energy supply mechanisms, adaptive capabilities and the level of perfection of swimming technique.

From a methodological point of view, when training athletes, there are exercises aimed at developing basic (aerobic) endurance, special endurance (endurance to work of a glycolytic nature) and speed endurance (alactic performance). Such work is performed within the framework of pulse modes.

The 200m freestyle requires swimmers to show aerobic and anaerobic endurance.

Development of working capacity in the zone sprint distances 100-200 meters contribute the most interval exercises with a segment length of 50 m and with constant (5-20 s) or shortening (from 40 to 10 s) rest intervals. The number of segments in one exercise is 4-6. Qualified swimmers can swim more segments (over 10), but then the direction of the exercise shifts to the distance zone of 200-400 m. The use of the serial method with sufficient rest intervals between series for recovery allows you to increase the total number of segments to 20 and even up to 30. Highly qualified swimmers can perform such exercises with lengths of 100 m.

The basis for the formation of special endurance is training for the development of general endurance. They are of great importance in the transitional and preparatory period of preparation.

Speed ​​is understood as the ability of a person (sportsman) to perform motor actions and solve motor tasks in the shortest possible period of time.

There are three main forms of manifestation of speed:

) latent time of motor reaction;

) the speed of a single contraction;

) pace of movements.

To the forms of manifestation speed abilities refer level top speed and pace of swimming, speed of starts and turns.

At the same time, speed abilities, their manifestation, are specific for swimming. The swimmer may have excellent results in certain forms of manifestation of speed and at the same time - mediocre results in swimming: these abilities still need to be shown in specific conditions of the aquatic environment, therefore the speed capabilities of a swimmer can be characterized by his ability to swim short distances at the highest possible speed.

The physiological basis of speed is the mobility of nervous processes, the possibility and speed of mobilization of oxygen-free mechanisms of energy supply muscle activity.

The speed abilities of athletes depend on strength, flexibility, the ability to relax muscles that are not involved in work, on the psychological attitude and manifestation of volitional efforts.

Speed ​​abilities largely depend on the level of technical skill of an athlete-swimmer. This is largely a quality due to nature.

The development of a swimmer's speed abilities begins with mastering the technique of sports swimming. To this end, it is necessary to achieve accuracy, freedom and economy of movement when swimming various distances, including long ones, first at a moderate, and then at a high pace. The development of speed abilities goes in parallel with the study of swimming technique, the formation of style, and the increase in endurance.

In the future, the task is to accelerate the rowing movements, while maintaining their accuracy and amplitude. Exercises are performed repeatedly in short stretches and in alternating swimming, when an increased pace alternates with free or moderate.

When performing exercises, it is recommended: 1) to apply smooth accelerations from moderate to maximum pace, and later to swim with a uniform speed increasing from repetition to repetition; 2) the duration of navigation with near-limit, and then with maximum mobilization of forces in the first attempts from 6 to 20 s; 3) plan optimal rest breaks that would ensure full recovery and the quality of the movements performed.

In addition to exercises with an increase in effort, exercises with their decrease are used. The swimmer, having developed a high speed, tries to keep it, reducing efforts and relaxing the muscles. Such swimming "in contrast" is used with alternating movements at a different pace. Exercises can be made more difficult by using additional weights.

Exercises aimed at increasing the speed of movement are planned after a warm-up, in the first part of the session, and in the training microcycle - after a day of rest or exercise with a small load. In the practice of sports swimming, it often happens that swimmers show high results in short distances at the end of a training session. Exercises for the development of speed qualities are performed on land and in water.

Power qualities are the ability of an athlete to overcome external resistance or counteract it through muscle efforts.

It is known that the speed of swimming primarily depends on the power of the stroke. Strength is the basis of power. In competitions, it is quite common to observe how, having started the distance with good technique, the swimmer gradually shortens the stroke or slows down the pace, as a result of which the speed decreases. If the fatigue of muscle groups is combined with a relatively fast recovery in pulse rate (good functional fitness), then the reason for this is insufficient local strength endurance.

The most important physical qualities of a swimmer - speed and endurance - are closely related to the development of strength. Usually, there are five groups of swimmers' strength indicators:

maximum strength when simulating rowing movements;

speed-strength endurance;

strength endurance;

explosive power;

traction force in water.

The indicators of maximum strength in dolphins and breaststrokes are on average 5-8% higher than in freestylers and spinists and 2-4% higher than in sprinters. Swimmers who use variants of swimming technique with a high pace and a shortened stroke are superior in terms of maximum strength to swimmers with a long stroke.

In swimmers' training, exercises for the development of general and special strength are used. The higher the qualification of an athlete, the more the focus of training on the development of a special strength training.

Flexibility is one of the important physical qualities of a swimmer. Good flexibility provides the swimmer with freedom, speed and economy of movement, increases the path of effective application of effort during the stroke. Often the concept of "flexibility" is considered synonymous with the concept of "joint mobility", but there is a difference between them. Under the mobility in the joint understand the degree of freedom of movement in a particular joint; under flexibility - the degree of freedom of movement in any part of the body or parts of the body. Of course, excellent mobility in the joints is a good basis for high level displays of flexibility. There are three types of mobility in the joints: free, active, passive.

The volume of free mobility implies natural, smooth and economical movements, in which the active forces of the muscles act not during the entire period of the movement, but only within certain limits, while in the rest of the areas the movement continues by inertia. Such examples of movements can be found in preparatory movements hands in rabbit and dolphin.

Passive mobility is possible in the absence of resistance from antagonist muscles and is limited mainly by the extensibility of muscles and ligaments. When swimming as a crawl on the chest and on the back, as a dolphin, passive mobility manifests itself when performing a kick in ankle joints.

Active mobility is manifested with the maximum efforts of the muscles involved in the movement, and the extensibility of the antagonist muscles. In cyclic movements, this type of mobility is irrational.

The manifestation of special flexibility when swimming is of great importance. Thus, insufficient mobility in the ankle joints significantly affects the efficiency of footwork: there are losses in the size of the swimmer's step. As a result, the pace of hand movements increases. poor mobility in shoulder joints limits the carrying of hands over the surface of the water, violates the requirements in the phase of entering the hand into the water, “lubricates” the beginning of the stroke and, in fact, the entire stroke. In freestyle and spinists, the leading forms of mobility in the joints are the same: dorsal mobility of the shoulder joints and shoulder girdle, plantar flexion in the ankle joints.

Dexterity is the expediency of movements in this particular situation; it is a complex motor quality that does not have a single criterion for evaluation.

It is known that the specificity of the manifestation of dexterity is directly related to the conditions of activity. Swimming makes specific demands on coordination abilities. It is not easy for a trainee to master the coordination of movements of arms and legs, when the pace of movements is not the same, to achieve such a distribution of the efforts of the strokes, in which the balance of the body would not be disturbed. Agility in swimming is greatly influenced by the "sense of water", which is a subtle analysis of information received from analyzers, allowing the athlete to accurately perceive the smallest details of the movement, analyze them and make adjustments.

The improvement of such a quality as “the feeling of water” is carried out in the process of performing various training tasks with constant control of the tempo, rhythm of movements, their dynamic and kinematic characteristics, comparing the performed motor actions with the given values, and correcting the performed motor actions.

IN cyclic types movements special means there is very little to improve dexterity, therefore the main methodological focus of improving this quality is the use of a variety of dynamic and kinematic characteristics of movement, the creation of unexpected situations by changing the conditions and places of exercise, the use of various simulators and special equipment to expand the variability of motor skills.

Thus, the training of swimmers who specialize in the 200-meter freestyle includes the training of all physical qualities throughout the entire period of many years of training.

.3 Means and methods of training in the preparation of swimmers on land and in water

Distinguish between the actual means sports training- these are a variety of physical exercises that directly or indirectly affect the improvement of the skills of athletes, and additional (technical) means - training devices, special equipment, diagnostic equipment, etc., the use of which stimulates the pace sports improvement.

The main means of training in swimming are a variety of physical exercises. According to the degree of proximity to the main competitive actions, they are usually divided into 4 groups: general preparatory, auxiliary, special-preparatory and competitive exercises. Each group of exercises has a predominant direction of influence and is used to solve various problems at each stage of training.

General preparatory exercises are aimed at strengthening health and comprehensive physical development athlete's body. For the harmonious development of all muscle groups swimmer includes elements borrowed from other sports: cross-country running, skiing, rowing, sports and outdoor games, gymnastic general developmental exercises. For beginner swimmers, these exercises are also basic for training in the gym, however, with the growth of sportsmanship, training becomes more focused.

Auxiliary exercises involve motor actions that create a special foundation for further improvement in a particular sports activity.

Special preparatory exercises. Aimed at the development of those muscle groups that carry the main load when swimming. This group includes exercises that increase strength and endurance when working on special rowing machines, swimming with the help of leg or arm movements, with additional weights and braking devices. These exercises are essential for qualified athletes.

Competitive exercises. They include swimming certain distances in the main way in full coordination.

V.N. Platonov in his book "Theory and Methods of Sports Training" believes that for practical purposes, all methods are conventionally divided into three groups: verbal, visual and practical. At the same time, it should be taken into account that in the process of sports training, all groups of methods are used, in various combinations. Each method is not applied in standard forms, but is constantly improved in accordance with changing requirements and specific features. sports training.

Under the methods used in sports training, one should understand the methods of work of a coach and an athlete, with the help of which the mastery of knowledge, skills and abilities is achieved, the necessary qualities and abilities are developed.

The most important indicators determining the structure of practical training methods is whether the exercises in the process of a single use this method continuous nature or given with rest intervals, performed in a uniform (standard) or variable (variable) mode.

In the process of training swimmers Bulgakova N.Zh. distinguishes the following methods: uniform, variable, interval, repeated and competitive (control). They differ from each other in the length of the distances, the intensity of swimming, the number of distances covered and the nature of the rest. When the above parameters of the load are changed, the training may acquire a predominant focus on the development of speed, general endurance or special endurance. So, for example, swimming 6x200 m with an intensity of 85-90% of the maximum speed with a rest of 1.5-2 minutes is aimed at developing the special endurance necessary for swimming at medium distances.

The uniform method of training provides for swimming at distances from 400 to 1500 meters or more with a relatively uniform speed of passage of their parts. Such swimming contributes to the harmonious work of all body systems and teaches the swimmer to work more economically in the water. It also teaches you to rhythmically alternate tension and relaxation of working muscles. The swimmer's pulse usually reaches 20-25 beats per 10 s.

The variable method of training consists in alternating loads of different intensity. Having swum a segment (for example, 50 m) at an increased speed, the athlete continues to swim at a much lower speed. After swimming calmly for a certain number of meters, he begins to swim again vigorously, then swim calmly, etc. The ratio of the length of the segments swim at high speed and calmly depends on the preparedness of the swimmer. At average speed on segments swam with increased intensity, this method contributes to the development of general endurance, and with faster swimming - to an increase in special endurance.

The interval training method is characterized by swimming a series of segments of a given length with a certain intensity and a rest interval between them. Rest is selected so as to ensure not a complete, but a partial recovery of the pulse. At the same time, the incentive to improve of cardio-vascular system It is also created during rest, when the volume of blood pushed out by the heart in one contraction reaches its highest level.

IN interval training swimmers are divided into two directions - the development of general endurance and the development of special endurance.

Interval training aimed at developing general endurance is characterized by the following: the length of the swim segments and distances - 50, 100 or 200 m; intensity of "portions of work" - pulse rate 26-30 beats per 10 s; rest duration - from 5 to 45 s; repetition of swimming distances for swimmers II sports category- 4-10 times, for highly qualified swimmers - more.

Interval training aimed at developing special endurance is characterized by increased swimming intensity, which gives it an anaerobic character. This is usually achieved by increasing the speed while maintaining the length of the rest breaks. The number of swim distances is selected taking into account their length, the preparedness of athletes and the intensity of swimming.

The repeated training method consists in repeating swimming distances of 25, 50, 100, 200, 400 or 800 m with high intensity (90-100%). Rest breaks should provide good recovery and are sometimes up to 10 minutes or more. The number of repetitions is selected taking into account the length of the distance and the preparedness of the athlete. This method allows an athlete to perform a large amount of work at maximum and near-limit speed during one training session. To prepare swimmers of III-II categories for competitions in swimming at 100 m, training usually includes repeated swimming 6X25 m or 3X50 m with an intensity accessible to the swimmer and sufficiently long rest intervals.

Competitive, or control, method of training is the passage of the main distances at full strength in competitions or in conditions close to them (in a group under the starting team, with a partner). This method is usually used before the competition to check the fitness of the athlete and to improve the passage of the distance (start, turn, uniformity of passage, technique).

In the process of training swimmers, all of the above training methods are used both separately and in various combinations.

In the textbook for universities "Swimming" edited by Bulgakova N.Zh. the following classification of the main training methods used in sports swimming is given (Figure 1.2)

Figure 1.2 - Basic training methods.

In continuous (remote) methods, the length of the distance is usually from 400 to 3000 m. The swimming speed in the uniform continuous method is constant and much lower than the competitive one.

There are several options in the variable continuous method:

)constant increase in speed. For example, 1200m as 3x400m; each subsequent segment is faster than the previous one: the first 400 m are swum in 7 minutes, the second - in 6 minutes 30 seconds, the last - in 6 minutes;

)rhythmic change in speed. The distance is divided into separate segments, the swimming speed on which is different. For example, 900 m as 9x100 m. In these segments, the intensity changes as follows: 100 m - in 1/2 of the force, 100 m - in 3/4 of the force, 100 m - 90% of the maximum; 100m as 10x10m (first 75m free, last 25m fast);

)"fartlek" (game of speeds). Arbitrary combination of accelerations and low-intensity swimming.

)"locomotive" ("pyramid"). Alternating free and fast swimming; the length of the segments gradually increases or decreases.

For example, a distance of 900 m is sailed like this: 50 m fast + 50 m free, 100 m fast - 100 m free; further similarly 150 + 150, 100 + 100.50 + 50;

)alternating swimming segments of the distance with the help of movements of the legs, arms and in full coordination.

In the control method, the distance is equal to or less than the competitive one, the speed is maximum.

The uniform interval method is characterized by constant values ​​of the segment length, rest intervals and swimming speed. An example of the so-called "straight series" are 10 - 20x50 m, 8 - 15x100 m.

The variable interval method counts a large number of options:

)constant increase in speed. Each subsequent segment swims faster than the previous one;

)rhythmic change in speed. A series of 12x50 m is performed as 3x4x50 m with an increase in speed from the 1st segment to the 4th, from the 5th to the 8th, etc.;

)serial (interval-repeated). A series of 12x50 m is carried out as 3 series of 6x50 m; rest intervals between segments - 20 s, between series - 5 min;

)increasing rest intervals. A series of 18x50 m is divided into 3 - 6 segments in each: 6x50 m in 50 s mode + 6x50 m in 1 min mode + 6x50 m in 1 min 20 s mode. The increase in rest intervals should be accompanied by a significant increase in speed;

)shortened rest intervals. A series of 20x50 m is performed as 10x50 m in mode I min 30 s + 5x50 m in mode 1 min 10 s + 5x50 m in mode 45 s. This option is more difficult than the previous one; it also needs to improve results - for example, from 40 to 35 s;

)"simulator" (fractional swimming). The competitive distance is divided into 3-4 segments with short (10-20 s) rest intervals: a) 800 m = 400 + 200 + 100 + 100 m; rest intervals - 15 +10 + 5 s; b) 400 m = 200 + 100 + 100 m; rest intervals - 10 + 5 s; c) 200 m = 100 + 50 + 25 + 25 m; rest intervals - 10 + 5 + 5 s; d) 100 m = 50 + 25 + 25 m; rest intervals - 5 s. It is used to work out the optimal schedule for passing the competitive distance. The first leg is usually half the distance; each subsequent one is either equal to the previous one or less than it;

)"hill" (changing length of the segment). In such exercises, the length of the segment, speed, and sometimes rest intervals vary. Typical examples of "hills": a) 200 + 150 + 100 + 75 + 50 m; b) 4x400 m, rest intervals - 20 s + 4x200 m, rest intervals -10 s + 4x100 m, rest intervals - 10 s; c) 100 + 200 + 300 + 400 + 300 + 200 + 100 m, rest intervals - from 30 to 60 s, depending on the length of the segment; the speed in the second half of the series is higher; d) 2x400 m in 5 min 20 s mode + 4x200 m in 2 min 40 s mode + 8x100 m in 1 min 20 s mode + 16x50 m in 40 s mode.

Swimming only in water cannot prepare an athlete to achieve high results. In order to achieve outstanding results these days, it is necessary to devote a lot of time to strength training on land. The training uses exercises with weights and resistances, which are aimed at achieving a high level of special strength training and maintaining it.

The task of general strength training is: strengthening the muscular-ligamentous apparatus; cultivating the ability to exert optimal efforts in wide range movements in unity with dexterity, speed, flexibility; harmonious development of the entire muscles of the athlete.

Of the methods of physical training, the repeated method is used with optimal efforts with an average number of repetitions. Platonov V.N., in his book "Special training of swimmers of the highest ranks", recommends performing exercises from various starting positions, at a different pace, alternating with exercises for relaxation, breathing. Exercises should not be accompanied by tension, enslavement of muscles. They should be stopped before the onset of noticeable pronounced fatigue.

On training sessions on land are used:

general developmental exercises in emphasis and hangs;

general developmental exercises with a partner;

single general developmental exercises with weights.

Training sessions on land are widely used in all periods of year-round training. So in the basic and transitional period, for the development of general physical qualities, exercises from other sports are used: running, skiing, rowing, Athletics, cycling, water polo and different kinds sports and outdoor games. Throughout the training period, much attention is paid to strength training on land. In the special preparatory and competitive period, strength exercises on land have already a special character and are as close as possible to motor actions in water. As mentioned earlier, flexibility and mobility of the joints are of great importance in swimming, therefore, throughout the whole period, before training on land or in water, athletes perform exercises to develop flexibility.

The introduction of various training devices, which make it possible to differentiate the mode of muscle work much more finely than the use of traditional weights, has led to a more fractional division of muscle work modes when performing strength exercises compared to the traditional one. In particular, it is now customary to single out strength-oriented exercises performed in the following modes: 1) isometric (static); 2) isotonic (dynamic) with a constant amount of weight and a combination of overcoming and yielding work; 3) isotonic with a yielding mode of muscle work; 4) isokinetic; 5) variable resistances.

This division is not strict enough, since all modes, except for isometric, have various options for the work of a dynamic nature. However, clear differences in methodology, training equipment and effectiveness contributed to the spread of such a division and streamlined the process of strength training of qualified swimmers, and also gave rise to the selection of independent methods.

Isometric method. When using the isometric mode of muscle work, an increase in strength is observed only in relation to that part of the movement trajectory that corresponds to the exercises used. It should also be taken into account that the strength acquired as a result of training in this mode does not apply to work of a dynamic nature and requires a period of special strength training aimed at ensuring the implementation of power qualities when performing movements of a special nature. When training in isometric mode The increase in strength qualities is accompanied by a decrease in the speed capabilities of athletes, which is reliably manifested after a few weeks of strength training. This requires a combination of strength work with speed exercises.

The isotonic method can be subdivided into two independent ones: concentric, based on the performance of motor actions with an emphasis on the overcoming nature of the work, and eccentric, which involves the performance of motor actions of a yielding nature with load resistance. When performing exercises in dynamic mode with traditional weights (for example, with a barbell), the resistance is constant throughout the entire movement. At the same time, the power capabilities of swimmers in different phases change significantly due to the change in the magnitude of the force application levers, and the maximum resistance of the muscles is experienced only at the extreme points of the movement amplitude.

isokinetic method. The method is based on the mode of motor actions, in which, at a constant speed of movement, the muscles overcome resistance, working with maximum tension, despite a change in the ratio of levers or torques in different articular angles.

Training using this method involves working with the use of special training devices that allow the swimmer to perform movements in a wide range of speeds, to show maximum or close to them efforts in almost any phase of movement. This allows the muscles to work with optimal load throughout the entire range of motion, which cannot be achieved using any of the conventional weights. Many experts believe that isokinetic exercises should be the main means of strength training, especially when developing maximum and explosive strength.

Variable resistance method. The selection of this method is directly related to the use of various simulators, the design features of which allow you to change the amount of weights in different parts of the movement, taking into account the real capabilities of the muscles involved in the work. In the practice of training swimmers, the Mertens-Hüttel spring-lever simulator has become very widespread for performing various exercises that imitate rowing movements of the hands when swimming in all ways (Figure 1.3). The design features of the simulator, in particular, the change in the number of springs, allow you to "adapt" the resistance to the real capabilities of the muscles in various parts of the rowing movements.

Figure 1.3 - Strength exercises performed on the Mertens-Huttel simulator: 1 - frame; 2 - springs; 3 - rod-lever; 4 - shock absorber.

Thus, we can conclude that the means and methods of training in the preparation of swimmers specializing in the distance of 200 meters freestyle are generally accepted means and methods of sports training, but having their own specifics.

1.4 Tactical training of swimmers at a distance of 200 meters freestyle

Tactical preparedness of a swimmer is determined by the level of knowledge, skills and abilities of an athlete, ensuring the rational use of his physical, technical and psychological preparedness to achieve the goal set in the competition.

In the practice of performances of the strongest swimmers in the world, five main options for varying speed at a competitive distance can be distinguished. The choice of one or another of them depends primarily on the length of the distance, gender, age, qualifications and preparedness of the swimmer.

The first option involves a uniform overcoming of the distance, in which the speed is practically unchanged from start to finish.

The second is swimming the distance with a constant speed at the beginning and middle of the distance, and its increase at the finish.

The third - the speed at the beginning of the distance exceeds the average distance, then it decreases and remains unchanged until the finish line.

The fourth option - the speed is above average at the beginning and at the end of the distance and below average in its middle.

The fifth one is associated with a uniform or abrupt decrease in speed from the beginning of the distance to its end.

The tactical scheme is largely determined by the readiness of the swimmer and his individual characteristics. A well-functioning swimmer can take the lead long before the finish line and maintain the lead. This tactic can unbalance opponents, make them nervous, change their tactical plans. It was often used by four-time Olympic champion Vladimir Salnikov and three-time Olympic champion Michael Gross, and at the 1998 World Championships it was brilliantly implemented in the 200-meter freestyle by an Australian student of the Russian coach Gennady Turetsky, Michael Klim, who took a confident lead already in the first meters of the distance and who kept it to the finish line, as well as the winner in the swimming marathon, the Australian Grant Hackett, who already outperformed the nearest competitor by 0.66 s at the first 50-meter race and also retained the lead to the finish line.

Sharp accelerations that athletes sometimes allow themselves when swimming competitive distances, and the losses associated with it, can be compensated for by the psychological advantage that a swimmer often gets, unexpectedly increasing speed for his rivals. And yet it must be emphasized that acceleration in certain sections of the distance is only possible for swimmers who are very well prepared in a functional sense. They are appropriate only if they are not preceded by a decrease in speed and if after their completion the athlete is able to maintain the optimal technique of movements.

Practice has shown that the tactics of women often differ from the tactics of men at the same distance; that more experienced athletes choose more rational options for it, and also that tactical options for fighting for victory change over time.

When performing in the main competitions, swimmers try to swim quickly in preliminary heats, since the density of results is so high that the slightest miscalculation can leave them outside the finalists. Therefore, sprinters often show best time in the preliminary swims, and the final ones win with a result slightly inferior to the preliminary one.

Outstanding athletes specializing in medium and long distances have a different approach to choosing the tactics of preliminary and final swims. Four-time Olympic champion V. Salnikov noted: “In the preliminary heat, I try to swim quickly, but still not at full strength. In the final, I always perform with the maximum impact of my strength. Before the final swim, the coach gives me a schedule for passing the distance, most often it is a record one, and I try to stick to it.”

The same tactic - to save strength for the final swim was followed by many other outstanding swimmers for long and medium distances, repeated Olympic champions- M. Gross, A. Baumann, T. Darny, C. Perkins and J. Evans.

When an athlete has reached the final, he is faced with the task of winning it. There is an order in which a swimmer who has shown best result in the preliminary heat, receives the preferred fourth lane. The last and penultimate results in the preliminary swim put their owners on the extreme first and eighth lanes, which, however, does not exclude them from the number of contenders for victory.

In the main starts, some swimmers build their tactics taking into account the actions of strong rivals participating in the swim, others prefer to follow the planned schedule, not paying attention to anyone, others achieve advantages due to their strengths of preparedness - high starting and distance speed, effective finish, etc. . P.

A correctly chosen tactical scheme, involving the use of the strongest sides of preparedness, allowed many outstanding swimmers to win the final heats.

Thus, the choice of one or another tactical option, its development and implementation in competitive activity are determined by technical skill athlete, his physical and mental readiness, the capabilities of the most important functional systems. Therefore the process tactical training can be considered as a kind of unifying principle in relation to other components of sportsmanship. At the same time, it is effective to implement the following methodological techniques:

facilitating the conditions for mastering the chosen variant of tactics - leading with the help of a light or sound leader, corrective information about the results of overcoming segments, step and pace of movements, etc.;

complication of the implementation of the optimal tactical plan - work in mid-mountain conditions, significant and increasing fatigue, the creation of sound and light interference, etc .;

preservation of the tactical scheme for overcoming the distance with a significant variability of the spatio-temporal and dynamic characteristics of movements - pace, step, power of strokes, etc.;

an unexpected change in a tactical option on a special signal or in connection with a changed competitive situation.

2. Research methods and organization

To solve the tasks and obtain objective data, modern research methods were used in the work.

2.1 Research methods

Theoretical and bibliographic analysis of literature

The analysis of educational-methodical and scientific literature on the issues of cycling training in triathlon, evaluation of the effectiveness of training activities, development of endurance, technique and tactics of passing the cycling stage in triathlon was carried out. The study and generalization of the best practices of specialists in the field of physical education to identify the effectiveness of new methods and means of training in triathlon. In total, 34 sources of scientific and educational literature were analyzed.

Pedagogical observations

Pedagogical observations were carried out for athletes in the process of training in general and special physical training in 2011-2012.

Under supervision was a group of 10 athletes aged 15-16 years old, involved in the school of the Olympic reserve of the city of Gomel in the swimming department. Observations were carried out on the following indicators:

· class attendance;

· manifestation of interest of those involved in the training process

· volume and intensity training loads;

· the dynamics of the physical qualities of those involved;

· student performance in swimming.

In our study, the following tests were used to determine physical fitness: swimming 100, 200, 400 freestyle, as well as competition results.

Physical readiness testing was carried out twice: at the beginning of the study and at the end of the study. The results in swimming competitions were taken by us from the protocols of the competitions.

Pedagogical experiment

The pedagogical experiment was carried out during the year. 10 sportsmen at the age of 15-16 were selected from the sportsmen with approximately the same physical development and sports readiness. Of these, two groups of 5 people were formed, one of which was experimental, and the second was control.

The experimental group studied according to a specially developed plan, without violating the general principles of the pedagogical approach to the structure of classes, taking into account age features. In the training program, the volume and intensity of training on land was increased.

In the control group, classes were held according to the generally accepted methodology, according to the swimming curriculum for this contingent of those involved.

The effectiveness of our experimental plans was evaluated by the dynamics of the sports performance of swimmers (according to the results of competitions and control training), as well as by changes in morphological and functional indicators and performance under dosed loads during training on land.

Questionnaire

Sociological research consisted in the analysis of data from a questionnaire survey of athletes on various issues of their attitude to swimming lessons. The content of the questionnaire included the following questions:

.Do you like swimming?

.What race distance do you like best?

.How do you feel about the content of the training sessions?

.Do you think the swimmer training system is perfect? Does it require improvement, changes, additions?

.What is your attitude to the problem of load modes, their dynamics in terms of age?

This survey helped to distribute the athletes into the control and experimental groups.

Method of mathematical statistics

The data obtained from the experimental study were processed and analyzed using the methods of mathematical statistics. During the study, the average value was determined.

The arithmetic mean is a measure of the central trend, which is the sum of all observed values ​​divided by their number.

The arithmetic mean value was calculated by the formula:

? Xi

Thus, the analysis of the obtained quantitative data by the method of mathematical statistics made it possible to identify qualitative changes in the studied traits.

2.2 Organization of the study

The essence of this experiment is to reveal the influence of the volume and intensity of training on land in the educational and training process on the further sports results of swimmers.

The study was conducted in 2011-2012. The study involved 10 athletes of the first category and CCM qualifications. The experiment was based on the generally accepted swimming program.

In January 2012, at the 200-meter freestyle swimming championship of the Gomel region, their results from the competition protocols were recorded. After the athletes with almost the same physical training were divided into two groups.

The control group of trainees trained according to the generally accepted plan. Changes were made to the training schedule of the experimental group: for four months, strength training on land was increased by 2 hours a week.

The emphasis was on increasing the volume and intensity of training on land and seeing how this would affect athletic performance in swimming. This experiment proposed to increase the level of development of all types of special power qualities of a swimmer, due to which it is possible to increase the power of the stroke and increase the speed of overcoming the distance.

The results and conclusions of this experiment were based on the results of control training and competition.

3. Strength training on land as an integral part of the training of swimmers specializing in a distance of 200 meters freestyle

.1 Land strength training in a swimmer's training program

At present, high-class swimmers spend up to 250-350 hours on land during the year. About 60% of this time is spent on strength work.

Strength training on land provides for the development of various types of strength qualities: maximum and explosive strength, strength endurance. The ratio of work aimed at developing strength qualities predetermines success at a particular distance.

Maximum or explosive force largely determines the level of speed capabilities, influencing the magnitude of the thrust force developed during swimming, the quality of the starting jump and turn. These forms of manifestation of power, among others critical factors determine the results of swimmers at distances of 50, 100 and 200 m.

Special strength training on land should be carried out in two directions - the development of speed-strength qualities and the development of strength endurance.

Speed-strength qualities are developed by performing exercises at high speed, with heavy weights and not big amount repetitions. Such work contributes to an increase in maximum and explosive strength, allows you to increase the ability to implement strength qualities acquired in the process of general and auxiliary training when performing special preparatory exercises of a speed-strength nature and during speed swimming. It is advisable to separate the work on improving the power and speed components of speed-strength abilities. When improving the power component, weights close to the limit are used - 80 - 90% of the maximum available, the pace is near-limit - 80 - 90%; when improving speed, on the contrary, weights are 70-75% of the maximum available, the pace is 100%. When working on isokinetic simulators, only the speed of movement is regulated, the intensity of work is always maximum. The number of repetitions in the approach is small - from 1 - 2 to 8-10, the pauses are long (1 - 3 minutes) and should ensure the restoration of working capacity. Particularly effective here are exercises performed in the isokinetic mode, which provides a high speed of movement and the maximum intensity of strength work for a given speed.

The second direction is provided by the use of exercises with moderate resistance and a large number of repetitions. Such work practically does not lead to an increase in muscle volume, but causes an increase in the number of functioning capillaries, an improvement in intra- and intermuscular coordination, an increase in the number of mitochondria, and an improvement in metabolic processes in muscle tissue. It is important that these changes mainly affect MC muscle fibers, significantly increasing their ability to work associated with the manifestation of endurance, and at the same time do not affect BS fibers, which take a limited part in this kind of work.

With the development of strength endurance, one should mainly focus on various weights: for swimmers for long distances - 45 - 60% of the maximum available; for swimmers at medium distances - 50 - 65%; for sprinters - 65 - 80%. The pace of movements usually corresponds to that planned for the competitive distance. Pauses between sets largely depend on the number of repetitions: if it is small - 20-30 in one approach, then the pauses are usually short - 5-15s; if in one approach up to 100 - 200 or more movements are performed, then the pauses can be long - from 1-2 to 4-5 minutes.

When determining the ratio of speed-strength work and work that contributes to the development of strength endurance, one should take into account the specialization of the swimmer and the structure of his muscle tissue. Muscle tissue in swimmers who have achieved high results in sprints is usually characterized by a high percentage of BS muscle fibers, which are characterized by high contractility and rapid energy release. In the muscles that carry the main load during swimming, such fibers can be up to 70-80% or more. Against, muscle in swimmers who excel at long distances, it is mainly composed of MS fibers, which differ high efficiency metabolic processes and great endurance.

Swimmers who specialize in the 200m freestyle need to perform exercises on land to develop maximum and explosive strength.

With the development of strength endurance, swimmers perform work with high resistance, mainly in the range of 70-80% of the maximum available when performing a particular exercise.

In the process of strength training on land, along with classes of a predominant (selective) orientation, complex classes are also widely used, in which exercises are planned aimed at developing all types of strength qualities.

3.2 Research progress

The beginning of the study was the study of the results of the competitions of the winter championship of the Gomel region in swimming, held in January 2012 in the city of Gomel. 10 athletes were selected for the study age group Born in 1995-1996, performing at a distance of 200 meters freestyle. Table 3.1 shows their results from the competition protocol.

Table 3.1 - Competition results, 200m freestyle

No. FI Gender Year of birth Result 1 KNM 19952. 00.952NBM19952. 01.53BNM19952. 05.644KFM19952. 07.45GAM19952. 09.916PAM19952. 10.737SGJ19962. 14.28 BYUZH19962. 17.229NSJ19962. 18.4710KJ19962. 21.8Average2. 10.78

According to the level of preparedness and according to the results of the survey, the athletes were divided into 2 equal groups. Table 3.2 shows the participants of the pedagogical experiment divided into two groups.

Table 3.2 - Participants of the pedagogical experiment

No. Experimental group Year of birth. Result No. Control group Year of birth. Result 1NB19952. 00.951KN19952. 01.52KF19952. 07.42BN19952. 05.643GA19962. 09.913PA19962. 10.734BY19962. 17.224SG19962. 14.25HC19962. 18.475KD19962. 21.8Average 2.10.79Average 2.10.77

During the study, the athletes were in the competitive period of training. The main tasks of the competitive period are the preservation and further increase of the achieved level of special preparedness and its fullest possible use in competitions. This is achieved by the use of competitive and close to them specially-preparatory exercises. The organization of the process of special training in the competitive period is carried out in accordance with the calendar of the main competitions. Their number in qualified athletes ranges from two to four.

In the process of special training, all the specific features of these competitions are taken into account, starting from the tasks facing the athlete in a particular competition, and ending with the composition of the intended participants.

All other competitions are of a training nature, as a rule, special preparation for them is not carried out. They themselves are important links in the preparation for major competitions.

The methodology of direct preparation in competitions is influenced by the duration of the main competitions, the number of starts in them, due to both the specifics of the sport and the individual characteristics of the athletes. In particular, at the earlier stages of the training process, the use of loads similar to competitive ones is required. The nature of the intended competitive activity should also be taken into account when planning microcycles, in which the tasks of special training are solved. In separate microcycles, several loads should be applied in a row, each of which should aggravate the fatigue caused by the previous one.

The control group of athletes trained according to their standard training plan provided for in the competition period, compiled according to the training program for specialized educational and sports institutions and schools of the Olympic reserve.

Changes were made to the training schedule of the experimental group: for four months, strength training on land was increased by 2 hours a week.

During training sessions on land, special sets of exercises were used to develop explosive and maximum strength, strength endurance and the integrated development of all types of strength qualities, which are shown in tables 3.3, 3.4 and 3.5.

Table 3.3 - A set of exercises aimed at developing explosive and maximum strength

ExerciseNumber of approachesNumber of repetitions in a setTempPauses between sets, sPredominant orientationStanding with your back to the block simulator, arms extended up - pulling the rod to the back of the head, the amount of weights is 75% of the maximum56High60Explosive powerLying on your back - bench press from the chest; weight value 80-90 from maximum 34-6Average 120Maximum strength Lying on the back - barbell press from the chest, weight value 60-70 from maximum36-8High60Explosive strength Squat with a barbell held on the shoulders, weight value 85-95 from maximum36Average 120Maximum strengthFlexion and extension of the legs at the knee joint with using the Nautilus simulator, the weight value is 65-75 from the maximum315High60Explosive strength Squatting with a barbell held on the shoulders, the weight value is 60-70 from the maximum36High120Explosive strengthFlexion and extension of the legs in the knee joint using the Nautilus simulator, the weight value is 85-95 from the maximum38Average120Maximum strengthC toya facing the block device, arms extended upwards - lowering the rod down (imitation of a rowing movement with a butterfly), weights 90% of the maximum 35-7 Average 120 - arms extended up at chest level, weights 70-80 from the maximum 38Average 120Maximum strengthFrom the stop crouching jumping up410High60Explosive strengthStanding in an inclination - abduction of dumbbells forward, backward, weights 70-80 from the maximum for this exercise 63-4Average 120Maximum strengthJumping over the bench 20-30 cm310High 120Explosive StrengthWhile facing block device, imitation of the initial phase of the stroke, weights 80-90 from the maximum 38Average 60Maximum strength

Table 3.4 - A set of exercises aimed at developing strength endurance

Exercise Number of sets Time to complete an exercise or number of repetitions in a set Temp Pauses between sets, with Imitation of butterfly stroke movements using the Mertens-Hooter spring-lever simulator, resistance 60-70% of the maximum 21-2 min High 60 Imitation of butterfly stroke movements with an emphasis on the capture or repulsion phases, with using the Mertens-Huter spring-lever simulator, resistance 70-80% of the maximum 21 min Average 120 Standing facing the block device, imitation of rowing movements (capture, repulsion phase), resistance 65-75% of the maximum 215 movements Average 120 Lying on your back on a sliding cart, performing rowing Butterfly movements (angle of inclination 45 degrees) 320 movements High 60 Imitation of the crawl stroke movement using a rubber shock absorber, resistance 60-70% of the maximum 31-2 minutes High 60 Flexion and extension of the legs in the knee joint using block training devices, weighting 65-75% of the maximum 320 movements Medium 120 Exercise for muscles backs: lying on the bench on the stomach, lifting the torso, arms behind the head (using weights - barbell bar, dumbbells) 520 movements Medium 120 Lying, legs fixed, trunk flexion, arms behind the head (using weights) 320 movements Medium 120

Table 3.5 - A set of exercises aimed at developing all types of strength qualities

Exercise Number of sets Time to complete the exercise or number of repetitions in a set Temp Pauses between sets, min Preferential direction Imitation of stroke movement different ways with the use of a rubber shock absorber, resistance 60-70% of the maximum 31 min Medium 1 Imitation of stroke movements with a butterfly with an emphasis on the phases of capture or repulsion, using the Mertens-Hooter spring-lever simulator, resistance 70% of the maximum 30.5-1 min High 2 From i.p - lying on the back, legs fixed, arms behind the head, torso to legs (possible with weights) 30.5 min Medium 1 Lying on the chest - imitation of alternating crawl movements using the Mini-Jim simulator, resistance 65-75% of the maximum 32 min Medium 1 Imitation of rowing movements different ways with rubber buffer, resistance 70% of maximum31 minHigh, Medium2

3.3 Results of the study

The results of the experiment are shown in the tables. Tables 3.6 and 3.7 show the results of the control training conducted in March 2012 at the first stage of the experiment of the control and experimental groups.

Table 3.6 - The results of the control training in the control group at a distance of 200 meters freestyle

No. Control group Gender Year of birth Result 1 KNM 19952. 01.552BNM19952. 04.783PAM19962. 10.024SGJ19962. 14.055KJ19962. 19.5Average 2.09.98

Table 3.7 - The results of the control training in the experimental group at a distance of 200 meters freestyle

No. Experimental group Gender Year of birth Result1NBM19952. 00.012KFM19952. 05.333GAM19962. 08.24JUZH19962. 16.615NSJ19962. 16.98 Mean 2.09.43

Table 3.8 summarizes the results of the increase in the level of preparedness for the first period of the control and experimental groups. In January, the results were taken from the protocols of the competition, and in March from the control training. The conditions for the control training were the same as at the competitions in January.

Table 3.8 - Dynamics of results in the control and experimental groups

GroupJanuaryMarchGrowthControl2. 10,772. 09.98 0. 00,79 Experimental2. 10,792. 09.43 0. 01,36

Thus, the experimental group for the first period of the experiment improved its results at a distance of 200 meters freestyle by 0.00.79 seconds, and the control group by 0.01.36 seconds.

01,36 - 0. 00,79 = 0. 00,57 seconds

It follows from this that the increase in the results of the experimental group is 0.00.57 seconds more than that of the control group.

Tables 3.9 and 3.10 show the results of the control and experimental groups of participants in the summer swimming championship of the Gomel region held in the city of Gomel. The results were taken from the competition protocols. Athletes competed at a distance of 200 meters freestyle and swam in the same pool as at the competitions in January and control training in May.

Table 3.9 - Results of the control group at a distance of 200 meters freestyle

No. Control group Gender Year of birth Result 1 KNM 19952. 01.022BNM19952. 03.933PAM19962. 09.994SGJ19962. 14.25KJ19962. 18.5Average 2.09.53

Table 3.10 - Results of the experimental group at a distance of 200 meters freestyle

No. Experimental group Gender Year of birth Result1NBM19951. 59.982CFM19952. 04.113GAM19962. 07.294JUZH19962. 16.15NSZh19962. 15.03 Average value 2.08.5

According to the results of calculating the average value of the total time to overcome the distance of 200 meters freestyle, it can be seen that the experimental group showed a result of 2.08.5, and the control group 2.09.53.

09,53 - 2. 08,5 = 0. 01,03 seconds

It follows from this that the experimental group covered the distance 0.01.03 seconds faster than the control group.

Table 3.11 summarizes the results of the increase in the level of preparedness over the period of the experiment of the control and experimental groups.

Table 3.11 - Dynamics of results in the control and experimental groups

GroupJanuaryMarchMayGeneral increaseControl2. 10,772. 09.982. 09.530. 01.24 Experimental2. 10,792. 09.432. 08.50. 02.29

As a result of the experiment, it was found that the total increase in the results of the control group was 0.01.24 s, and the experimental one - 0.02.29 s. From this we can conclude that an increase in the volume and intensity of special strength training on land has a positive effect on sports results in competitions.

The study showed that exercises performed on land, which contributed to the development of the strength fitness of athletes, increased the explosive and maximum strength of swimmers, as well as increased their level of strength endurance.

Conclusion

Training swimmers specializing in the 200m freestyle is an extremely complex process. The training system as the main elements includes special and general physical training, technical, tactical and psychological training. For the successful functioning of this system, it is necessary to have proper scientific, methodological and organizational support for the training process, which allows you to correctly combine all types of training, obtaining high results.

Swimmers specializing in the distance of 200 meters, in the process of training, have anatomical and physiological features that distinguish them from athletes specializing in other styles of swimming.

During the training of swimmers, it is necessary to carefully distribute the load and rest, avoiding overloads of the athlete's body.

Studying the significance of various physical qualities, it was found that strength training in swimming is of great importance. So strength training on land provides for the development of various types of strength qualities: maximum and explosive strength, strength endurance.

The study showed that an increase in the volume and intensity of special strength training on land has a positive effect on athletic performance in competitions.

It should be noted that various strength training programs on land have been practiced by leading swimming coaches around the world for a long time.

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Swimming is an effective way to improve the health and physical development of a person. The training methodology was developed so that swimming would benefit a person from birth to old age. For the achievements of athletes and beginners, we have developed a swimming training program for proper training and quickly achieve your goals.

For athletes, practice improves skill. For swimmers, a swimming training plan is being developed. The athlete pays attention to the theoretical part, so the practical part will be more productive. The swimmer trains and swims faster. Swimming does not overload, has a positive effect on the human psyche, relieves stress. The training program for swimming in the pool is carried out with full dedication and contributes to the improvement of the athlete's results.

Swimming training methodology

Swimming preparation. The swimmer's place of training is water; specific requirements are imposed on health. They are taken into account by the swimming training program. To do this, the athlete is examined by a doctor and receives approval to start training.

Photo 1. Strength training exercise for land swimmers with an elastic strapand comfortable handles

Doctors prescribe special food. For each swimmer - individual. In some cases, the program is prescribed as rehabilitation training in the water for an athlete in cases of injury or a long period of absence. Also, sports doctors are interested in the lungs. After all, in a swimmer they should be well developed, the volume of the lungs is important. Inflating a balloon - effective method for their development.

After approval by the doctors, the swimmer starts training. Allows the athlete to demonstrate efficient swimming, swimmer and triathlete training techniques. Starting with a warm-up on land and ending with a productive workout in the pool on the water. For effective workouts It is important to eat right and lead a healthy lifestyle. Swimming lowers the heart rate, which allows the heart to work more economically. The lower the heart rate, the more the heart does not expend effort on contraction, it rests.

Excessive intensity of training leads to overload and causes exhaustion. The process is going according to plan.

Photo 2. When athletes practice swimming movements on land, many muscles are involved

Swimming training plan

At competitions, a certain category of swimmers performs in special wetsuits, and in order to demonstrate the results, they develop a special swimming training program. The athlete does not overcome the distance, but struggles with the powerful resistance of the water.

Since ancient times, swimmers have shaved not only the body, but even the head. They rubbed the skin with oil to reduce friction and increase speed.

When planning a swimming training, a program for professionals is compiled by a coach. When planning their training on the water, the swimmer sets himself the goal: what he wants to achieve, prepare for a swimming or triathlon competition, maybe improve his body, improve overall health or lose weight. Set yourself a goal and motivate yourself to perform actions, as a result of which you will achieve the desired result.

Photo 3. The winner of two silver and gold medals in the 200m swimming competitions Markus Rogan performs in a wetsuit

The water in the pool must meet the requirements for drinking water. To check the water in the pool, a special engineer works, who takes a water sample at least twice a day. Monitors a stable water temperature (not lower than 24 and not higher than 27 degrees), so that the swimmer does not waste his strength to warm up and does not relax in the heat.

They train every day without missing, or the athlete will not get the result. Once a week, he sets himself a new goal and strives to achieve it. A swimming training program for a year allows you to train, on the basis of which a swimming training plan for a week is subsequently drawn up, increasing the load.

Photo 4. Traineris gtraining schedule and points out shortcomings when swimming

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Swimming training program for beginners

The main goal for beginner swimmers is to develop endurance to the maximum and develop proper breathing. The swimming training program for beginners is different from professional athletes. Before any physical activity develop, knead and warm up the muscles. To do this, without fail, before training in the water, a warm-up is carried out on land.

Warm-up tasks:

• Prepare the cardiovascular system for performance physical activity;
• Warm up muscles, ligaments and joints, so they work more productively. A swimmer's warm-up will increase the flexibility and elasticity of the ligaments and joints. Therefore, movements in the water will be effective. In addition, the feeling of water will increase;
• Reduce the likelihood of injury;
• Psychological preparation swimming is an important part of the warm-up. In the process of performing exercises on land, the swimmer tunes in to training. He thinks about how much to swim, calculating his strength and time, the goals of the upcoming training.

Photo 5. A set of special exercises before training to warm up the muscles

How to perform special exercises on the land:

• Knead the neck, smooth tilts back and forth, right and left;
• Circular movements of the head, three times;
• Knead the shoulder joints, in a circular motion of the arms back and forth;
• Perform the arm swing exercise, while the legs are shoulder-width apart;
• Hand rotation, one and two hands, 15 times each;
• Rotation with two hands with a jump 10 times forward and backward;
• Perform tilts to the sides, while hands on the belt, repeat the exercise 10 times;
• Perform inclinations, touching the floor with your hands: to right leg, to the left, in the middle;
• Warm up the knee joints with circular rotations of the knees;
• Perform the exercise "mill" 20 times at a fast pace back and forth;
• Stretch muscle groups.

For people who come to the pool after a hard day at work or any other busyness, training serves as a kind of switch from one activity to another.

Photo 6. Swimming simulatorVasa Trainer Pro SEfor the training of swimmers, it uses a loading system using the weight of the trainee

After a warm-up on land, special exercises in the water begin. For beginner swimmers in uniform, middle distance will be about 600 meters.

Stages of training in water:

Stage 1. Swim warm-up 100 meters crawl, if necessary, rest on the turn;

Stage 2. Run 4x50 meters freestyle, trying to swim at the same pace, resting between 50 meters for no more than 30 seconds;

Stage 3. Perform 4x25 meters crawl with a change in stroke: swim, breathing for 2 strokes, increase and swim for 4 strokes and so alternate;

Stage 4. Swim 2x50 meters in any convenient way, rest between them for 30 seconds;

Stage 5. Finish the workout: swim 100 meters crawl - to relax muscle groups, equalize breathing.

At the end of the swim, make about 10 exhalations into the water, this will help calm your breathing. After the initial stage of training is completed, a swimming training program is used for further development. average level preparation.

Order of execution	Style	Pace	Distance
	Crawl (freestyle)	Slow	1 set in 200 m
	Crawl (freestyle)	60% MHR	1 set in 200 m
	Breaststroke	60% MHR	1 set in 200 m
	Butterfly	60% MHR	1 set in 200 m
	Crawl (freestyle)	75% MHR	1 set in 150 m
	Breaststroke	75% MHR	1 set in 150 m
	Butterfly	75% MHR	1 set in 150 m
	Crawl (freestyle)	85% MHR	1 set in 100 m
	Breaststroke	85% MHR	1 set in 100 m
	Butterfly	85% MHR	1 set in 100 m
	On the back	Slow	1 set in 200 m

Sample workout for beginners

Swimming training program for professionals

The high level swimming training program suggests that professional swimmers train every day for one to two workouts a day. Before going out on the water, athletes come to the gym. They swing, stretch and stretch. Then they go into the water.

Swimming training for professionals, which is also planned by a coach, assumes that the average distance they swim per session is about 5 km.

Photo 7. Swimming with fins is included in the set of exercises for professional swimmers

Swimming begins with a warm-up.

• Warm-up in a complex style 2x400 meters;
• The distance is swum with an acceleration that the coach sets (ladder). The athlete swims 50, 100, 200, 300, 400 meters and descending: 300, 200, 100, 50 meters. There is a minute of rest between acceleration. The whole distance they swim at the same rhythm;
• After such accelerations, an exercise with a plank is used. Footwork is carried out in the style of "butterfly" or "crawl". On feet 500 meters;
• After the exercise on the legs, the swimmer increases the speed of movement and swims on his hands. A board is taken at the feet, in the everyday life of swimmers it is called a kolobashka. It fits in the legs. The swimmer swims, working with one hand, sometimes they put on shoulder blades. Exercise for 600 meters;
• Swimming in fins without stopping, the athlete swims 1500 meters at the same rhythm;
• Swimming 400 meters freestyle in one breath, swim on the technique of movements.

Photo 8

On average, such a training series lasts one and a half to two hours of hard work and is 5 km 500 meters.

Even a brief planning of a year-round swimming training allows you to achieve consistency and progress in the development of a swimmer.

Swimming training program for children

A child should be able to swim just like he should be able to walk. As a child was born, they think about how to teach him certain skills of interaction with water and the rules of behavior on the water. The child is individual, to each select a special approach. It is important to interest the child so that he wakes up the desire to train and develop further in this area.

Photo 9. For beginner athletes younger age it is important to have an interest in swimming and enjoy it

Train children at a depth where they can feel the bottom to avoid panic.

To start a swimming training program for children, you should let your child "feel" the water. It is important that the little swimmer feel the bottom with their feet, for complete confidence. Let the novice athlete get used to the water. They give the task to the child so that he makes several exhalations into the water with immersion under water.

Swimming training plan for children, in a set of exercises:

• The swimmer grabs the side with his hands, plunges his head into the water and kicks in the crawl style. Raising the head and inhaling the air, plunging the head into the water - exhales;
• Give the task to the child to move in the water.
• As the child likes, let him swim in his free time from tasks;
• Giving a child tasks such as "arrow" is a job for sliding. At the same time, breathing is produced;
• Encourage your child to swim on their hands and feet.

Photo 10. At the initial stage of teaching the child, provide him with a swimming board and support him to get rid of the fear of water

Do not wear sleeves or other devices that make it easier for your child to swim. It is important that the child independently learns to feel confident in the water. Be sure to wear a hat and goggles.

And of course, the desire of the child is important. If he is interested in swimming, such will be the reward and his results.

Video: Land Swimming Training Program

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The book contains a complete curriculum for swimmers and triathletes, including our best practices. This course can be used as a guide to improve your own skills or those of your students if you are a practicing trainer. If you are an athlete, you can read this book and use it as a reference tool, working on certain aspects of swimming technique, when planning classes to improve your physical fitness.

We have tried to minimize the use of professional terminology and tried to present our methods as clearly and intelligibly as possible. The graphics and illustrations presented in the book are designed to immerse readers deeper into the material presented by us, as if we personally coached you. In general, when the text talks about “emoticons” on the palms or about “skewers”-spines, know that we are doing this simply in an attempt to translate certain concepts from the little-known language of biomechanics and professional sports into a common language so that anyone who wants to can easily apply our advice in their own practice.

In this book, we have taken the path of maximum clarity, deliberately simplifying the presentation of material related to freestyle swimming technique, which, to be honest, has traditionally been very difficult for everyone to understand. In our training sessions, we actively use visual techniques, all of our swimmers simply adore them. We have no doubt that even if you are an advanced swimmer, you will still pay attention to how motivating our approach is, and you will also benefit for yourself by delving into some aspects of our methodology. This will help you concentrate better and ultimately take your professional skills to the next level.

From time to time, we will recommend using certain devices and accessories, refer to some training aids that, in our opinion, are useful for swimmers and triathletes. We've been lucky in a way, as we've tried most of the equipment on the market today as we travel around the world. We have come across excellent inventory, though not always - so you can be sure that everything that will be said in this book has received our full approval and the purchase of this product is really worth considering. Just please don't run headlong to the store and buy everything that we mention in this book, because the tips and techniques outlined in it will ensure the full development of your skills without the help of additional tools.

Quick overview

Let's take a quick look at the structure of our book.

• Let's start with chapter 2, with an introduction to freestyle swimming. It will introduce you to the basic terminology and symbols adopted in the book. If you are a beginner swimmer, you will soon see how important this is, you will understand the professional jargon of swimmers and coaches much better. Then, in Chapter 3, we'll look at some of the extras you might want to use and learn how to shop for the right one for you.

• After that, we will talk about the main principles of the Swim Smooth philosophy, our “three key components”. These are: 1) swimming technique; 2) special physical training; 3) swimming skills in open water. The general structure of the book is also based on these three pillars. As we will explain later, swimming performance is maximized by working on all three components at the same time. In fact, if you have been involved in this sport for some time, and your speed growth has stopped, then most likely you have an imbalance between these three components.

• Swimming technique (Part I). This part of the book is devoted to a detailed description of the freestyle swimming technique. We will shed light on many misconceptions, on facts 15 years and 20 years ago (if not older) that you could read about on the Internet. We will show you how you can improve various aspects of swimming technique, speed performance, while making your stay in the water more comfortable. If, for example, up to now you have focused mainly on reducing water resistance, then the section on developing the technique of the catch phase and sliding will be especially exciting for you.

We devoted another chapter to working on the stroke rate. This is a problem that many intermediate swimmers struggle with. Stroke rate can be a key issue if you are working on technique and efficiency in open water swimming. Even if you are a beginner, working on the rhythm will help you fundamentally improve your well-being in the water, giving you confidence in large open sections of the course.

Then we will move on to the most interesting part of the book, which describes our system for dividing swimmers into certain types. We will present to your attention six main ways that people use in freestyle swimming, describe the features inherent in each of them. This is a great way to present everything in this book in an easy to understand way. step by step process which is easy to control (Appendix B) as it can be applied to every swimmer.

Before wrapping up the analysis of swimming technique, we will dwell in detail on how to analyze your own videos and identify typical mistakes in his swimming technique. By linking to the relevant chapters in this book, we will guide you as you work to improve your swimming technique so that you can enjoy comfort, efficiency, and speed while swimming. We strongly recommend that you carefully read this chapter of the first part of our book! Special physical training (Part II). We'll show you how to best organize your training ahead of long open water swims and triathlon swims. Exercises from other sports are practically inapplicable in swimming. But developing aerobic endurance has a significant impact on how you feel and your speed. These sessions will help you maintain optimal swimming technique while increasing your efficiency. This part of the book works in tandem with Appendix B, where you can find hundreds of combinations of different exercises.

To wrap up the workout part, we'll focus on increasing your body's flexibility, working on how to improve your swimming posture, and avoid possible injury. The exercises we have proposed ideally complement everything we have described above, and can be useful in case of pain or any injury sustained during or after training.

Open water swimming skills (Part III). This part is about how to prepare for open water swims in order to feel easy, confident and move at high speed! We will teach you how to deal with excitement, hold on to the leader, navigate the water. You can improve these skills while training in the pool. Moreover, classes in the pool even have certain advantages. Do not put off this work until the last pre-launch days, you should practice all year round in practicing these skills, because they are very important!

In Appendix A you will find explanations and drawings illustrating these exercises - they clearly demonstrate the correct execution of certain exercises and indicate which aspects of your technique they develop. This is a very useful resource for self-development. Appendix B contains material on the correction of swimming technique for all types of swimmers. Here, all the information that you can use, knowing what type you yourself are, is briefly and intelligibly presented. In Appendix B you will find a series of pool exercises recommended in Part III. Have a workout in the gym? Want to improve your aerobic system? This is not a problem - there are 5100 possible combinations of activities. You definitely won't get bored!

This site contains many interesting articles and materials. Including you will find on it visual animation, video clips, one way or another connected with this book. Therefore, some chapters contain links to our site.

Animation characters: mr and mrs smooth

These are the main characters of our site www. swimsmooth.com. Mr. and Mrs. Smooth portray two of their ideal swimmer types, the Smooth and the Swinger. Animation is a very powerful visual tool, we strongly recommend that you download our free application on your computer and even place a shortcut on your desktop. You will be able to play animation from different angles and at any speed.

To achieve the best effect, watch our characters in action just before leaving for training, and then try to reproduce their swimming style. Take my word for it, by following this advice, many swimmers have already been able to significantly increase their speed performance.

Certified trainers from swim smooth

At the time of writing this book, we are already working with representatives of the coaching community around the world, introducing them to effective methods, which help to teach swimmers more technical swimming. Our network certified trainers will only grow over time - at www. swimsmooth.com/certifiedcoaches you can find out how to contact these professionals in your area. If you are a trainer and would like to know how to get our certification, then please visit our website for information.

SPORT TRAINING

Sports training is a pedagogical process aimed at achieving the best possible result for an athlete. As mentioned above, education and training is a single pedagogical process, which is carried out with the obligatory consideration of the basic principles of physical education (see III.5). In addition, sports training has its own specific patterns: focus on the highest sports achievements, in-depth specialization, the unity of general and special training, continuity, the unity of gradualness and a tendency to maximum loads, the wavelike dynamics of the training load, cyclicity.

Sports training of a swimmer is part of the general system of training athletes, which requires certain conditions for its implementation, appropriate equipment and inventory, scientifically based nutrition, medical control, the use of special means to restore the body after training loads, etc.

V.I. OBJECTIVES OF SPORTS TRAINING

The following tasks are solved during swimmers' training:

1. The ideological education of athletes in the spirit of communist morality and devotion to the socialist Motherland. Education of diligence, discipline, purposefulness. Preparation for labor and defense of the USSR.

2. Education in athletes of a character that allows them to show fighting qualities, providing a high degree of mobilization of the body's capabilities during training and competitions.

3. Strengthening health, increasing functionality, improving strength, endurance, flexibility and speed.

4. Improvement of swimming technique.

5. Mastering tactical skills.

6. Acquisition of the necessary knowledge and skills in swimming technique, tactics, athlete's self-control, swimmer's hygiene, regimen and nutrition.

V.2. MAIN TYPES OF TRAINING FOR SWIMMERS

High sports results are achieved by physically well-developed athletes who have mastered the technique and tactics of swimming and have shown the necessary moral and volitional qualities when mastering training loads. In accordance with this, physical, technical, tactical, theoretical and volitional types of training are distinguished in the system of sports training.

V.2.1. Physical training

The physical training of a swimmer is aimed at the comprehensive development of the body, strengthening health, improving physical qualities and thus creating a solid functional basis for sports specialization.

In the process of physical training, general developmental and special physical exercises, special exercises in the water, swimming in all ways and other sports are used: running, rowing, skiing, sports games.

According to the direction of the impact of the exercises used, the swimmer's physical training is divided into general (GPP) and special (SFP).

General physical training is aimed at the comprehensive development of the athlete's body and solves the following tasks:

1. Increasing the level of development of strength, endurance, speed, flexibility, dexterity and, on the basis of this, the creation of a functional basis for sports improvement.

2. Hardening.

3. Preparation and delivery of practical standards of the TRP complex.

OFP is carried out on land and in water.

On land, the following basic means are used: To develop strength: general developmental exercises for the neck, arms, torso, legs; jumping; throwing; exercises with weights starting from the age of 11 (the amount of weight is selected taking into account age);

for the education of endurance: walking, running, rowing, skiing, hiking, cycling;

for the development of speed: basketball, volleyball, football, running with accelerations;

for the development of flexibility: exercises to increase mobility in the joints, movements of the limbs and turns of the body with maximum amplitude;

for the development of agility: elements of acrobatics - somersaults, racks, rolls, simple elements of gymnastics on shells, basketball, volleyball, handball.

The following exercises are used in the water in the process of physical training: swimming in various ways using the movements of only the arms, only the legs and with full coordination of movements, complex swimming, swimming with breath holding, diving, jumping into the water, techniques for rescuing drowning people, outdoor games in the water , water polo.

SFP is aimed at developing and improving the special physical qualities of a swimmer and solves the following tasks:

1. The development of strength and special endurance of the muscles that carry the load when swimming in the chosen way.

2. Development of specific qualities: speed, flexibility and dexterity necessary for swimming in the chosen way and performing starts and turns. SFP is carried out on land and in water.

The development of the swimmer's special strength .

When swimming, the athlete's body causes resistance from the water, and the strength of the muscles involved in the strokes largely determines the swimmer's speed. To achieve a high swimming speed, an athlete must have the appropriate strength of the muscles involved in the strokes.

On land, to develop the special strength of a swimmer, exercises with weights, with rubber shock absorbers and on block apparatus with loads are used. When performing exercises, the trajectory of movement of the limbs, the distribution of efforts in time and the pace should be as similar as possible to the movements of a swimmer.

In the process of developing absolute strength, exercises with high resistance, barbell lifting, pull-ups on the bar, push-ups on the uneven bars with additional resistance, isometric exercises with maximum effort, etc. should be performed with a rest between sets of at least 2 minutes. For the development of absolute strength in children 7-10 years old, exercises are used only with overcoming own weight: pull-ups, climbing, hangs, stops, jumps, etc.

To develop the special strength endurance of a swimmer, exercises on simulators are used on land, which allow simulating efforts when performing rowing movements (block devices, sliding inclined benches, moving carts, shock absorbers). In this case, the following conditions are met:

1. Series of exercises are selected depending on the effort and the number of strokes corresponding to the planned result and the number of cycles of the swimmer's movements at a distance.

Let us give an example of determining the efforts on the simulator for a freestyle swimmer according to the nomogram of the dependence of the traction force on the weight of the athlete and the planned result (Fig. 50). The traction force according to the nomogram is determined as follows: on the horizontal line of the chosen distance there is a point corresponding to the planned result. A perpendicular is restored from it until it intersects with the line indicating the weight of the athlete. Then, from the point of intersection, the perpendicular is lowered to the y-axis, where the desired thrust force is determined. For example, according to the nomogram, it can be determined that a rabbit with a body weight of 45 kg needs to develop an average pulling force of about 3 kg to achieve a result at a distance of 100 m 1.20, and a swimmer with a body weight of 80 kg to obtain a result of 1.00-10 kg.

2. The time for performing a series of exercises on simulators by swimmers of the II category is gradually brought to approximately 1.5 minutes for a distance of 100 m, up to 4 minutes for a distance of 200 m and up to 7 minutes for a distance of 400 m.

3. The development of the strength of the muscles of the rowing limbs should be optimal. Not enough strong muscles do not provide the necessary effort, and excessive muscle mass reduces the swimmer's ability to perform multiple strokes. Therefore, you should first master the necessary number of movements to swim the distance with relatively little resistance, and then gradually increase the strength.

4. To bring the work on the simulator closer to the work of a swimmer, the correctness of the execution of stroke movements and the pace of movements are controlled at the station.

5. The pace of movements for working on the simulator is selected based on the readiness of the swimmer and the planned swimming speed. It should be borne in mind that the pace of a swimmer's movements depends not only on the speed of swimming, but also on the height of the athlete and the variant of the movement technique. So, at the same swimming speed, the pace of movement of swimmers using a two-stroke crawl is higher than when swimming with a crawl with a six-stroke coordination of movements. Therefore, copying the pace of movements of good swimmers without taking into account their swimming technique and growth is in most cases inappropriate.

It is convenient to determine and control the pace of movements by the time of performing five cycles of movements (Table 8).

For example, fixing with a stopwatch the execution time of five cycles in 7.5 s, the pace is determined from the table. It is equal to 40 cycles in 1 min.

In water, for the development of special strength, swimming with paddles worn on the hands and swimming with various braking devices (rubber circle or training board between the legs, a belt with a brake plate, a brake parachute, swimming with a fixed shock absorber, etc.) are used.

The absolute speed of the swimmer is maintained by repeated swims of segments up to 25 m at maximum speed with long intervals between their execution.

Development of swimmer's endurance. The endurance of a swimmer is his ability to withstand fatigue when swimming a distance. Endurance can be assessed by comparing swimming speeds over short and long distances. Of two swimmers who have the same results in swimming at 100 m, the one who has more endurance will be better results at a distance of 200 m.

In sports practice, it is customary to distinguish between general and special endurance.

General endurance refers to a swimmer's ability to perform low power work over medium to long distances. Under these conditions, muscle work is characterized primarily by aerobic capabilities and proceeds due to the dismemberment of chemical compounds with the participation of oxygen.

The main indicator of aerobic capacity - the value of maximum oxygen consumption (MOC) - slightly increases with the growth of sports results and reaches 5.2-5.6 liters per minute in qualified swimmers.

General endurance is developed by swimming medium to long distances with moderate power. A high level of development of general endurance is a necessary prerequisite for improving special endurance and achieving high sports results.

On land, the development and maintenance of the level of general endurance is carried out using cross-country running, rowing, skiing and exercises on simulators with light weights, with a duration of up to 10-15 minutes.

In water, general endurance is developed and maintained by swimming with a small power of distances of 400-1500 m and more.

Special endurance reflects the swimmer's ability to exert muscular effort. high power in training and competition. The work of a swimmer is performed here with the participation of the anaerobic capabilities of the body - with the dismemberment of chemical compounds with a lack of oxygen. Anaerobic performance is characterized by the amount of oxygen debt, which in swimmers reaches 14-15 liters.

When swimming at a maximum speed of 50 and 100 m, the work proceeds mainly due to anaerobic processes, and when swimming for longer distances, with a greater proportion of aerobic processes (Table 9).

Table 9

The approximate ratio of the components of aerobic and anaerobic

working capacity when swimming on various

Aerobic Anaerobic

Distance, m Operating time component, % component, %

100 54,0-1.00 37 63

200 1.50-2.10 65 35

400 4.00-4.30 75 25

1500 15.30-17.30 92 8

On land, special endurance is developed with the help of exercises on simulators with the magnitude of the traction force and the time to complete the work, corresponding to the weight of the athlete and the planned result (see Fig. 50).

In water, special endurance is developed in order to increase the speed of swimming at a chosen distance in competitions. At the same time, the length of distances, their number, intensity of swimming and rest between swims are selected taking into account the preparedness of the swimmer and the speed planned for the competition.

When training swimmers, it is taken into account that breathing is the basis for the development of both aerobic and anaerobic capacity, and anaerobic capacity is the basis for the development of the swimmer's speed. It follows from this that in order to increase the speed of swimming, it is necessary, first of all, to develop the level of respiratory capabilities, creating a reliable base for general endurance. In this regard, in the process of training, approximately up to the II sports category, the main attention should be paid to the development of general endurance, combining this with a relatively small amount of work on the development of swimming speed. This direction of training will provide a reliable foundation for overall endurance and will contribute to the achievement of high sports results.

The development of special speed qualities of a swimmer. The speed qualities of a swimmer are manifested in the form of the speed of performing the elements of technology, the speed of reaction and the speed of performing the swimmer's cycle of movements.

The speed of the swimmer's movements is manifested when the hands move through the air and while putting them into the water when swimming in front crawl, back crawl and dolphin, when pulling up the legs and moving the arms forward while swimming breaststroke. The speed of reaction is manifested when starting under the command. The speed of a swimmer's cycle of movements is estimated by the time of its execution and depends on the ability of the athlete to quickly alternate tension and relaxation of the muscles involved in the work. The faster the tension and relaxation of the muscles occurs, the more time the muscles get to rest and the more economical the swimming technique.

On land, the special speed qualities of a swimmer are developed by exercises with extremely fast execution of individual elements of imitation movements, characteristic of the front crawl, back crawl, dolphin, and breaststroke swimming techniques. The speed of reaction to the starting team is brought up with the help of exercises performed from stationary positions (under the command): quickly jump up from the position of the swimmer at the start, quickly throw the ball, crouch, jump to the side, etc.

In the water, the speed of the swimmer's cycle of movements is developed by exercising in swimming segments up to 25 m at the maximum pace, swimming with the rapid execution of individual elements of the technique: the movement of the hands through the air, the end of the stroke, merged with the movement of the hands forward, etc.

The speed of the start is usually controlled by the time elapsed from the start signal to the swimmer crossing the line of the first 10 m of the path. Turn control is carried out according to the time of overcoming the path from 7.5 m before the turn and until the swimmer crosses the line 7.5 m after the turn.

Development of special flexibility of the swimmer. Flexibility is characterized by a person's ability to perform various movements with maximum amplitude. It depends on the mobility in the joints, determined by the elasticity of the muscles, tendons and ligaments. Good mobility in the joints allows the athlete to master efficient technique and perform high-quality and economical movements in the water.

The flexibility of a swimmer, depending on the specialization in swimming methods, is somewhat specific. So, for swimming a front crawl and a crawl on the back, good mobility in the shoulder and ankle joints is especially necessary, and for breaststroke swimming, good mobility in the knee, hip and ankle joints.

On land, the main means of increasing the special flexibility of a swimmer are exercises with a maximum range of motion. This circular motions limbs with gradually increasing amplitude, springy movements with increasing

Approximate gymnastic exercises of a swimmer of amplitude from repetition to repetition and various swing movements with a gradual increase in amplitude.

Exercises for the development of special flexibility are included in the warm-up and in the swimmer's special gymnastics complex, compiled taking into account the chosen swimming method (see below).

In the water, the swimmer's flexibility is developed and maintained by swimming in various ways, with an emphasis on performing certain elements of movements with maximum amplitude.

The ratio of funds OFP and SFP. This ratio depends on the preparedness of the swimmers, the training period, the tasks solved during the training and is characterized as follows:

up to the II sports category, versatile physical training is carried out on land and in water;

with further growth sports achievements and seniority share of TFP is gradually increasing;

in high-class athletes, the proportion of TFP increases significantly (Table 10).

Table 10

Approximate ratio of GPP and SPP in the process of long-term training of swimmers, %

Means of physical training The level of sports fitness

Beginners Sh-II ranks II-I ranks MO MSMK

Exercises General Physical Exercises SFP 100 80-90

10-20 50-60 40-50 30-40 60-70 20-30 70-80

During the academic and sports year, the ratio of GPP and SPP gradually changes in the direction of a predominant increase in SPP exercises.

A complex of special gymnastics for a swimmer.

In the process of training a swimmer, special gymnastic complexes, They are performed during physical training classes, morning exercises and include well-developing exercises and exercises that imitate the elements of swimmers' movements (Fig. 51). The swimmer's special gymnastics complex usually consists of two parts: the first includes exercises for general development the body, the second - exercises that reflect the specifics of the swimming method chosen for improving. Below is an example of a combined complex, which includes exercises for swimmers who specialize in the methods: front crawl, back crawl, breaststroke.

I. General part

1. I. p. - the main stand. Rise on toes, hands through the sides up, bend over, inhale, return to and. p., exhale (5-8 times).

2. I. p. - feet shoulder width apart. Circles with straight arms forward and backward (10-15 times in each direction).

3. I. p. - the main rack. Jumps (1-2 min).

4. I. p. - feet shoulder width apart. Tilts forward, to the right leg and to the left (10 times). When straightening, bend, hands are relaxed.

5. I. p. - emphasis lying. Flexion and extension of the arms (two series of 8-10 times).

6. I. p. - lying on your back, hands on the back of the head. Sit down, lean forward (2 series of 8-10 times).

7. I. p. - crouching emphasis. Jump up, straighten your arms and connect above your head (5-6 times).

II. Special part

For swimmers, crawl:

1. I. p. - hands on the belt. Torso turns to the right and to the left (10-15 times).

2. I. p. - emphasis lying. Flexion and extension of the arms at a fast pace (2 series of 5-8 times).

3. I. p. - emphasis sitting, legs raised. Leg movements up and down (2 series of 8-10 times).

4. I. p. - lying on the stomach, hands on the back of the head. Bend over, return to and. n. (8-10 times).

5. I. p. -■ standing in an inclination forward, right hand in front, left on the knee. Imitation hand movements as when swimming crawl (10-15 times with each hand).

6. I. p. - about. With. Mahi with a straight leg back and forth. 10-15 times with each leg.

For backstroke swimmers:

1. I. p. - sitting on a bench with an emphasis on his hands behind. Bending your arms, sit on the floor; unbending your arms, return to and. n. (2 series of 10 times).

2. I. p. - standing, holding a stick or towel in front of the ends. "Twist" with hands back and forth (10-15 times).

3. I. p. ■-■ standing, hands behind the head. Tie a towel behind your head in a knot and untie it (3-5 times).

4. Previous exercise, but hands behind the back.

5. Exercise 3, but one arm is behind the back, the other is bent over the shoulder.

6. I. p. - standing, right hand above, left below. Circles with straight arms forward, backward and counter-moving - at the top, the palm turns to the side (8-10 times in each way).

7. I. p. - feet shoulder width apart, hands on the belt. Turning the shoulders to the right and left (10-15 times).

FOR breaststroke swimmers:

1. I. p. - lunge forward. Double springy squats (8-10 times on each leg).

2. I. p. - the main rack. Mahi with a straight leg forward-backward and right-left

(8-10 times with each leg).

3. I. p. - kneeling, shoulder-width apart, feet turned, hands on the belt. Sit on your heels, bend, return to and. n. (6-8 times).

4. I. p. - ■ legs shoulder-width apart, feet deployed. Sit down, bringing your knees together, quickly return to and. n. (2 series of 10-15 times).

5. I. p. - standing, hands on the belt. Alternately lifting the knee forward and sideways to failure (10-15 times with each leg).

6. I. p. - standing, hands on the belt, circles alternately with each leg (10-15 times with each leg).

Notes: 1. The exercise dosage shown is for swimmers who exercise regularly. For swimmers who do not have such training, the dosage should be reduced by about 20-30%. 2. When performing a series of exercises, after each of them, rest is necessary while standing or moving in combination with breathing exercises.

V.2.2. Technical training

Technical training ensures that the athlete masters correct technique swimming, starting and turning, which allows him to perform the movements of a swimmer efficiently and economically.

Currently for everyone sports ways swimming, the basics of the correct technique of movements were determined, which are taught to athletes, taking into account their individual characteristics.

For example, the general foundations of the correct crawl swimming technique are characterized by the following:

the swimmer's body is in a well-streamlined, almost straight position, in a state of stable dynamic equilibrium;

rotation of the shoulders relative to the longitudinal axis of the body is accompanied by an increase in the end of the stroke with the active inclusion of the muscles of the body;

the hand enters the water approximately against the shoulder of the same name;

the palm immediately captures the water, and the stroke begins at the position of the elbow above the hand. In the middle of the stroke, the hand passes approximately under the midline of the body;

the entire stroke is performed with increasing effort, which should ensure that a more constant intra-cycle speed is maintained in all phases of the stroke;

inhalation is done at the end of the stroke with the hand or when it moves over the water. When inhaling and exhaling, the head turns synchronously with the turns of the shoulders, which does not distract the swimmer from continuous strokes;

breathing is performed without unnecessary muscle tension (without straining);

legs bend slightly hip joints; the coordination of the movements of the arms, legs and breathing ensures the achievement of the highest speed of the swimmer and is subject to the leading factor - continuous strokes with the hands.

Comparing the movements of the rabbit with a similar standard, they determine the shortcomings in his movements and outline exercises to eliminate them.

For the correct technique of swimming in the crawl on the back, the following is characteristic:

the body of the swimmer is at the surface of the water in a horizontal, well-streamlined position, in a state of stable dynamic balance, the head is lowered with the back of the head into the water;

hands are put into the water at about the width of the shoulders. The stroke begins with bending the arm at the elbow joint, while the palm is at the surface of the water. The entire stroke is performed with continuous effort to avoid the swimmer slowing down in the middle of the stroke;

shoulders rotate relative to the longitudinal axis of the body, which simplifies the exit of the hand from the water after the end of the stroke;

the arm sweeps forward through the air almost straight;

coordination of movements of arms and legs six-strike;

inhalation is performed through the mouth during the stroke of one of the hands; exhale through the mouth and nose so that no water enters the nose.

For the correct swimming technique in the dolphin way, the following is characteristic:

the sweeping movement of the body is performed in such a way that the athlete's shoulders almost do not sink into the water;

hands are lowered into the water approximately shoulder-width apart, after which the hands diverge slightly to the sides, and then approach the midline of the body. In the first half of the stroke, the palms and forearms, with the elbows in a high position, actively capture water;

the entire stroke is performed in a single movement from start to finish without delaying the movement of the hands;

slight arching in the lower back in the second half of the stroke with the hands is accompanied by a weakening of the movements of the legs, which take the best position for the flow of water around. In this case, the thighs are almost parallel to the surface of the water;

towards the end of the stroke, the elbows approach the surface of the water. The stroke ends with a rounded movement of the palms to the sides and quickly turns into a movement of the hands forward through the air;

usually the arms are carried forward through the air straight, and with good mobility in the shoulder joints, slightly bent at the elbows;

at the end of the stroke with the hands, a quick breath is taken through the mouth, and for the rest of the cycle of movements, a slow exhalation continues;

the coordination of the movements of the arms and legs, as a rule, is two-strike. One kick down coincides with putting the hands into the water, the second kick with the stroke of the hands.

For the correct swimming technique in the breaststroke method in its classic version - with a pronounced sliding after the stroke with the legs - the following is typical:

a swimmer with outstretched arms and legs while sliding assumes a well-streamlined, almost horizontal position;

when vigorously stroked with hands, the shoulders rise out of the water. At the same time, they do not move sharply upwards, but up and forward, and also smoothly, when carried forward, they fall after a stroke with their feet;

at the beginning of the stroke, the capture of water by the brushes is pronounced;

pulling up the legs is performed, if possible, with relaxed muscles, without moving the pelvis up;

in the initial position before the push with the legs, the shins form an almost right angle with the direction of the swimmer's movement;

kick is performed immediately after pulling them up and begins with extension in the hip joints, followed by extension in knee joints and straightening the feet;

active work of the feet (their maximum dilution to the sides before the push) significantly increases the efficiency of the push with the legs;

there is usually one inhalation and one exhalation per cycle of movements;

there is no “countertempo” in the movements of the arms and legs: the arms move forward a little before the push with the legs.

Improving the technique of sports swimming methods is carried out in the following main areas:

1. Increase the traction of the strokes and the progress of the swimmer during the stroke.

2. Reduce water resistance to the swimmer's body.

3. Improve the coordination of the movements of the arms, legs and breathing.

4. Develop deep and rhythmic breathing.

Increasing pulling power of strokes and swimmer propulsion

forward is mainly achieved with the correct trajectories of limb movements and the development of the strength of the muscles involved in the strokes. Strengthening the thrust of strokes is successfully provided by exercises on special simulators aimed at cultivating strength endurance of muscles. In the process of training swimmers of III-II categories, swimming with a swimming board is widely used for this purpose using only the movements of the arms or only the legs.

A decrease in water resistance to the swimmer's body is achieved with an almost horizontal position of the swimmer's body and an improvement in the streamlining of the body during strokes with the hands (elimination of arching in the lower back and bending of the legs in the hip joints).

Improving the coordination of the movements of the arms, legs and breathing is achieved with the rhythmic relaxation of the muscles of the arms and legs during auxiliary movements before strokes (pulling up the legs when swimming with a breaststroke, moving the arms forward when swimming with a crawl, etc.) and also with such coordination of the movements of the arms, legs and breathing , when inhalation and exhalation do not distract the swimmer from performing full strokes.

Deep and rhythmic breathing, coordinated with the movements of the zouk, is mastered to automatism in the process of performing multiple swimming distances. The depth of breathing of a good swimmer and the speed of inhalation are characterized by an inhalation volume of up to 3 l and an inhalation power of up to 9 l/s.

II. Poorly streamlined swimmer body position

III. Insufficient leading role of strokes with hands

IV. Insufficient continuity in arm strokes

V. Holding the hand in the air after the stroke

VI. Excessive sliding with arm outstretched forward

VII. Excessive tension of the muscles of the hands, poor mobility in the shoulder joints, movement of a straight arm through the air and other shortcomings

I. Insufficient forward movement during arm strokes

II. Restricted hand movements that interfere with strokes due to putting the hand into the water close to the body axis

The influence of the individual characteristics of athletes on the swimming technique is manifested in the following:

swimmers with good buoyancy lie higher near the surface of the water. It is not advisable to copy such a body position for swimmers with less buoyancy, since for this they will have to expend additional efforts;

the greater the swimmer's distance between the center of body mass and the center of volume of the water displaced by him, the more force his legs tend to go down. In this regard, some swimmers have "heavy" legs, while others have "light" ones. Therefore, the first of them, in order to maintain themselves in a horizontal position, have to increase their movements with their legs down more, and the second - less. So, when swimming crawl, swimmers with “light” legs perform their downward movements with almost no accent, and swimmers with “heavy” legs - with a noticeable accent. In breaststroke and dolphin swimming, swimmers with "light" legs tend to straighten them to a more horizontal position after the end of the stroke than athletes with "heavy" legs do;

athletes with long arms and legs tend to swim at a slower pace than swimmers with short limbs;

breaststrokers with excellent arm strokes usually use coordination of movements, in which hands play a clearly predominant role, and for swimmers with an effective push with their legs, the dependence of movement coordination on arm strokes is less pronounced.

These patterns should be taken into account by coaches.

When improving the swimming technique, as well as when studying it, visualization methods, methods of using the word, the method of exercises and the method of sequential switching of attention are used.

The visual method is used to show the correct implementation of the elements of swimming technique (movements of arms, legs, breathing) and the method of swimming in general. Effective results are obtained by watching good performances of swimmers in competitions and showing photographs and film loops.

Using the methods of using the word, the coach informs the swimmer of his shortcomings in the movements and gives instructions on how to eliminate them. At the same time, it is important that the athlete understands his mistakes well. Instructions for correcting and improving movements should affect no more than one or two elements of technique. Attempts to correct many shortcomings at once are impractical, since the swimmer will not be able to follow several instructions at once.

The method of exercises provides for the implementation of exercises aimed at improving both individual elements of the technique and the swimming technique as a whole. For this, exercises on land are used, aimed at the correct execution of movements, exercises to increase mobility ■ in the joints, exercises to develop the strength of the muscles involved in the

Typical shortcomings in swimming technique and basic exercises to eliminate them

Flaws

Exercises

1. Exercises for the development of the muscles involved in strokes: exercises with shock absorbers, swimming with weights, swimming with the help of hand movements.

2. Swimming with an emphasis on moving forward during the stroke

1. Swimming with the board in hand with the help of leg movements, keeping the thigh almost parallel to the surface of the water.

2. Swimming crawl with a straight body

Swimming with continuous arm strokes

Swimming crawl with continuous traction throughout the stroke

Crawl swimming with the end of the stroke at the same pace with a quick start of carrying the arm forward through the air

Front crawl swimming with earlier strokes with high elbows

1. Exercises to relax the muscles of the hands when carrying.

2. Imitation of carrying hands on land in a forward tilt position.

3. Exercises for the development of mobility of the shoulder girdle

Crawl on the back

1. Exercises on land to develop the strength of the muscles of the hands.

2. Swimming on the back using one-handed strokes, performing crawl-leg movements with the other hand extended behind the head.

3. Swimming back crawl, getting good forward movement during arm strokes.

Swimming backstroke with hands in the water slightly wider than shoulder line to achieve freer and more powerful strokes

Flaws

III. Poorly streamlined swimmer's body position (high head, bent body position)

IV. The movement of the swimmer from the strokes is directed not only forward, but also to the right, to the left (“yaw”)

V. Abrupt start of stroke by hand, breaking the rhythm of movements

VI. Retention of the hand at the hip at the end of the stroke due to the deep position of the hand after the end of the stroke

VII. A swimmer sometimes skips a breath while holding his breath

I. Insufficient forward movement during arm strokes

II. Insufficient forward movement as a result of kicking

III. Excessive flexion of the torso when pulling up the legs and bending the body during the stroke with the legs

IV. Late leg kick causing a "stretched cycle of motion"

Continuation

Exercises

correct position

1. Working out on shrinkage of the body.

2. Back crawl swimming, keeping the body in a well streamlined, almost straight position

Back crawl swimming, achieving precise forward movement from arm strokes.

Swimming backstroke with a smoother start of the arm stroke

1. Swimming crawl on the back, ending the stroke with the palm of the hand at the very surface of the water at the pace of carrying the hands through the air.

2. Swimming backstroke with turning the shoulders in the direction of the movement of the palm at the end of the stroke to facilitate the release of the hand from the water

Swimming back crawl, performing one inhalation and one exhalation for each cycle of movements

1. Exercises on land to develop the strength of the muscles of the hands.

2. Swimming with only arm strokes while keeping the legs stationary

1. Exercises on land to develop leg muscle strength, various squats.

2. Swimming with a board in your hands, making foot movements as in breaststroke swimming, achieving a powerful push and a long slide,

3. Keeping yourself in the water for the longest time in the position with your arms raised up with the help of leg movements, as in breaststroke swimming

1. Swimming breaststroke, achieving a stable, straightened position of the torso

2. Breaststroke, ending the stroke with the legs so that they stretch out to provide a well-streamlined, almost straight body position.

Breaststroke swimming with quick pulling up of the legs and immediately following this stroke with the legs of the boat when swimming in this way, leading exercises to improve the start and turns, swimming with only the arms or only the legs, swimming in order to improve a separate element of coordination of movements (the beginning of the stroke, the end of the stroke , moment of inhalation, etc.), swimming with different speed, swimming in complicated conditions (with weights, against the background of fatigue), etc.

The method of sequential switching of attention consists in the fact that the athlete is offered to consistently focus on the correct execution of individual elements of the technique. For example, when swimming crawl several times for 50 m segments, it is suggested that in the first two or three segments, focus on relaxing the muscles of the hands when carrying them through the air, in the next two or three segments, pay attention to the start of the stroke with a high position of the elbow, then switch attention to the end of the stroke, etc. Such a switch of attention to the correct execution of individual elements of the technique gradually improves the swimmer's movements.

In the process of improving the swimming technique, the coach must analyze the movements of swimmers, comparing them with the basics of the correct swimming technique, identify shortcomings in the position of the body in the water, in the movements of the arms, legs and breathing, highlight the most significant shortcomings, select exercises and methods to eliminate them and give the swimmer necessary instructions.

In group training, it is advisable to improve the individual elements of the swimming technique at the same time for all swimmers in the group. It is recommended, for example, to pay attention in one animation correct position of the body and achieving good streamlining, in the next lesson - the efficiency of strokes, in the next - improving breathing, etc. Such a training session allows the coach to give more specific instructions to each student.

The above are the main, most common disadvantages

There are proper means of sports training - these are various physical exercises that directly or indirectly affect the improvement of the skills of athletes, and additional (technical) means - training devices, special equipment, diagnostic equipment, etc., the use of which stimulates the pace of sports improvement.

The main means of training in swimming are a variety of physical exercises. According to the degree of proximity to the main competitive actions, they are usually divided into 4 groups: general preparatory, auxiliary, special-preparatory and competitive exercises. Each group of exercises has a predominant direction of influence and is used to solve various problems at each stage of training.

General preparatory exercises are aimed at strengthening the health and comprehensive physical development of the athlete's body. For the harmonious development of all muscle groups of a swimmer, elements borrowed from other sports are included: cross-country running, skiing, rowing, sports and outdoor games, gymnastic general developmental exercises. For beginner swimmers, these exercises are also basic for training in the gym, however, with the growth of sportsmanship, training becomes more focused.

Auxiliary exercises involve motor actions that create a special foundation for further improvement in a particular sports activity.

Special preparatory exercises. Aimed at the development of those muscle groups that carry the main load when swimming. This group includes exercises that increase strength and endurance when working on special rowing machines, swimming with the help of leg or arm movements, with additional weights and braking devices. These exercises are essential for qualified athletes.

Competitive exercises. They include swimming certain distances in the main way in full coordination.

V.N. Platonov in his book "Theory and Methods of Sports Training" believes that for practical purposes, all methods are conventionally divided into three groups: verbal, visual and practical. At the same time, it should be taken into account that in the process of sports training, all groups of methods are used, in various combinations. Each method is not applied in standard forms, but is constantly being improved in accordance with the changing requirements and specific features of sports training.

Under the methods used in sports training, one should understand the methods of work of a coach and an athlete, with the help of which the mastery of knowledge, skills and abilities is achieved, the necessary qualities and abilities are developed.

The most important indicators that determine the structure of practical training methods are whether the exercises in the process of a single use of this method are continuous or given with rest intervals, performed in a uniform (standard) or variable (variable) mode.

In the process of training swimmers Bulgakova N.Zh. distinguishes the following methods: uniform, variable, interval, repeated and competitive (control). They differ from each other in the length of the distances, the intensity of swimming, the number of distances covered and the nature of the rest. When the above parameters of the load are changed, the training may acquire a predominant focus on the development of speed, general endurance or special endurance. So, for example, swimming 6x200 m with an intensity of 85-90% of the maximum speed with a rest of 1.5-2 minutes is aimed at developing the special endurance necessary for swimming at medium distances.

The uniform method of training provides for swimming at distances from 400 to 1500 meters or more with a relatively uniform speed of passage of their parts. Such swimming contributes to the harmonious work of all body systems and teaches the swimmer to work more economically in the water. It also teaches you to rhythmically alternate tension and relaxation of working muscles. The swimmer's pulse usually reaches 20-25 beats per 10 s.

The variable method of training consists in alternating loads of different intensity. Having swum a segment (for example, 50 m) at an increased speed, the athlete continues to swim at a much lower speed. After swimming calmly for a certain number of meters, he begins to swim again vigorously, then swim calmly, etc. The ratio of the length of the segments swim at high speed and calmly depends on the preparedness of the swimmer. With an average speed on segments swam with increased intensity, this method contributes to the development of general endurance, and with faster swimming - an increase in special endurance.

The interval training method is characterized by swimming a series of segments of a given length with a certain intensity and a rest interval between them. Rest is selected so as to ensure not a complete, but a partial recovery of the pulse. At the same time, a stimulus for improving the cardiovascular system is also created during rest, when the volume of blood pushed out by the heart in one contraction reaches its highest level.

In the interval training of swimmers, two directions are distinguished - the development of general endurance and the development of special endurance.

Interval training aimed at developing general endurance is characterized by the following: the length of the swim segments and distances - 50, 100 or 200 m; intensity of "portions of work" - pulse rate 26-30 beats per 10 s; rest duration - from 5 to 45 s; repetition of swimming distances for swimmers of the II sports category - 4-10 times, for highly qualified swimmers - more.

Interval training aimed at developing special endurance is characterized by increased swimming intensity, which gives it an anaerobic character. This is usually achieved by increasing the speed while maintaining the length of the rest breaks. The number of swim distances is selected taking into account their length, the preparedness of athletes and the intensity of swimming.

The repeated training method consists in repeating swimming distances of 25, 50, 100, 200, 400 or 800 m with high intensity (90-100%). Rest breaks should provide good recovery and are sometimes up to 10 minutes or more. The number of repetitions is selected taking into account the length of the distance and the preparedness of the athlete. This method allows an athlete to perform a large amount of work at maximum and near-limit speed during one training session. To prepare swimmers of III-II categories for competitions in swimming at 100 m, training usually includes repeated swimming 6X25 m or 3X50 m with an intensity accessible to the swimmer and sufficiently long rest intervals.

Competitive, or control, method of training is the passage of the main distances at full strength in competitions or in conditions close to them (in a group under the starting team, with a partner). This method is usually used before the competition to check the fitness of the athlete and to improve the passage of the distance (start, turn, uniformity of passage, technique).

In the process of training swimmers, all of the above training methods are used both separately and in various combinations.

In the textbook for universities "Swimming" edited by Bulgakova N.Zh. the following classification of the main training methods used in sports swimming is given (Figure 1.2)

Figure 1.2 - Basic training methods.

In continuous (remote) methods, the length of the distance is usually from 400 to 3000 m. The swimming speed in the uniform continuous method is constant and much lower than the competitive one.

There are several options in the variable continuous method:

1) a constant increase in speed. For example, 1200m as 3x400m; each subsequent segment is faster than the previous one: the first 400 m are swum in 7 minutes, the second - in 6 minutes 30 seconds, the last - in 6 minutes;

2) rhythmic change in speed. The distance is divided into separate segments, the swimming speed on which is different. For example, 900 m as 9x100 m. In these segments, the intensity changes as follows: 100 m - in 1/2 of the force, 100 m - in 3/4 of the force, 100 m - 90% of the maximum; 100m as 10x10m (first 75m free, last 25m fast);

3) "fartlek" (play of speeds). Arbitrary combination of accelerations and low-intensity swimming.

4) "locomotive" ("pyramid"). Alternating free and fast swimming; the length of the segments gradually increases or decreases.

For example, a distance of 900 m is sailed like this: 50 m fast + 50 m free, 100 m fast - 100 m free; further similarly 150 + 150, 100 + 100.50 + 50;

5) alternating swimming of segments of the distance with the help of movements of the legs, arms and in full coordination.

In the control method, the distance is equal to or less than the competitive one, the speed is maximum.

The uniform interval method is characterized by constant values ​​of the segment length, rest intervals and swimming speed. An example of the so-called "straight series" are 10 - 20x50 m, 8 - 15x100 m.

The variable interval method has a large number of options:

1) a constant increase in speed. Each subsequent segment swims faster than the previous one;

2) rhythmic change in speed. A series of 12x50 m is performed as 3x4x50 m with an increase in speed from the 1st segment to the 4th, from the 5th to the 8th, etc.;

3) serial (interval-repeated). A series of 12x50 m is carried out as 3 series of 6x50 m; rest intervals between segments - 20 s, between series - 5 min;

4) increasing rest intervals. A series of 18x50 m is divided into 3 - 6 segments in each: 6x50 m in 50 s mode + 6x50 m in 1 min mode + 6x50 m in 1 min 20 s mode. The increase in rest intervals should be accompanied by a significant increase in speed;

5) decreasing rest intervals. A series of 20x50 m is performed as 10x50 m in mode I min 30 s + 5x50 m in mode 1 min 10 s + 5x50 m in mode 45 s. This option is more difficult than the previous one; it also needs to improve results - for example, from 40 to 35 s;

6) "simulator" (fractional swimming). The competitive distance is divided into 3-4 segments with short (10-20 s) rest intervals: a) 800 m = 400 + 200 + 100 + 100 m; rest intervals - 15 +10 + 5 s; b) 400 m = 200 + 100 + 100 m; rest intervals - 10 + 5 s; c) 200 m = 100 + 50 + 25 + 25 m; rest intervals - 10 + 5 + 5 s; d) 100 m = 50 + 25 + 25 m; rest intervals - 5 s. It is used to work out the optimal schedule for passing the competitive distance. The first leg is usually half the distance; each subsequent one is either equal to the previous one or less than it;

7) "slide" (changing length of the segment). In such exercises, the length of the segment, speed, and sometimes rest intervals vary. Typical examples of "hills": a) 200 + 150 + 100 + 75 + 50 m; b) 4x400 m, rest intervals - 20 s + 4x200 m, rest intervals -10 s + 4x100 m, rest intervals - 10 s; c) 100 + 200 + 300 + 400 + 300 + 200 + 100 m, rest intervals - from 30 to 60 s, depending on the length of the segment; the speed in the second half of the series is higher; d) 2x400 m in 5 min 20 s mode + 4x200 m in 2 min 40 s mode + 8x100 m in 1 min 20 s mode + 16x50 m in 40 s mode.

Swimming only in water cannot prepare an athlete to achieve high results. In order to achieve outstanding results these days, it is necessary to devote a lot of time to strength training on land. The training uses exercises with weights and resistances, which are aimed at achieving a high level of special strength training and maintaining it.

The task of general strength training is: strengthening the muscular-ligamentous apparatus; education of the ability to show optimal efforts in a wide range of movements in unity with dexterity, speed, flexibility; harmonious development of the entire muscles of the athlete.

Of the methods of physical training, the repeated method is used with optimal efforts with an average number of repetitions. Platonov V.N., in his book "Special training of swimmers of the highest ranks", recommends performing exercises from various starting positions, at a different pace, alternating with exercises for relaxation, breathing. Exercises should not be accompanied by tension, enslavement of muscles. They should be stopped before the onset of markedly pronounced fatigue.

In training sessions on land, we use:

* general developmental exercises in emphasis and hangs;

* general developmental exercises with a partner;

* single general developmental exercises with weights.

Training sessions on land are widely used in all periods of year-round training. So in the basic and transitional period, for the development of general physical qualities, exercises from other sports are used: running, skiing, rowing, athletics, cycling, water polo and various types of sports and outdoor games. Throughout the training period, much attention is paid to strength training on land. In the special preparatory and competitive period, strength exercises on land have already a special character and are as close as possible to motor actions in water. As mentioned earlier, flexibility and mobility of the joints are of great importance in swimming, therefore, throughout the whole period, before training on land or in water, athletes perform exercises to develop flexibility.

The introduction of various training devices, which make it possible to differentiate the mode of muscle work much more finely than the use of traditional weights, has led to a more fractional division of muscle work modes when performing strength exercises compared to the traditional one. In particular, it is now customary to single out strength-oriented exercises performed in the following modes: 1) isometric (static); 2) isotonic (dynamic) with a constant amount of weight and a combination of overcoming and yielding work; 3) isotonic with a yielding mode of muscle work; 4) isokinetic; 5) variable resistances.

This division is not strict enough, since all modes, except for isometric, have various options for the work of a dynamic nature. However, clear differences in methodology, training equipment and effectiveness contributed to the spread of such a division and streamlined the process of strength training of qualified swimmers, and also gave rise to the selection of independent methods.

Isometric method. When using the isometric mode of muscle work, an increase in strength is observed only in relation to that part of the movement trajectory that corresponds to the exercises used. It should also be taken into account that the strength acquired as a result of training in this mode does not apply to work of a dynamic nature and requires a period of special strength training aimed at ensuring the realization of strength qualities when performing movements of a special nature. When training in the isometric mode, the increase in strength qualities is accompanied by a decrease in the speed capabilities of athletes, which is reliably manifested after a few weeks of strength training. This requires a combination of strength work with speed exercises.

The isotonic method can be subdivided into two independent ones: concentric, based on the performance of motor actions with an emphasis on the overcoming nature of the work, and eccentric, which involves the performance of motor actions of a yielding nature with load resistance. When performing exercises in dynamic mode with traditional weights (for example, with a barbell), the resistance is constant throughout the entire movement. At the same time, the power capabilities of swimmers in different phases change significantly due to the change in the magnitude of the force application levers, and the maximum resistance of the muscles is experienced only at the extreme points of the movement amplitude.

isokinetic method. The method is based on the mode of motor actions, in which, at a constant speed of movement, the muscles overcome resistance, working with maximum tension, despite a change in the ratio of levers or torques in different articular angles.

Training using this method involves working with the use of special training devices that allow the swimmer to perform movements in a wide range of speeds, to show maximum or close to them efforts in almost any phase of movement. This allows the muscles to work with optimal load throughout the entire range of motion, which cannot be achieved using any of the conventional weights. Many experts believe that isokinetic exercises should be the main means of strength training, especially when developing maximum and explosive strength.

Variable resistance method. The selection of this method is directly related to the use of various simulators, the design features of which allow you to change the amount of weights in different parts of the movement, taking into account the real capabilities of the muscles involved in the work. In the practice of training swimmers, the Mertens-Hüttel spring-lever simulator has become very widespread for performing various exercises that imitate rowing movements of the hands when swimming in all ways (Figure 1.3). The design features of the simulator, in particular, the change in the number of springs, allow you to "adapt" the resistance to the real capabilities of the muscles in various parts of the rowing movements.

Figure 1.3 - Strength exercises performed on the Mertens-Huttel simulator: 1 - frame; 2 - springs; 3 - rod-lever; 4 - shock absorber.

Thus, we can conclude that the means and methods of training in the preparation of swimmers specializing in the distance of 200 meters freestyle are generally accepted means and methods of sports training, but having their own specifics.