The freestyle swimming book, addressed to swimmers and triathletes, contains more than three hundred illustrations, numerous and detailed descriptions exercises and training programs for swimmers and triathletes in open water. The authors of the book are the founders of a very famous swimming school in Australia Swim Smooth. When translated into Russian, the book was carefully edited by professional swimmers.
This book is for anyone who is looking for a way to improve their freestyle swimming skills. Perhaps you are new to the pool and just trying to get comfortable in the water. Perhaps you are a triathlete or open water swimmer and are looking for a way to improve your speed, efficiency, or want to achieve higher results. Or maybe you belong to a group of swimmers "masters" or elite swimmers and are looking for new information that will help you prepare for the next competition. Whatever your level sports training- our recommendations are addressed to all of you. We have experience working with hundreds of different swimmers both at our training base in the Australian city of Perth and at numerous offsite master classes. We have developed the skills and technique of many swimmers and, as you will see later in this book, we are well aware of how to improve the individual performance of any athlete.
Coaches from different countries of the world are actively using in their practice the methods and exercises developed by Australian colleagues. An example is an exercise in correct breathing"inhale-exhale-exhale-inhale" is a wonderful illustration of how a simple but highly effective exercise gives immediate results in working with athletes of various fitness levels. The well-structured, step-by-step approach that Swim Smooth promotes has helped many athletes effectively improve their swimming technique.
Over the past twelve years, Swim Smooth has been a leader in video technology, with thousands of analytic sessions based on it. Most of the photographic material presented in this book is an analytical material obtained through video filming and used in practical exercises to correct swimming technique.
Foreword
INTRODUCTION Eleven year old girl
GETTING STARTED
CHAPTER 1 How to use this book
CHAPTER 2 Introduction to swimming technique
CHAPTER 3. Equipment for swimming
CHAPTER 4. Three Keys to the World of Swimming
PART I. SWIMMING TECHNIQUE
CHAPTER 5
CHAPTER 6. Errors - Causes and Effects
CHAPTER 7. Breathing
- Breathing technique in freestyle swimming
- Exhalation training in swimming
- Practicing bilateral breathing
- The ability to sink
CHAPTER 8. Position of the body
CHAPTER 9
CHAPTER 10. Posture and coordination of movements
CHAPTER 11
CHAPTER 12
CHAPTER 13
CHAPTER 14
CHAPTER 15
CHAPTER 16
CHAPTER 17. Classification of swimmers by swimming technique
CHAPTER 18
CHAPTER 19
CHAPTER 20
CHAPTER 21
CHAPTER 22
CHAPTER 23
PART II. SPECIAL PHYSICAL TRAINING FOR SWIMMERS
CHAPTER 24
CHAPTER 25 various types physical training
CHAPTER 26
CHAPTER 27
CHAPTER 28
CHAPTER 29
CHAPTER 30. Prevention and treatment of shoulder injuries
CHAPTER 31
CHAPTER 32
PART III. OPEN WATER SWIMMING SKILLS
CHAPTER 33
CHAPTER 34
CHAPTER 35
CHAPTER 36
CHAPTER 37
CHAPTER 38
CHAPTER 39
SWIMMERS TRAINING METHODS
In the process of training swimmers, the following main methods are used: 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, swimming a series of segments of 8x25 m at full strength with rest until almost complete recovery is aimed at raising speed, uniformly swimming a distance of 1500 - 3000 m at low speed - to educate general endurance, and swimming 6x200 m with an intensity of 85-90% of the maximum speed with a rest of 1.5-2 minutes - for the development of special endurance necessary for swimming at medium distances (200-400 m) and 800 m.
V.3.I. Uniform training method
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 promotes harmonious attunement in the 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 length of the swim distances depends on the readiness of the swimmer. For example, athletes of III - II categories swim up to 800-1500 m, and swimmers higher ranks- more.
V.3.2. Variable training method
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 more fast swimming- increased special endurance.
VJ.3. Interval training method
The interval training method consists in swimming a series of trips 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 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.
V.3.4. Repetitive training method
The repeated method of training 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.
V.3.5. Competitive (control) method of training
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. When conducting training in order to prepare for the delivery of the norms of the TRP complex, the most widely used was the simplest - the repeated method of training.
V.4. SPORT TRAINING MANAGEMENT FOR SWIMMERS
Sports training management includes planning, monitoring the training and making the necessary adjustments to it.
V.4.I. Workout planning
In practice sports swimming a distinction is made between multi-year training planning, four-year planning, annual cycle planning, and current planning.
Planning a long-term training is based on the patterns of age-related dynamics of swimmers' sports results and the dynamics of their training loads. The basis for planning a long-term training is a single program for children and youth sports, specialized youth sports schools Olympic reserve(SDYUSHOR) and higher schools sportsmanship(SHVSM).
In a programme educational material presented in the following groups: initial training, training and sports improvement. This gives a single direction to the training process. Total duration training process- from a beginner to a master of sports - is approximately 5-6 years.
The dynamics of annual training loads (km) in the process of long-term training is characterized by a gradual increase in the total volume and volume of intensive swimming.
Four-year planning is carried out on the basis of the calendar of sporting events. Based on it, periodization, load dynamics and state dynamics are determined. sportswear. The plan is divided into sections: 1. A common goal for an athlete or team. 2. Cyclic training. 3. Calendar of main competitions and periodization. 4. Tasks and orientation of trainings by years. 5. Pedagogical control and control standards. 6. Dynamics of the main indicators of the training process (the number of days of training and rest, the number of hours of training, the ratio of volume and intensity of loads). 7. Medical control.
Sports results are planned based on the patterns of their growth dynamics in good swimmers. Able to swim students usually show the result of the III category a year after the start of the training, after 2 years - the result of the II category and the second category, further planning of the results is carried out based on the specific conditions of training and the condition of the athlete.
The planning of the annual cycle is carried out on the basis of a multi-year plan, taking into account the experience of the previous year. The plan fixes:
1. a brief description of athlete or group.
2. Purpose and main tasks.
3. Control standards.
4. Calendar of sports events and periodization.
5. Distribution of training loads by volume and intensity.
6. Pedagogical and medical supervision.
The distribution of training loads is usually carried out in the form of a schedule. Months and weeks are plotted horizontally, and total volumes and volumes of intensive swimming are plotted vertically. The load schedule is supplemented by a brief explanatory note.
Current planning (monthly, weekly, individual training) details the annual training plan. The main content of trainings, their focus (for example, on the development of general endurance, special endurance or speed), the total volume of training and the intensity of the load (“small”, “medium” or as a percentage of maximum speed), planned results are recorded.
Monthly and weekly cycles are wavy in nature of training loads and acquire a different direction depending on the tasks being solved. In this regard, there are retracting, developing, control, stabilizing and precompetitive cycles.
The construction of weekly microcycles of training is carried out taking into account their orientation and the degree of training of swimmers. The duration of the microcycle is usually 7 days, which is well combined with the rhythm of life habitual for a person.
The microcycle consists of individual workouts, the total effect of which provides the intended focus and increase in sports performance. Moreover, each training is also characterized by a predominant focus. For example, training can be aimed at increasing: speed, general endurance, special endurance for chosen distance, tactical skill, strength and endurance of the muscles involved in the work when performing strokes.
The training session in the water consists of three parts:
preparatory, in which integrated swimming, swimming at a calm pace, exercises to improve swimming technique, performed for the purpose of warming up;
the main part of the training, which uses exercises with an orientation characteristic of the training as a whole;
the final part of the workout, in which swimming is carried out at a calm pace in order to create favorable conditions for recovery.
A swimming training program is essential for those athletes who want to improve their performance and learn to swim better and faster. In addition, a specific program drawn up will be needed for a beginner.
The program must be approached wisely
Experienced athletes share their experience with beginners. They argue that it is not enough just to engage in the swimming section. It is also important to develop your own set of exercises. It is worth noting that the swimming training program for beginners is necessary in order to increase the speed of movement in the water and endurance. Simple swimming will not bring similar results.
Usually swimming consists of the following items:
- Light workout. You need to spend at least 10-15% of the total training time on it.
- Practicing pushes and techniques. The allocated time is 10-20% of the total time.
- The main part takes from 40 to 70 percent of the total training time.
- Recovery (5-10% of the workout). At this stage, the athlete must swim several 100 meters freestyle and calm style.
The opinion of professionals is important
In order to improve, beginners are strongly encouraged to enroll in swimming classes. Moreover, it is not enough just to go to group training and attend classes on a schedule. It is important to start taking part in competitions.
It is worth remembering that the competition does not have to be of a high level. Also, there is absolutely no need to be upset if the athlete has not reached any records. Participation is important.
It is at competitions that a coach-teacher will be able to understand how effective the current swimming training program for an athlete is. If necessary, adjustments are made to it.
Advanced training and self-development
There are many ways to improve the skills and self-development of an athlete. For example, a swimming training program ( average level) must necessarily include attendance at various seminars. Only through seminars will an athlete be able to master new techniques and achieve better results.
Some athletes can develop themselves by studying various books, magazines and films. As a rule, in the literature, techniques are understood clearly and in detail. Many legendary athletes have developed and perfected their techniques through printed guidelines.
Also, in addition to visiting the athlete, it is important to regularly go to gym. It has been proven that simulators help not only develop more physically, but also allow you to train the heart muscle, which is very important for a professional athlete. In addition, jumping, squats and some other exercises help develop certain muscle groups.
In sports, attitude is key.
To swim faster and better, you always need to set a goal. Without a goal, a person loses faith in himself and interest in what is happening. For example, if an athlete is important beautiful figure, then the swimming training program for relief comes to his aid. If health is important to him, then he chooses sparing activities.
Do not forget to set yourself more and more new tasks. For example, today an athlete sets himself the goal of swimming faster than his friend, and so on.
Many experienced swimmers recommend never losing faith in yourself and never giving up. Swimming quickly can only be learned by an athlete who has nerves of steel and boundless willpower. You should never pay attention to others, but go towards your goal. By the way, close relatives can help with this.
How to swim fast in competition
Speed swimming training program will help professional athletes win prizes in various competitions. It's very easy to improve your skills. It is enough to follow a few simple rules during the competition.
- You need to unfold correctly. It is worth doing the right turns even on simple swims. Not touching the railing can become a habit and during the competition, the judges may penalize the athlete for this.
- Seeing the wall, do not regard it as a second place to relax. When approaching it, the athlete is recommended, on the contrary, to increase the pace and touch the wall as soon as possible.
- From the wall you need to push off with effort. This method allows professional athletes to maintain or even increase the speed of movement.
- Most fast way movement under water - a dolphin. During the next push, the athlete begins to move in waves. So he can keep top speed during the entire swim.
Of course, such a plan of action can only be resorted to if the swim is allowed to be carried out in a free style.
As mentioned above, professional athletes strongly recommend that beginners plan their workouts. We must not forget how important a swimming training program is and how it helps in future success.
There are a few good advice that can be given to every novice athlete.
The first piece of advice is don't give up. It is very important. For the first time after training, a person will feel like a squeezed lemon. Just at this stage, a huge number of athletes give up their dreams. They abandon training, vainly thinking that nothing good will come of them. It is believed that the first results will be noticeable only six months after the start of classes. It all depends on the potential of the athlete. It is likely that more time will be needed to achieve results.
The second tip is to remember proper clothes for swimming. It is important to wear, for example, a cap. It will protect not only the hair, but also reduce the friction of water, which also interferes with the speed of movement. Many professional athletes always swim only in special suits. They also give a few winning seconds at the finish line.
Training is a complex pedagogical process of a comprehensive physical education athlete. Its main tasks are: strengthening the health of those involved, the harmonious development physical qualities, mastery sports equipment and tactics, education of moral and volitional qualities, acquisition of those practical skills and theoretical knowledge that are necessary to achieve high sports results. Therefore, in the training of a swimmer, as in the training of an athlete of any other specialty, the following types of training are conditionally distinguished: physical, technical, tactical, moral-volitional and theoretical.
Physical training is aimed at the development and improvement of the swimmer's motor abilities, which are manifested in a variety of skills and abilities. The means of physical training include: physical exercise, some types of physical labor in compliance with hygienic rules and norms (mode daily activities rest, sleep, nutrition, etc.). Physical training is usually divided into general and special.
General physical training in the USSR is considered as the most effective remedy swimmer's recovery; harmonic development of strength, speed, flexibility, dexterity and endurance; expanding the functional capabilities of the body, increasing the emotionality of classes; active rest.
It is known that long classes in winter swimming pools(with an unfavorable microclimate and water purified by chlorine) can adversely affect the health of the athlete. Rescues general physical training, if throughout the year it is carried out on fresh air: in the forest, in the park, on sports ground or stadium.
It is impossible to achieve the all-round athletic development of a swimmer if the exercises are performed only in the water. Systematic and directed improvement on land contributes to the effective development of all physical qualities of a swimmer, and especially such as strength, flexibility and speed.
The growth of achievements in sports depends on many factors, the main of which is the constant increase in the volume of training loads. If an athlete performs part of the exercises in water, and the other on land, then the total volume of the load applied by him will naturally increase. Therefore, general physical training contributes to a significant increase in the volume of training loads.
Performing exercises only in the water over time turns the swimmer's training into a monotonous, boring activity. The situation is different if the range of means of physical training of an athlete is expanded by performing exercises on land, borrowed from other sports - gymnastics, sports games and tourism.
At some stages of training, it is useful for a swimmer to take a break from activities in the water, take a break from them, but at the same time maintain the achieved level of preparedness. In such cases, exercises on land are used in the form of outdoor activities.
As experience shows, in the training of outstanding masters water path a wide variety of exercises on land are used: walking, running, gymnastics, elements of weightlifting, games, rowing, skiing etc. It is only important that the exercises on land and the nature of their performance correspond as closely as possible to the tasks of each of the stages of the athlete's training.
The general physical training of a swimmer includes exercises performed in the water. For example; study and improvement of all methods of swimming; studying and testing options for all swimming methods; training exercises in complex swimming; outdoor games on the water; water polo and elements of figure swimming.
This section of the training is called the general swimming training of the athlete. General swimming training, as well as various exercises on land, contributes to the improvement of the swimmer's comprehensive preparedness: it expands the range of motor skills specific to him, increases the functionality of the athlete's body, and contributes to the development of all physical qualities, but already in relation to the conditions of the aquatic environment.
Special physical training in swimming provides for the improvement of the most specific physical abilities of a person for this sport. It is aimed at the comprehensive readiness of the swimmer to achieve the highest results in sports competitions.
The means of special physical training include exercises on land, which develop the specific strength, flexibility, speed and endurance necessary for an athlete swimming in a crawl, breaststroke, backstroke or dolphin, as well as special (providing high achievements at the main distance) training exercises in the water.
Technical training. In recent years, the technique of sports swimming has undergone the same significant changes as the training methodology. Outwardly retaining its former features, the swimming technique began to differ significantly even from the one used earlier by the strongest athletes in the world. High level of comprehensive preparedness modern swimmer allowed to change the technique of movements in all ways: it became tempo, power.
The technical training of a swimmer consists of two main parts: mastering the technique of various exercises performed on land and in water, and its improvement, as well as the formation of the athlete's style, that is, his individual manner of swimming in any of the ways (especially the main ones).
The high technique of performing any exercise is distinguished not only by the effective, but also by the economical movements of the swimmer. It is acquired on the basis of knowledge of the laws of human motor activity.
Swimming technique exercises performed by an athlete on land and in water expand his motor abilities, are the foundation for the formation of his style when swimming in the main way.
The style of a swimmer, his manner of performing this or that exercise in the water is the most rational (optimal) version of the technique, taking into account the individual characteristics of the athlete: the constitution, the level of development of physical qualities, the type of nervous activity, etc.
tactical training. Sports tactics - the art of wrestling with the enemy, the ability of a swimmer to use his physical, technical and moral-volitional preparedness to achieve victory in competition conditions. Sports tactics do not tolerate frozen forms. Therefore, it is important to subordinate the training of a swimmer, aimed at its improvement, to the solution of the main task - the development of tactical thinking. Tactical thinking is manifested in the swimmer's ability to instantly assess conditions wrestling and find the most the right way to victory.
Moral-volitional training- an important and complex process of the moral education of an athlete. misses in educational work coaches can lead to a disdainful attitude of an athlete to work, to socialist property, opposition of personal interests to the interests of the team, violation of the sports regime, etc.
The manifestation of volitional qualities, for example, such as purposefulness, independence and initiative, perseverance, determination and courage, endurance and self-control, does not come by itself. Such qualities are brought up if playing sports becomes a real school of courage.
Theoretical training. theoretical training, component training process plays an exceptional role. With its help, the principle of consciousness is implemented in practice: the circle of knowledge of the athlete on the main issues is expanding. physical education and sports, hygiene, medical control and self-control, physiology and a number of other disciplines. Theoretical training allows the swimmer to take an active part in planning and analysis training exercises, gives him the ability to correctly evaluate his every step, every task of the coach.
An effective tool for promoting health and physical development man - swimming. 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. Exercise on strength training for land swimmers with 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 maintain a proper diet and healthy lifestyle life. 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 warmth.
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 cardiovascular system for execution 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 shoulder joints, in a circular motion arms forward and backward;
- 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;
- To warm knee joints by using circular rotations 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 has been completed, the swimming training program for the average level of training is used for further development.
| 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
Swimming training program high level 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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