Training for the best fifty dollars in freestyle
The 50-meter sprint initially utilizes two of the three energy systems available to the human body. Stored and anaerobic energy are the two main ways to deliver substances (adenosine triphosphate) necessary for explosive power to the muscles. However, at the very end of the 50-meter race, when the outcome of the swim is almost certain, aerobic energy begins to take effect. Therefore, this system is also important in the sprint race.
All three energy transmission systems have the ability to adapt to their surrounding circumstances when they are exposed to stress for a period of time under those circumstances. This means that to improve anaerobic systems, the athlete must train under stressful circumstances. It's the same with the aerobic system.
The delivery of accumulated energy (ATP and creatine phosphate) with maximum implementation lasts approximately 8-10 seconds. It is difficult to say exactly how much more of this resource can be generated by training the body in stressful situations (alactic training) or using creatine (which is very controversial), but the amount of this energy can definitely increase. Alactic swimming training consists of repeating the maximum effort for 8-10 seconds so that the body does not need to start producing ATP, which must be followed by proper recovery time to build up a new supply of stored energy. Recovery time is approximately 30 seconds.
The development of another anaerobic energy system, the production of ATP (anaerobic glycolysis), which begins to operate after 10 seconds of maximum exercise to about a minute, occurs through so-called lactate training. Such training involves repetitions of a maximum load for longer than 10 seconds (about a minute) at intervals sufficient to ensure that the aerobic system does not have time to start. This rest interval is usually 1-3 minutes, depending on the duration of the maximum effort. This part of the anaerobic system is not improved by increasing the rate of ATP production, which is equal in trained and untrained muscles, but it is improved by improving the ability to store lactic acid. The release of hydrogen ions as a product of anaerobic glycolysis lowers the body's pH level. Lactate training improves the ability of muscle cells to remove hydrogen ions. Human body has very little tolerance to pH changes (oxidation) and if the body becomes too "oxidized" muscle contractions weaken greatly. Athletes know this feeling all too well...
The quickest and easiest way to raise your pH level and return it to neutral is to increase your breathing rate, exhaling more carbon dioxide. This is why swimmers do not need to breathe a lot at the beginning of the race, but as they get closer to the end, the pH drops faster and oxygen starvation (or carbon dioxide oversaturation) occurs.
Since the aerobic energy system (aerobic respiration) comes into play towards the very end of the 50-meter race, swimmers must develop this system as well. Too much large number training aimed at developing this system can have a detrimental effect on a sprinter's technique and can change muscle structure towards more slow-twitch fibers, which are necessary for endurance. Typically, sprinters devote the very beginning of the season to developing aerobic systems, and in the middle and towards the end they engage primarily in anaerobic exercise.
All three human energy systems can develop depending on the characteristics of training, but the fact remains that muscle mass and composition largely depend on the luck (or bad luck) of the sprinter. The predominance of fast fibers means the ability to generate significantly more force than slow fibers. Types of fast muscle fibers do not recover as quickly as slow sprinters, so sprinters cannot maintain high speed for a long time. All swimmers have a certain amount of both fibers, which determines their abilities. Over time and during training, some fibers can be transformed into others.
Swimming is unique in that it presents a paradoxical relationship between muscle mass and speed. Because of the incredibly sensitive relationship between a swimmer's body structure and drag, bigger doesn't always mean faster. In fact, at distances greater than 50 meters, more, even if it means stronger, very often means slower. Strength training in swimming is one of the most controversial topics, because it is full of paradoxes and oddities.
Finally, because of the significant contribution of leg work to a swimmer's speed, there are a number of exceptional sprinters (from the word exception) whose muscles are not necessarily composed of fast fibers, but they swim very quickly. Yes, the speed of footwork with a proven technique can be very determined good result in a sprint.
In conclusion, if your goal is to become a better sprinter, then no matter what anatomical and physiological qualities you are gifted with, master high-octane sprinting technique first. Then, train your anaerobic system, not forgetting about the aerobic system (in moderation). You will need all three. Next, build strength out of the water, but don't overdo it. Lastly, work on your technique. fast feet, they will most noticeably improve your results.
The article was prepared and translated by the site using materials from the resource: SwimSwam.com
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An adult can learn to swim without the use of assistive devices through strict discipline and the study of basic theory. It is recommended that you begin to independently master the practical side of swimming only after familiarizing yourself with safety precautions and rules of behavior in the pool.
You can master swimming at absolutely any age. The only obstacles for an adult to achieve the desired goal can be prejudices and fears. Getting rid of them allows you to clearly understand that swimming both in the pool and in open water not only brings pleasure, but also has a beneficial effect on health.
Swimming on a regular basis helps:
- development respiratory system;
- training the heart and blood vessels;
- stimulation of metabolic processes;
- strengthening muscles, immunity and nervous system.
You should start learning to swim in a shallow pool or open water. Your legs should feel solid support, your head and shoulders should be above the water. The presence of a person who can swim well allows you to feel completely safe and gain confidence.
An alternative could be training with a qualified trainer. Attending special classes is not prerequisite, you can learn the basics of swimming on your own.
How to breathe correctly?
When learning to swim crawl, the movements of the legs are sharp and fast. The more intense the impacts, the greater the speed developed. Breaststroke requires a different technique of movement, reminiscent of the movement of a frog in water. It’s easier to learn to move your legs by mastering breaststroke, holding your hands either on the side of the pool, or using a special board that supports the swimmer on the water.
How to learn to swim crawl and breaststroke?
The easiest to learn for a beginner swimmer is the crawl. This technique is not very difficult to master. They lie down on the water with their faces and begin to move their legs alternately, lowering and raising them. At the same time they wave their arms. First, one of the hands is brought forward, lowered into the water, and the palm folded into a bucket is stroked towards the thigh. Make the same movement with the other hand.
When swimming crawl, air is taken into the lungs every second stroke. To inhale, the head is first taken out of the water and then turned towards the moving hand. You should try to take in air with your lungs as much as possible. Without sufficient oxygen levels it is impossible to swim for a long time.
Breaststroke is a little more difficult than crawl, but you can master it quite quickly. The main thing to take into account is that the movements when swimming breaststroke should be synchronous and similar to those made by a swimming frog. It is more difficult to learn to swim butterfly. It is recommended to master this technique with experienced trainer. The specialist will demonstrate the movements using his own example and check that they are performed correctly.
Competitive swimming requires special training. TO professional career It is almost impossible to prepare an adult swimmer. Appropriate training and loads should begin in childhood.
Swimming in the pool
Swimming in the pool is good not only for your health, but also for your figure. Regular classes are considered in an efficient way releasing energy from fat stores. It’s not just the amount of time spent in the pool that matters, but also the performance.
To make your training as effective and safe as possible, you need to follow a few simple recommendations:
- Exercise on an empty stomach;
The water pressure on the abdominal cavity during swimming is high. If your stomach is full, it can cause digestive problems. You should eat 2.5 hours before training, and an hour after training.
- Train between 16.00 and 19.00;
In the morning, the body is not yet ready for heavy loads, but in the evening, on the contrary, it needs proper rest. If you do it in the mornings or evenings, the training will be less effective than training done during the day.
- You need to visit the pool at least three times a week;
Regular exercise is the key to stable results. Constant training accustoms the body to stress, and the muscles quickly remember the acquired swimming skills.
- Put on a rubber cap, remove jewelry;
Prolonged exposure of the roots to water has a negative impact on the condition of the hair, and jewelry can be lost.
- Take a warm shower or stretch;
Warm and prepared muscles allow you to make your workout more effective.
- Wear rubber flip-flops.
Walking barefoot on wet tiles can cause injury.
The benefits of swimming for the body are invaluable. Immune system people who regularly visit the pool are strengthened. They are much less likely to suffer from heart disease, colds and other ailments, are not subject to depression, always arrive in an excellent mood, do not suffer from obesity, have good muscles and proportionally developed body.
I offer a method I personally invented to learn how to swim quickly and easily.
Worked fantastically well for me at the time.
In my youth, I was a very bad swimmer; I could only swim 20 meters at most in a doggy style or in fats, then I became exhausted and sank to the bottom.
After I figured out how to learn, I immediately came to the water and immediately swam.
And he swam for a long, long time, without getting tired at all.
The training in my room at home before took one hour or less.
An important point - there is no need to embarrass yourself in public, you can simply learn at home.
You don't need a coach, no one at all.
So, we take two stools and place them in the form of a bench in the middle of the room.
We lie on our stomachs, so that our arms and legs hang down.
On the floor in front of your face we place a picture with the phases of the breaststroke style. Here's an example:
This picture, however, lacks a description of when to inhale and exhale.
But in principle it’s clear: where your head is above water, take a quick breath. When lowered into the water, exhale slowly.
These movements need to be stupidly memorized, achieved to the point of automatism, always together with breathing. That's all.
The speed of movement can be seen on some video like this:
But in general, the speed can be varied within quite large limits, and you will still swim.
The main thing is to repeat everything in a coordinated manner and breathe correctly!
You can lower your head lower or higher, it doesn’t matter.
Hands can also row in different ways, this is also unimportant.
It is important to feel this cycle on a stool: we lie down on the water, face into the water - exhale, then rake/lift with our hands top part torso up and inhale -> straighten your arms forward and at the same time push with your legs. At the same time, we completely relax and exhale into the water. We glide freely, rest and exhale directly into the water. Then everything is repeated - the hands lift the head out of the water with a stroke, inhale, and so on.
It is also important that the push with the legs is effective - then there will be time for relaxation and gliding. To do this, it is necessary that the feet at the moment of the push are necessarily perpendicular to the movement. The more effective the kick is, the more time you have to rest.
After such a self-training procedure, I then came to the water, pushed off with my feet, “lay down” while sliding on the water as in the first picture, and immediately swam almost professionally. Just like that, right away. Without any pillows or circles.
I couldn’t even believe it at first; I couldn’t convey these feelings. Before this I suffered for years, but now it turned out to be so simple and easy.
Exactly from that moment on, I now swim the same way I walk. I mean, I don't get tired at all. I can swim calmly for hours without the slightest fatigue. The only limitation is the water temperature.
Now the idea that you can swim, get tired and drown is perceived in the same way as walking, get tired, fall and die on the asphalt. That is, it is difficult to perceive;)
An important disclaimer - I haven’t really told anyone about this method yet.
I don’t know how my method of self-learning will work for others.
And I have no idea, maybe this was invented before me. In any case, I have not heard anything about such a method.
But what I saw coaches teach in swimming pools is no good.
Be that as it may, why not try it if you don’t know how to swim?
The main thing is not to jump into the depths right away, otherwise there is no risk;)
The off-season is the perfect time to work on your technique. Whether you're planning on taking a short break after a long, challenging season, or you're already training hard in preparation for the next one, you'll definitely want to work on the following elements - as the list provides a list of tips to help you improve your swimming technique crawl, making your swimming more efficient.
I agree that even the best trainers in the world are unlikely to be able to come up with a single comprehensive list of technique guidelines that will guarantee you unconditional success, but the 10 tips below include everything basic elements, which must always be kept in mind when swimming freestyle (or as it is popularly called, crawl). With a certain amount of effort and, perhaps, with a couple of tips from an experienced instructor or fellow swimmer, following these 10 tips will allow you to know by heart all the basic tricks of the ideal crawl technique. It is possible that you already own a couple of them, or perhaps you are just learning to swim properly. Anyway, no best moment take care of your equipment than right now. I advise you to take one technical element per week and give it your full attention in each training session. Having studied one technical element, move on to the next, but do not forget about what you previously learned. So in ten weeks you will not only achieve significant improvement own equipment swimming, but you will also gradually stop constantly thinking about how you swim, since the entire base will be developed gradually over several months, becoming automatic. Instead of overloading yourself with a thousand different little things and aspects at once, you will consistently work on your technical base, adding more and more new parts over and over again.
- Head position in freestyle swimming.
Body position in the water is perhaps the most important aspect of effective swimming; and the position of your head determines exactly how your body lies in the water. Look straight ahead, so that the edge swimming cap was just below the surface of the water. Neck and upper muscles the backs should be relaxed, giving the body the most extended position, parallel to the bottom of the pool; The head itself should be tilted forward at an angle of no more than 45 degrees. If you press your head too hard against your chest, you will create additional resistance from the water and it will become much more difficult to move. This mistake will also radically change the position of the entire body, drowning the torso and sinking the hips. Accordingly, if you raise your head too high, the head will again create additional resistance, and the muscles of the neck and upper back will soon experience overstrain, causing additional fatigue and discomfort.
2. Reach forward when swimming crawl.
During each stroke, try to extend your arm forward to its maximum length. Many inexperienced swimmers begin the catch by placing their hand in the water directly in front of their head. There is no need to do this! Concentrate on getting your hand to touch the water about 30-40 cm from your head, and then extend it about 10-15 cm by straightening your shoulder. This is a short movement involving shoulder joint(imagine standing and trying to reach a high ceiling) will help make your stroke longer and smoother, as well as maximize your grip on the water.
3. Rotation of the body when swimming crawl.
Torso rotation is closely related to the mechanics of sequential forward movement; By alternately rotating the body around the axis, you promote the movement of the shoulder forward at the end of each stroke. When your right hand fully unbends, stretching forward (and left hand already almost out of the water, starting the next stroke), the body should turn to the right. This means that all right side your torso should be completely submerged in the water and facing the bottom of the pool, while your entire left side should be completely facing the ceiling. With the next stroke, your torso rotates to the left, changing its position by 120 degrees. Imagine a grilled chicken rotating on a sword not in a circle, but back and forth, this is exactly how your torso should work during each new stroke.
4. "Eights".
Consistently moving forward, you pull your body with your hands, trying to grab as much as possible more water. Everyone knows that the most short distance between two points is a straight line, but in swimming, the last thing you want to do is perform an arm stroke in a straight line (this is difficult and ineffective). Instead, when swimming freestyle, try moving your hand in a line that resembles the letter S (a slightly longer way to complete the stroke); both hands should move so that their trajectories together resemble a figure eight or a silhouette hourglass(8). At the beginning of the stroke, the arm is extended forward, away from the body. At this moment, keep your elbow high. As soon as you grab the water with your palm, move your hand back to your body, in a curve, towards the navel; then pull it to your thigh and take it out of the water again.
5. Finish the stroke.
When your hand finishes drawing a figure eight underwater, it should extend along your torso behind you; so that thumb was located opposite the buttock along the line of the swimming trunks. Towards the end of the stroke, many swimmers also begin to bend their elbow and lift their arm out of the water without completing the stroke. There is no need to do this! By shortening the stroke, the swimmer not only begins to move more slowly, but also wastes a large amount of useful energy by making more strokes per pool (essentially skidding in place).
6. Sprinting, fluttering footwork when swimming crawl.
Performing kicks is extremely energy-consuming, especially in relation to the last sections of the swim distance (especially long ones). Proper and powerful kicking is essential in sprinting, but regardless of your specialty, kicking technique is a must-know and perform correctly - as it is one of the foundations of effective and fast swimming. Too often, swimmers themselves create water resistance by using their legs incorrectly and reducing their own speed significantly. Fluttering kicking footwork is a fast, powerful up-and-down movement of both legs. If possible, try to create as little foam as possible by keeping your feet below the surface of the water (not too deep). The legs should change position depending on the tilt of the torso during axial rotation. Be careful not to let your feet dangle in different sides as the body rotates. Keep your feet together, in line with the rest of your body, and don't let them go beyond the horizontal line of your shoulders and head (imagine floating through a hole in a car tire, keep your feet close together so as not to touch the inside edges of the hole).
7. Stayer's cross-footwork when swimming crawl.
Stayer kicking differs from sprinting in that it is aimed, rather, not at development high speed movement, but to maintain the chosen rhythm. In swims of half a kilometer or more, it is best to use cross kicks, where you cross your ankles each stroke (or through each stroke). Cross kicks come naturally to some swimmers, while for others they are very difficult. Try both techniques and see how you feel. Remember that cross kicks are less energy consuming and very useful on long and over long distances, but almost do not contribute at all speed dial speed.
8. Head position during inhalation when swimming crawl.
When turning your head to inhale, make sure that its tilt does not exceed 90 degrees. The mistake many swimmers make is that they turn their head at an angle of more than 100 degrees, showing almost their entire face (both eyes) above the surface of the water. You need to learn to keep your head parallel to the surface of the water so that one eye is above the surface and the other below it. There is no need to turn the head deeper; In addition, it will require much more effort from you and will increase water resistance, destabilizing the position of the torso. Also, under no circumstances raise your head forward, as some beginners do. The only case when this is worth doing is water polo crawl, partly used in open water swims for spatial orientation. In all other cases, your swimming will be similar to driving a car with an anchor attached to the bumper)
9. Breathing patterns when swimming crawl.
Of course, it is best to inhale on both sides (bilateral breathing). It does not interfere with the stroke and helps maintain a balanced body position. Swimmers who only breathe on one side risk developing the bad habit of making uneven, one-sided strokes, and during competition, bilateral breathing helps keep track of opponents on either side of you. In open water, bilateral breathing will allow you to swim straight; inhaling to one side, you will swim in an arc, bevelling the trajectory of movement to the left or right. Force yourself to inhale on both sides. This will give you complete benefits!
10. Starts and finishes when swimming crawl.
Most athletes neglect the importance of start and finish. Even as you push off the board for the next rep, try to keep your body as streamlined as possible, placing your arms outstretched above your head in a V shape. Finish each rep with several powerful strokes, accelerating towards the board rather than stopping, drifting by inertia with your head above the surface. Be a perfectionist in everything, pay attention to your every move. Remember that we learn with every repetition, and if you start and finish poorly in training, sooner or later this will carry over to competition. Above all, remember that the more streamlined your body position is when pushing off the side, the more you will glide and the less you will have to swim!
By and large, to achieve results in any sport, you need three things: be persistent, persistent and not skip training. If we add specifics, then we are talking about three pillars of training: technique, volume of training and its intensity, that is, structure. All three elements are connected, but the fundamental one is correct technique– without it, the hours spent in the pool will be of no use.
The main advantage of swimming is the participation of almost all muscles of the body in the process and the active involvement of the respiratory system. This consumes a large amount of energy, which is why exercise in the pool is called one of the most active species fitness for weight loss. However, in addition to the desire to lose weight, swimmers have another goal - to learn how to do it well.
Here lies the secret of the technique: in water you can easily spend all your energy and not get results that you can be proud of. Many people face this problem, lose motivation and eventually give up swimming because they cannot see tangible results.
A matter of technology
Errors in swimming technique will become a factor that reduces not only the speed of movement in and under water, but also limits the ability to overcome long distances. It is important to understand that only proper use of the limbs correct position bodies in water and correct breathing will help push forward. Mistakes lead to “floundering in place,” when you simply try to stay afloat and fight against the water in order not to drown.
There are three ways to learn this technique: complex, lengthy and quick. The first - the most ineffective - is theoretical. You can read articles and books about swimming, or watch others swim. If this method suits you, get down to business and make sure that you understand what is written correctly. It’s a little easier to learn through training courses: videos or online swimming schools.
The fastest way to master the technique, of course, is to train under the supervision of a professional trainer. Effective, but usually expensive, and there may simply not be a trainer in the nearest pool. But the result personal training will arrive quite quickly - a professional will notice and correct all errors. One of the training options is group training; as a rule, they are cheaper.
A good option would be to enroll in a swimming school like Moscow’s I Love Swimming or “T.E.M.P.” - are both group and individual lessons with special control of technology and general development amateur athletes.
Besides motivation, the trainers at these schools will give you all the technical knowledge about two important things: forward arm movement and stroke. These are the basic elements of swimming, on which the entire technique of movement in the water is built for any style, and, of course, it is they who ultimately influence the speed. If you do not master these nuances, you will have to work hard with your legs and spend all your energy on pushing, losing strength over any significant distance.
How long to train?
Volume is an equally important part of developing your ability to swim long distances and develop as a swimmer. In fact, you will not need to spend every day in the pool, especially since, as in other types of fitness, your muscles will need rest for their development and recovery. In order to “drive technique into your muscles,” set aside 2-3 days a week in which you can consistently practice.
There is not and cannot be an ideal number of classes; it all depends on your goals and capabilities. If you manage to swim 4-5 times a week, the results will come faster, but in this case you will need to take care of sufficient rest and not burden your body with serious training in the gym in the remaining days.
Remember that cats can also swim, but in order to do it effectively and with health benefits, you will need to learn the technique and follow all known rules. For example, nutrition and drink: you will need proteins for muscle growth, enough carbohydrates and plenty of water - in the pool, moisture loss goes unnoticed, so always keep a bottle on the side, maybe with isotonic water.
Beginners, as a rule, require more training; with experience, you will be able to devote time only to honing your technique. The result usually comes after several months of training, so you can count on noticeable progress after 4-5 months of training under the supervision of an instructor. You can swim your first kilometer in just a couple of months - this is evidenced by hundreds of graduates of amateur swimming schools.
Intensity of classes
Some people believe that training in the pool is different from any other because of its structure. That is, they think that the process is as follows: come, change clothes, put on a cap and glasses, and swim until the time runs out. Meanwhile, there is also a warm-up, cool-down, sets and repetitions with rest between approaches. Coaches also make plans, and one workout per week or week is different from the others.
As a rule, warming up is the same warming up of muscles, only it happens in water. You simply swim a hundred meters at a low pace, it takes the same 10-20 minutes as in the gym. There is no need to work on a specific muscle group here - just swim at a comfortable pace. It takes about the same amount of time to complete basic movements and push-offs, the rest of the time - sets with approaches of 100-200 m and a rest between them of up to 30 seconds. At the end of each workout, 5-10 minutes should be spent on a cool-down - swimming at a very low rhythm and stretching “on the shore”.
It is important to always remember that you come to the pool not just to swim, you have a goal - to increase the speed of the lane. Therefore, sets need a serious approach. Some will focus on long-distance endurance, others will focus on sprint intervals on the ability to accelerate.
