An effective means of promoting health and physical development person - swimming. The training method 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. A swimming training plan is developed for swimmers. The athlete pays attention to the theoretical part, so the practical part will be more productive. A swimmer trains and swims faster. Swimming does not overload, has a positive effect on the human psyche, and relieves stress. The training program for swimming in the pool is carried out with full dedication and helps to improve the athlete's results.
Swimming training method
Preparing for swimming. The place where a swimmer trains is water, and there are specific health requirements. The swimming training program takes them into account. To do this, the athlete undergoes an examination by a doctor and receives approval to begin training.
Photo 1. Exercise strength training for land swimmers with elastic strapand comfortable handles
Doctors prescribe special nutrition. It’s individual for each swimmer. In some cases, the program is prescribed as rehabilitation training in water for an athlete in cases of injury or a long period of absence. Sports doctors are also interested in the lungs. After all, a swimmer must have well-developed lungs; lung capacity is important. Inflating a balloon - effective method for their development.
After approval from doctors, the swimmer begins training. Allows the athlete to demonstrate effective swimming, training techniques for swimmers and triathletes. Starting with a warm-up on land and ending with a productive workout in the pool on the water. For effective training it is important to maintain proper nutrition and healthy image life. When swimming, the heart rate decreases, which allows the heart to work in an economical mode. The lower the heart rate, the heart does not spend effort on contraction and rests.
Excessive training intensity leads to overload and causes exhaustion. The process proceeds according to the established plan.
Photo 2. When athletes practice swimming movements on land, many muscles are used
Swimming training plan
At competitions, a certain category of swimmers perform in special wetsuits, and in order to demonstrate the results, they develop a special swimming training program. The athlete does not cover the distance, but fights against the powerful resistance of the water.
Since ancient times, swimmers shaved not only their bodies, but even their heads. They rubbed the skin with oil to reduce friction and increase speed.
When planning a swimming training session, a program for professionals is drawn up by a coach. When planning his training on the water, a swimmer sets a goal: what he wants to achieve, prepare for a swimming or triathlon competition, perhaps improve his body, improve his overall health, or lose weight. Set yourself a task and motivate yourself to take actions that will achieve the desired result.
Photo 3. Winner of two silver and a gold medal at the 200 m swimming competition, Marcus Rogan performs in a wetsuit
The water in the pool must meet drinking water requirements. To test the water in the pool, a special engineer works and 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 energy to warm up and does not relax in the warmth.
They train every day without skipping, or the athlete will not get results. Once a week he sets 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 the week is subsequently drawn up, increasing the load.
Photo 4. Traineris gtraining schedule and indicates shortcomings in swimming
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Swimming training program for beginners
The main goal for beginning swimmers is to develop maximum endurance and develop proper breathing. The swimming training program for beginners differs from professional athletes. Before any physical activity develop, stretch and warm up muscles. To do this, it is mandatory to warm up on land before training in water.
Warm-up tasks:
- Prepare cardiovascular system to perform physical activity;
- Warm up the muscles, ligaments and joints, so they work more productively. By warming up, the swimmer will increase the flexibility and elasticity of the ligaments and joints. Consequently, movements in water will be effective. In addition, the feeling of water will increase;
- Reduce the likelihood of injury;
- Psychological preparation for swimming is an important component of the warm-up. In the process of performing exercises on land, the swimmer gets ready for training. He thinks about how long to swim, calculating his strength and time, and the goals of the upcoming training.
Photo 5. A set of special exercises before training to warm up the muscles
How to do it special exercises on the land:
- Knead the neck, smoothly bending back and forth, left and right;
- Circular movements of the head, three times;
- Knead the shoulder joints, in a circular motion hands forward and back;
- Perform the arm swing exercise with your feet shoulder-width apart;
- Rotation of arms, one and two arms, 15 times each;
- Rotation with two hands while jumping 10 times forward and backward;
- Bend to the sides, with your hands on your belt, repeat the exercise 10 times;
- Perform bending movements, touching the floor with your hands: to right leg, to the left, in the middle;
- Warm up your knee joints with circular rotations knees;
- Perform the “mill” exercise 20 times at a fast pace forward and backward;
- Stretch muscle groups.
For people who come to the pool after a hard day at work or any other activity, training serves as a kind of switch from one type of activity to another.
Photo 6. Swimming machineVasa Trainer Pro SEto train swimmers, it uses a loading system using the weight of the trainee
After warming up on land, special exercises begin in the water. For beginner swimmers in shape, average distance will be about 600 meters.
Stages of training in water:
Stage 1. Warm up swim 100 meters freestyle, if necessary, rest on the turn;
Stage 2. Perform 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 of freestyle 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 for 30 seconds between them;
Stage 5. Finish the training: swim 100 meters in freestyle - to relax muscle groups and equalize breathing.
At the end of the swim, take about 10 exhalations into the water, this will help calm your breathing. After the initial stage of training has been completed, a swimming training program is used for further development average level preparation.
| Execution order | Style | Pace | Distance |
| Crawl (freestyle) | Slow | 1 set at 200 m |
|
| Crawl (freestyle) | 60% MHR | 1 set at 200 m |
|
| Breaststroke | 60% MHR | 1 set at 200 m |
|
| Butterfly | 60% MHR | 1 set at 200 m |
|
| Crawl (freestyle) | 75% MHR | 1 set at 150 m |
|
| Breaststroke | 75% MHR | 1 set at 150 m |
|
| Butterfly | 75% MHR | 1 set at 150 m |
|
| Crawl (freestyle) | 85% MHR | 1 set per 100 m |
|
| Breaststroke | 85% MHR | 1 set per 100 m |
|
| Butterfly | 85% MHR | 1 set per 100 m |
|
| On the back | Slow | 1 set at 200 m |
Sample workout for beginners
Swimming training program for professionals
A high-level swimming training program assumes that professional swimmers train every day, one to two workouts per day. Before going out on the water, athletes come to the gym. They swing, stretch and warm up. Then they go into the water.
Swimming training for professionals, the plan of which is also prepared by the coach, assumes that the average distance they swim per session is about 5 km.
Photo 7. Swimming with fins is included in the complex of exercises of professional swimmers
Swimming begins with a warm-up.
- Warm-up 2x400m medley style;
- The distance is swam at an acceleration set by the coach (ladder). The athlete swims 50, 100, 200, 300, 400 meters and in descending order: 300, 200, 100, 50 meters. There is a minute of rest between accelerations. They swim the entire distance at the same rhythm;
- After such accelerations, use an exercise with a plank. Footwork is carried out in the butterfly or crawl style. On feet 500 meters;
- After the exercise on the legs, the swimmer increases the speed of movement and swims on his hands. The board is taken at the feet; in swimmers' everyday life it is called a kolobashka. It fits in the legs. The swimmer swims using only his hands, sometimes wearing shoulder blades. 600 meter exercise;
- Swimming with 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. The kolobaska is used to prevent the athlete from using his legs
On average, such a training series lasts one and a half to two hours of hard work and is 5 km 500 meters.
Even brief planning of year-round swimming training allows you to achieve consistency and progress in the development of a swimmer.
Swimming training program for children
A child must be able to swim just as he can walk. As soon as the child is born, they think about teaching him certain skills in interacting with water and rules of behavior on the water. The child is individual, each one is matched special approach. It is important to interest the child so that he has a desire to train and develop further in this area.
Photo 9. For young beginner athletes, it is important to have an interest in swimming and enjoy it
Children are trained at a depth at which they can feel the bottom to avoid panic.
A swimming training program for children should begin by allowing the child to “feel” the water. It is important that the little swimmer feels the bottom with his feet for complete confidence. Let the novice athlete get comfortable in the water. The child is given the task to make several exhalations into the water while immersing himself under water.
Swimming training plan for children, including a set of exercises:
- The swimmer grabs the side with his hands, plunges his head into the water and works his legs in crawl style. Raising his head and inhaling air, plunging his head into the water, he exhales;
- Give the child the task of moving in the water.
- As the child likes it, let him swim in his free time;
- Giving a child tasks like “arrow” is work on the slide. At the same time, breathing is produced;
- Give your child the task of swimming on his hands and feet.
Photo 10. At the initial stage of a child’s education, provide him with a swimming board and support him to get rid of the fear of water
Do not put armbands or other devices on your child to make swimming easier. It is important that the child independently learns to feel confident in the water. A cap and glasses are required.
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: Dry swimming training program
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In the process of training swimmers, the following basic methods are used:
Uniform,
Variable,
Interval,
Repeated,
Competitive (control),
Game.
They differ from each other in the length of the distances, the intensity of swimming, the number of distances swam and the nature of the rest. By changing the listed load parameters, training can take on a predominant focus on developing speed. Evenly swimming a distance of 1500-3000 m at a low speed is to develop general endurance, and swimming 6x200 m with an intensity of 85-90% of the maximum speed with a rest of 1.5 - 2 minutes is to develop the special endurance necessary for swimming at an average distance ( 200-400 m) and 800 m.
Let us give a description of each method.
The uniform (even-distance) method involves overcoming medium and long distances (400–1500 m or more) at a uniform pace. Swimming is used at moderate (65–75%) and higher (75–85%) intensity. The uniform-distance method is used mainly to develop basic endurance and the functional foundations of special endurance in athletes. One variation of the even-distance method is swimming at moderate or higher intensity for a given time.
The alternating (alternating-distance) method includes alternating fast and slow swimming (game of speeds) at medium and long distances. The nature of the method’s impact on the athletes’ body depends on the length of swimming segments with high, submaximal (85–95%) or maximum intensity, and on the duration of low-intensity swimming (rest).
For example, 400 m medley swimming using single leg movements (change of methods after 100 m) in the form of 8 series (15 m with maximum intensity and 35 m free) or 800 m freestyle in the form of 8 series (75 m with moderate intensity and 25 m with submaximal intensity). Alternating swimming softens the impact of high-speed work, and allows you to improve tactical skill - the ability to distribute forces, switch from one speed to another. The use of this method solves the problems of developing basic and special endurance, as well as speed capabilities.
Repeat method this method involves swimming a series of segments from 15 to 200 meters or more with maximum and submaximal, i.e., at a speed close to competitive speed, and relatively long pauses for rest. Rest should be long to restore the body so that the athlete can perform the next segments efficiently. sports work. The main focus of the method is to develop special endurance and speed abilities.
For example, 10–16 times 15 m or 4–6 times 25 m from the start at full strength in one of the ways, rest between repetitions for at least one minute; 4–8 times 50 m from the start at competitive speed, one repetition of each method in complex order, rest between segments for 2–3 minutes.
Interval method, the essence of this method is to swim a series of distances or segments thereof (for example, 50, 100, 200 meters) with varying intensities, relatively short and strictly regulated rest pauses (on average 10–30 seconds). The rest interval characterizes the training method itself and is the main indicator of the method, since it is the limited duration of rest between segments that puts the athlete in conditions where each subsequent segment is performed against a background of fatigue (under-recovery).
For example, 12 times of 50 m (three repetitions of each method in the order of medley swimming) with rest intervals of 10-20 seconds. Or 10-12 times 100 meters medley swimming with rest intervals of 30 seconds. Or 12–16 times 50 m in the chosen way with a rest interval of 15 seconds. In some cases, the rest interval between segments can be sequentially changed towards decreasing or increasing, for example, the first rest interval is 10 seconds, then 15 seconds, 20 seconds, etc.
Interval swimming is used to develop the basic and special endurance of swimmers. However, with a large volume of exercise and especially with significant intensity, this method can cause overwork. Therefore, this method should be used with great caution at the initial preparation stage.
The control-competitive method provides for a single or repeated passage at full strength of the main competitive or control distance. The primary focus of the method is the development of special endurance, as well as speed capabilities in the event that starts are performed over short distances.
In swimming practice, the so-called combined method is widely used, in which all of the above methods are combined. One of the variations of this method is the use of various “slides”. For example, 400 m medley swimming, then 300 m breaststroke, 200 m breaststroke, 100 m backstroke, 50 m butterfly - all with a rest of one minute (in the first three distances the intensity is moderate, in the penultimate one it is high, in the last one it is submaximal).
Or 800 m, 400 m, 200 m front crawl or medley swimming, rest between segments for two minutes, the intensity of swimming is constantly increasing.
The method of strictly regulated exercises is characterized by repeated performance of an action (or its parts) with strict regulation of the form of movements, the magnitude of the load, its increase, alternation with rest, etc. As a result, it becomes possible to selectively master individual movements, consistently forming the necessary actions from them. Those belonging to this group complement each other and are applied in accordance with many conditions that determine a specific educational task: the group and personal characteristics of students, the stage of training, the availability of educational means (equipment, equipment), etc.
The method of learning in parts involves initial study individual parts actions followed by combining them into the necessary whole.
The unlearning method as a whole involves studying the action in the form in which it is to be performed as the final task of learning.
This method is used at any stage of training. With comparatively simple exercise and a sufficiently high level of students’ preparedness, there is no need for introductory exercises and the unlearning method as a whole can be used in the first stages of training. On final stage unlearning in general is used when learning any action. If at the first stages the division of action was used, then at the final stage integral execution is necessary, because without it it is not possible to improve the technique of physical exercise. Unlearning in general is indispensable when trying out an action. Some actions, if students are well prepared, may become so simple that learning them in parts becomes pedagogically unjustified. In general, we have to resort to unlearning in those cases when we do not know how to competently break down an action and create justified systems of leading exercises.
The method of forced-facilitating unlearning is based on the theoretical concept of an “artificial control environment” (I.P. Ratov). It can be considered a variant of the learning method in general, but using simulators, i.e. technical devices, providing the ability to reproduce the exercise being studied (or its element) in artificially created and strictly regulated conditions. This allows the student to perform the exercise with those characteristics of the parameters that are inherent in this motor skill (i.e., relearn) with increasing levels physical fitness student. This is achieved by streamlining (from the very beginning of training) intermuscular coordination and the rhythmic speed basis of motor action.
Methods of partial regulated exercise allow for a relatively free choice of actions by the student to solve the problem. These methods, as a rule, are used at the improvement stage, when students already have a sufficient amount of knowledge and skills. The methods included in this subgroup, while possessing various characteristics, have one thing in common: when using them, there is always an element of competition between students, a desire to assert superiority in a particular action.
The game method has many features characteristic of games in physical education. Play is not only a means of physical education. Play is not only a means of physical education (i.e., a characteristic system of physical exercises), but also effective method training and education. Therefore, it is possible to understand the nature of the gaming method only on the basis of revealing the essence of the game in general.
Methods of using words With the help of words, the teacher carries out many functions that make up his constructive, organizational and other aspects of activity, and also establishes relationships with students and communicates with them. The word activates the entire learning process, as it contributes to the formation of more complete and clear ideas, helps to comprehend more deeply, and more actively perceive the learning task. Through the word, the student receives new knowledge, concepts and their terminological definition, which largely determines his attitude to physical education in general and to the exercise being studied in particular. Using the word, the teacher analyzes and evaluates the results of mastery educational material and thereby contributes to the development of self-esteem in the child. Finally, without the word, the teacher would not be able to guide the entire process of learning and behavior of the student. So teacher physical education has the ability to use two functions of the word: semantic, with the help of which the content of the taught material is expressed, and emotional, allowing to influence the feelings of the student.
Methods of visual perception The methods of this group provide visual and auditory perception of the action being studied. Watching and sometimes listening to the tempo and rhythm of movements creates in students a more comprehensive understanding of the action, which expands the indicative basis for subsequent reproduction. Visual perception contributes to faster and more durable assimilation and increases interest in the actions being studied.
Methods of visual perception are the main, but not the only ones in the implementation of the principle of visibility. It is with their help that the student receives the opportunity for living contemplation, which is the first degree in forming the image of the action being studied. It should be taken into account that some people have better visual perception, while others have better auditory perception. The teacher needs to provide for the role of the leading analyzer in the teaching methodology and, if possible, individualize the use of appropriate methods. In group learning, this will be expressed in the use of all types of visual perception methods: some children will be able to rely primarily on visual perception when forming a course of action, others on auditory perception. In addition, knowing the personal characteristics of each student’s perception, it will be possible to find opportunities for individual application of one or another method.
Thus, the methods of the training process are varied. These include circular method, game, interval, repeated and others. Each of these methods has its own characteristics. The use of one or another method is advisable only for the development of a specific skill or skill. Therefore, in his work, a swimming section teacher must be able to use a complex of all methods to achieve maximum results.
Conclusion
After analyzing the scientific and methodological literature, we came to the conclusion that all types of swimming are of utmost importance in the development of swimmers and other athletes. Swimming plays a significant role in the implementation of both general pedagogical and specific educational tasks, dictated by the needs of society for the expedient impact on human development, the need to prepare him for work and other socially significant activities.
Sports training is a process aimed at consciously changing the behavior of an athlete in accordance with his goals. sports activities, and the goal of sports training is to realize the possibility of optimal physical development of people, comprehensive improvement of the characteristics inherent in each person physical qualities and associated abilities in unity with the education of spiritual and moral qualities that characterize a socially active person.
The methods used in swimming are a way to achieve a goal, an activity that is ordered in a certain way. Sports training methods are aimed at developing and improving skills, as well as nurturing the physical qualities of athletes. The method gives an answer to the question of how to use the means in the process training session. Therefore, the work of a physical section manager requires the ability to use a complex of all methods to achieve maximum results.
Related information.
SPORTS TRAINING
Sports training is a pedagogical process aimed at achieving the maximum possible result for an athlete. As mentioned above, education and training are a single pedagogical process, which is carried out with mandatory consideration of the basic principles of physical education (see III.5). Besides, sports training has its own specific patterns: focus on the highest sports achievements, in-depth specialization, unity of general and special training, continuity, unity of gradualness and tendency towards maximum loads, undulating dynamics of the training load, cyclicity.
Sports training for a swimmer is part of the general training system for athletes, which requires certain conditions for its implementation, appropriate equipment and inventory, scientifically based nutrition, medical control, applications special means to restore the body after training loads etc.
V.I. OBJECTIVES OF SPORTS TRAINING
During swimmer training, the following tasks are solved:
1. Ideological education of athletes in the spirit of communist morality and devotion to the socialist Motherland. Fostering hard work, discipline, and determination. Preparation for labor and defense of the USSR.
2. Developing a character in athletes that allows them to demonstrate fighting qualities, ensuring 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 qualities.
4. Improving swimming techniques.
5. Mastering tactical skills.
6. Acquiring the necessary knowledge and skills in swimming technique, tactics, athlete’s self-control, swimmer’s hygiene, regimen and nutrition.
V.2. MAIN TYPES OF PREPARATION FOR SWIMMERS
High sports results are achieved by physically well-developed athletes who have mastered the technique and tactics of swimming and have demonstrated the necessary moral and volitional qualities when mastering training loads. In accordance with this, the sports training system distinguishes physical, technical, tactical, theoretical and volitional types of 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 thereby creating a solid functional base for sports specialization.
In progress physical training general developmental and special physical exercise, special exercises in water, swimming in all ways and playing other sports: running, rowing, skiing, sports games.
According to the direction of impact of the exercises used, the swimmer’s physical training is divided into general (GPP) and special (SPP).
General physical training is aimed at the comprehensive development of the athlete’s body and solves the following problems:
1. Increasing the level of development of strength, endurance, speed, flexibility, agility and, on this basis, creating a functional base for sports improvement.
2. Hardening.
3. Preparation and passing of practical standards of the GTO complex.
General physical training is carried out on land and in water.
The following basic means are used on land: To develop strength: general developmental exercises for the neck, arms, torso, legs; jumping; throwing; exercises with weights starting from 11 years (the amount of weight is selected taking into account age);
to develop endurance: walking, running, rowing, skiing, hiking, cycling;
to develop speed: basketball, volleyball, football, running with acceleration;
to develop flexibility: exercises to increase mobility in the joints, movements of the limbs and turns of the torso with maximum amplitude;
for the development of dexterity: elements of acrobatics - somersaults, stances, rolls, simple elements of gymnastics on apparatus, basketball, volleyball, handball.
The following exercises are used in water during general physical training classes: swimming different ways using 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 problems:
1. Development of strength and special endurance of the muscles that bear the load when swimming in the chosen way.
2. Development of specific qualities: speed, flexibility and agility necessary for swimming in the chosen way and performing starts and turns. SFP is carried out on land and in water.
Developing a Swimmer's Special Strength.
When swimming, the athlete's body is subject to resistance from the water, and the strength of the muscles involved in the strokes largely determines the swimmer's speed. To achieve high swimming speed, an athlete must have the appropriate strength of the muscles involved in performing the strokes.
On land, to develop the swimmer's special strength, exercises with weights, with rubber shock absorbers, and on block apparatus with weights are used. When performing exercises, the trajectory of movement of the limbs, the distribution of efforts over 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 lifts, pull-ups, dips with additional resistance, isometric exercises with maximum effort, etc. should be performed with a rest between approaches of at least 2 minutes. To develop absolute strength in children 7-10 years old, exercises are used only with overcoming own weight: pull-ups, climbing, hanging, emphasis, jumping, etc.
To educate special strength endurance swimmers use exercises on land on land that allow them to simulate efforts when performing stroke 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 number of strokes corresponding to the planned result and the number of cycles of the swimmer’s movements over the distance.
Let us give an example of determining the forces on a simulator for a crawler swimmer using a nomogram for the dependence of the thrust 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 a horizontal line 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 athlete’s weight. Then, from the intersection point, a perpendicular is lowered to the ordinate axis, where the required traction force is determined. For example, according to the nomogram, it can be determined that a rabbit runner whose body weight is 45 kg needs to develop an average traction force of about 3 kg to achieve a result at a distance of 100 m of 1.20, and a swimmer with a body weight of 80 kg to achieve a result of 1.00-10 kg.
2. The time for performing a series of exercises on simulators for swimmers of the second category is gradually increased to approximately 1.5 minutes for a distance of 100 m, to 4 minutes for a distance of 200 m and to 7 minutes for a distance of 400 m.
3. The development of muscle strength in the rowing limbs should be optimal. Not enough strong muscles do not provide the necessary effort, but excessive muscle mass reduces the swimmer's ability to perform multiple strokes. Therefore, you should first master the required 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 at the station, the correct execution of stroke movements and the pace of movements are controlled.
5. The pace of movements for working on the simulator is selected based on the swimmer’s preparedness 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 type of movement technique. Thus, at the same swimming speed, the pace of movements of swimmers using the two-stroke crawl is higher than when swimming with the crawl with six-stroke coordination of movements. Therefore, copying the tempo of movements of good swimmers without taking into account their swimming technique and growth in most cases is impractical.
It is convenient to determine and control the tempo of movements by the time it takes to complete five cycles of movements (Table 8).
For example, having recorded the time of completing five cycles in 7.5 seconds with a stopwatch, the pace is determined from the table. It is equal to 40 cycles per minute.
In water, to develop special strength, swimming with paddles on the hands and swimming with various braking devices (a rubber circle or training board between the legs, a belt with a braking plate, a braking parachute, swimming with a fixed shock absorber, etc.) are used.
The swimmer's absolute speed is maintained by repeated swimming of segments up to 25 m s maximum speed with long intervals between their execution.
Development of swimmer's endurance. A swimmer's endurance is his ability to withstand fatigue when swimming a distance. Endurance levels can be assessed by comparing swimming speeds over short and longer distances. Of two swimmers who have the same results in the 100 m, the one with better results in the 200 m will be more resilient.
In sports practice, it is customary to distinguish between general and special endurance.
General endurance reflects a swimmer's ability to perform low-power work over medium and long distances. Under these conditions, muscle work is characterized primarily by aerobic capabilities and occurs due to the breakdown of chemical compounds with the participation of oxygen.
The main indicator of aerobic capacity - the value of maximum oxygen consumption (MOC) - increases slightly 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 at moderate power. High level The development of general endurance is a necessary prerequisite for improving special endurance and achieving high sports results.
On land, the development and maintenance of general endurance is carried out using cross-country running, rowing, skiing and exercises on machines with small weights for up to 10-15 minutes.
In water, general endurance is developed and maintained by swimming distances of 400-1500 m or more at low power.
Special endurance reflects the swimmer's ability to exert muscular effort. high power in training and competitions. The swimmer’s work is performed here with the participation of the anaerobic capabilities of the body - with the breakdown of chemical compounds in the absence of oxygen. Anaerobic performance is characterized by the value oxygen debt, which for swimmers reaches 14-15 liters.
When swimming at maximum speed at 50 and 100 m, work occurs mainly due to anaerobic processes, and when swimming over longer distances - with a greater proportion of aerobic processes (Table 9).
Table 9
Approximate ratio of aerobic and anaerobic components
performance when swimming at various
Aerobic Anaerobic
Distance, m Operating time components, % components, %
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 amount of traction force and time of 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 swimming speed at a selected distance in competitions. At the same time, the length of the distances, their number, intensity of swimming and rest between swims are selected taking into account the swimmer’s preparedness and the speed planned for the competition.
When training swimmers, it is taken into account that breathing serves as 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 that in order to increase swimming speed, one must first of all develop the level of respiratory capabilities, creating a reliable base of general endurance. In this regard, during the training process it is necessary to approximately II sports category pay the main attention to developing general endurance, combining this with a relatively small amount of work on developing swimming speed. This type of training will provide a reliable foundation for overall endurance and will contribute to the achievement of high athletic results.
Development of special speed qualities of a swimmer. The speed qualities of a swimmer are manifested in the form of speed in performing elements of technique, speed of reaction and speed in executing the swimmer’s cycle of movements.
The speed of a swimmer's movements is manifested when moving his arms through the air and while putting them into the water when swimming front crawl, back crawl and dolphin, when pulling his legs and moving his arms forward during breaststroke. The speed of reaction is manifested when performing a start under a command. The speed of a swimmer's movement cycle is assessed by the time it takes to complete it and depends on the athlete's ability to quickly alternate tension and relaxation of the muscles involved in the work. The faster muscle tension and relaxation occurs, the more time the muscles have to rest and the more economical the swimming technique is.
On land, a swimmer’s special speed qualities are developed through 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 command is developed with the help of exercises performed from stationary positions (under the command): quickly jump up from a swimmer’s position at the start, quickly throw a ball, sit down, jump to the side, etc.
The speed of the start is usually controlled by the time elapsed from the start signal until the swimmer crosses the line of the first 10 m of the path. The turn is controlled by the time it takes to cover the distance from 7.5 m before the turn and until the swimmer crosses the 7.5 m line after the turn.
Development of special flexibility of a swimmer. Flexibility is characterized by a person’s ability to perform various movements with maximum amplitude. It depends on mobility in the joints, determined by the elasticity of muscles, tendons and ligaments. Good mobility in the joints allows the athlete to master effective technology 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 front crawl and back crawl, good mobility in the shoulder and ankle joints is especially necessary, and for breaststroke swimming, good mobility in the knees, hips and ankles is especially necessary.
On land, the main means of increasing a swimmer's special flexibility are exercises with a maximum range of motion. These are circular movements of the limbs with a gradually increasing amplitude, springing movements with increasing
Approximate swimmer's gymnastics exercises 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 method of swimming (see below).
In the water, a swimmer's flexibility is developed and maintained by swimming in a variety of ways, with an emphasis on performing certain elements of movement with maximum amplitude.
The ratio of GPP and SFP funds. This ratio depends on the preparedness of the swimmers, the training period, and the tasks solved during training and is characterized as follows:
up to the II sports category, comprehensive physical training is carried out on land and in water;
with further growth sporting achievements and length of service, the share of TFP gradually increases;
among high-class athletes, the share of TFP increases significantly (Table 10).
Table 10
Approximate ratio of GPP and SPP during long-term training of swimmers, %
Physical training equipment Level of sports readiness
Beginners III-II categories II-I categories MO MSMC
Exercises General Physical Fitness 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 general physical training and physical training gradually changes in the direction of a predominant increase in physical training exercises.
Swimmer's special gymnastics complex.
In the process of training a swimmer, special gymnastics complexes,They are performed during physical training classes, morning exercises and include developmental exercises and exercises that imitate elements of swimmers’ movements (Fig. 51). A swimmer’s special gymnastics complex usually consists of two parts: the first includes exercises for general development body, the second - exercises that reflect the specifics of the method of swimming chosen to improve. Below is an example of a combined complex, which includes exercises for swimmers specializing in the following methods: front crawl, back crawl, breaststroke.
I. General part
1. I. p. - main stance. Rise on your toes, arms up through your sides, bend over, inhale, return to i. 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. - main stance. Jumping (1-2 min).
4. I. p. - feet shoulder-width apart. Bend forward, to the right leg and to the left (10 times). When straightening, bend over, arms relaxed.
5. I. p. - lying position. Flexion and extension of the arms (two series of 8-10 times).
6. I. p. - lying on your back, hands on the back of your head. Sit down, lean forward (2 series of 8-10 times).
7. I. p. - crouching emphasis. Jump up, straighten your arms and connect them above your head (5-6 times).
II. Special part
For swimmers, crawl:
1. I. p.-hands on the belt. Turn the body to the right and left (10-15 times).
2. I. p. - lying position. Flexion and extension of the arms at a fast pace (2 series of 5-8 times).
3. I. p. - sitting position, legs raised. Movements with legs up and down (2 series of 8-10 times).
4. I. p. - lying on your stomach, hands on the back of your head. Bend over, return to i. p. (8-10 times).
5. I. p. -■ standing leaning 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. - o. With. Swing your straight leg back and forth. 10-15 times with each leg.
For backstroke swimmers:
1. I. p. - sitting on a bench with your hands resting behind you. Bend your arms and sit on the floor; straightening your arms, return to i. p. (2 series of 10 times).
2. I. p. - standing, holding a stick or towel by the ends in front of you. “Twist” it back and forth with your hands (10-15 times).
3. I. p. ■-■ standing, hands behind head. Tie the towel behind your head in a knot and untie it (3-5 times).
4. Previous exercise, but with your hands behind your back.
5. Exercise 3, but one hand 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 in the opposite direction - 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. Turn your shoulders to the right and left (10-15 times).
FOR breaststroke swimmers:
1. I. p. - lunge forward. Double spring squats (8-10 times on each leg).
2. I. p. - main stance. Swing your straight leg back and forth and left and right
(8-10 times with each leg).
3. I. p. - standing on your knees, shoulder-width apart, feet turned out, hands on your belt. Sit on your heels, bend over, return to i. p. (6-8 times).
4. I. p. -■ feet shoulder-width apart, feet turned out. Squat down, bringing your knees together, quickly return to i. p. (2 series of 10-15 times).
5. I. p. - standing, hands on the belt. Alternately raising the knee forward and to the side until 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 indicated exercise dosage applies to swimmers who regularly engage in physical training. For swimmers who do not have such training, the dosage should be reduced by approximately 20-30%. 2. When performing a series of exercises, after each of them you need to rest 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, allowing 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 have been determined, which are taught to athletes taking into account their individual characteristics.
For example, the general basics of proper 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;
rotations of the shoulders relative to the longitudinal axis of the body are accompanied by an increase in the end of the stroke with the active activation of the trunk muscles;
the hand enters the water approximately opposite the shoulder of the same name;
the palm immediately grabs the water, and the stroke begins with the elbow positioned 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 the maintenance of a more constant intra-cycle speed in all phases of the stroke;
inhalation is done at the end of the stroke with the hand or when moving it above the water. When inhaling and exhaling, the head turns synchronously with the rotation of the shoulders, which does not distract the swimmer from continuously performing strokes;
breathing is performed without unnecessary muscle tension (without straining);
legs bend slightly hip joints; coordination of the movements of the arms, legs and breathing ensures that the swimmer achieves the highest speed and is subject to the leading factor - continuous strokes with the arms.
By comparing the crawler's movements with a similar standard, deficiencies in his movements are determined and exercises are outlined to eliminate them.
The correct swimming technique using the back crawl method is characterized by the following:
the swimmer's body is at the surface of the water in a horizontal, well-streamlined position, in a state of stable dynamic equilibrium, the head is lowered into the water;
hands are placed in the water approximately shoulder width apart. The stroke begins with bending the arm in elbow joint, while the palm is at the surface of the water. The entire stroke is performed with continuous effort to avoid the swimmer's speed decreasing mid-stroke;
the 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;
six-beat coordination of arm and leg movements;
inhalation is performed through the mouth while rowing one of the arms; exhale through the mouth and nose so that no water gets into the nose.
The following are characteristic of the correct swimming technique using the dolphin method:
the sweeping movement of the body is performed in such a way that the athlete’s shoulders are almost not immersed in the water;
the 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 the water;
the entire stroke is performed in a single movement from start to finish without delaying the movement of the arms;
a slight bending in the lower back in the second half of the arm stroke is accompanied by a weakening of the movements of the legs, which take the best position for flowing 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 forward movement of the arms through the air;
usually the arms move forward through the air straight, and with good mobility in shoulder joints slightly bent at the elbow joints;
at the end of the hand stroke, a quick breath is taken through the mouth, and for the rest of the cycle of movements, a slow exhalation continues;
coordination of movements of the arms and legs, as a rule, is two-impact. One downward kick coincides with putting your hands into the water, the second kick coincides with a stroke with your arms.
The correct breaststroke swimming technique in its classic version - with a pronounced glide after the kick stroke - is characterized by the following:
a swimmer with outstretched arms and legs while sliding takes a well-streamlined, almost horizontal position;
with an energetic stroke with your arms, your shoulders rise out of the water. At the same time, they do not move sharply upward, but up and forward, and also smoothly, when carried forward, they fall down after a stroke with their legs;
at the beginning of the stroke, the capture of water by the hands is clearly visible;
pulling up the legs is performed, if possible, with relaxed muscles, without upward movement of the pelvis;
V starting position before the kick, the shins form an almost right angle with the direction of movement of the swimmer;
The push with the legs is performed immediately after pulling them up and begins with extension in the hip joints, followed by extension in the hip joints. knee joints and straightening the feet;
active work of the feet (maximum spread of them to the sides before the push) significantly increases the efficiency of the push with the legs;
a cycle of movements usually involves one inhalation and one exhalation;
there is no “countertempo” in the movements of the arms and legs: the arms move forward slightly earlier than the push of the legs.
Improving the technique of sports swimming methods is carried out in the following main directions:
1. Increase the traction forces of the strokes and the progress of the swimmer during the stroke.
2. Reduce water resistance to the swimmer’s body.
3. Improve coordination of arm, leg and breathing movements.
4. Produce deep and rhythmic breathing.
Increasing the pulling force of strokes and the progress of the swimmer
forward is mainly achieved with the correct trajectories of limb movements and the development of muscle strength involved in the execution of strokes. Strengthening the traction of rows is successfully ensured by exercises on special simulators aimed at developing the strength endurance of muscles. In the process of training swimmers of the III-II categories, swimming with a swimming board is widely used for this purpose using movements of only 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 hand strokes (elimination of flexion in the lower back and bending of the legs in the hip joints).
Improved coordination of the movements of the arms, legs and breathing is achieved by rhythmically relaxing the muscles of the arms and legs during auxiliary movements before strokes (pulling up the legs when swimming breaststroke, moving the arms forward when swimming 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 zouk movements, is mastered to the point of automatism in the process of performing multiple swimming distances. The depth of breathing of a good catcher 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.
I. Insufficient forward movement during arm strokes
II. Poorly streamlined body position of the swimmer
III. Insufficient leading role of arm strokes
IV. Insufficient continuity of hand strokes
V. Holding the hand in the air after performing the stroke
VI. Excessive sliding with arm extended forward
VII. Excessive tension in the arm muscles, poor mobility in the shoulder joints, straight arm movement in the air and other disadvantages
II. Stiff hand movements that interfere with the execution of strokes due to placing the hand in the water close to the axis of the body
The influence of individual characteristics of athletes on swimming technique is manifested in the following:
swimmers with good buoyancy lie higher at the surface of the water. It is not advisable for swimmers with less buoyancy to copy this body position, since they will have to expend additional effort to do this;
The greater the swimmer’s distance between the center of body mass and the center of the volume of 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” legs. Therefore, the first of them, in order to maintain themselves in a horizontal position, have to increase the downward movements of their legs more, and the second - less. So, when swimming crawl, swimmers with “light” legs perform downward movements with them almost without emphasis, and swimmers with “heavy” legs - with a noticeable emphasis. When swimming breaststroke and dolphin, swimmers with “light” legs after finishing the stroke, as a rule, straighten them to a more horizontal position than athletes with “heavy” legs do;
Athletes with long arms and legs tend to swim at a slower pace than swimmers with short legs;
Breaststroke swimmers who have an excellent arm stroke usually use coordination of movements, in which the arms play a clearly predominant role, and in swimmers with an effective push with their legs, the dependence of coordination of movements on arm strokes is less pronounced.
These patterns should be taken into account by coaches.
When improving swimming technique, as well as when studying it, methods of visualization, methods of using words, the method of exercises and the method of sequential switching of attention are used.
The visualization method is used to demonstrate the correct execution of elements of swimming technique (movements with arms, legs, breathing) and the method of swimming in general. Effective results are obtained by watching good performances of swimmers at competitions and showing photographs and film clips.
Using methods of using words, the coach informs the swimmer of his shortcomings in movements and gives instructions for eliminating them. At the same time, it is important that the athlete clearly understands his mistakes. Instructions for correcting and improving movements should affect no more than one or two elements of technique. Trying to correct many deficiencies at once is impractical, since the swimmer will not be able to follow several instructions at once.
The exercise method involves performing exercises aimed at improving both individual elements of technique and swimming technique as a whole. To do this, exercises are used on land aimed at correct execution movements, exercises to increase mobility ■ in joints, exercises to develop the strength of the muscles involved in ra
Characteristic deficiencies in swimming technique and basic exercises to eliminate them
Flaws
Exercises
1. Exercises to develop the muscles involved in strokes: exercises with shock absorbers, swimming with weights, swimming with the help of ARM movements.
2. Swimming with an emphasis on moving forward during the stroke
1. Swimming with a board in your hands using leg movements, keeping your thigh almost parallel to the surface of the water.
2. Swimming crawl with a straight body
Swimming with continuous hand strokes
Swimming crawl with continuous pulling force throughout the stroke
Swimming crawl with the end of the stroke at the same pace with a quick start of moving the arm forward through the air
Swimming crawl with earlier start of arm strokes with high elbow position
1. Exercises to relax the arm muscles when carrying.
2. Imitation of carrying hands on land in a forward bending position.
3. Exercises to develop mobility of the shoulder girdle
Back crawl
1. Exercises on land to develop arm muscle strength.
2. Swimming on your back using strokes with one hand, performing crawl movements with your legs, extending the other arm behind your head.
3. Backstroke swimming, achieving good forward movement during arm strokes.
Swimming back crawl, placing your hands in the water slightly wider than shoulder-width apart to create looser, more powerful strokes
III. Poorly streamlined body position of the swimmer (head raised high, body position bent)
IV. The swimmer’s movement from the strokes is directed not only forward, but also to the right and left (“yaw”)
V. Abrupt start of the hand stroke, disrupting the rhythm of movements
VI. Holding 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 misses an inhalation while holding his breath
I. Insufficient forward movement during arm strokes
II. Insufficient forward movement as a result of leg strokes
III. Excessive bending of the torso when pulling the legs and bending of the body when rowing the legs
IV. Delayed leg stroke causing an "extended cycle of movement"
Continuation
Exercises
correct position
1. Practicing drying the body.
2. Swimming crawl on the back, keeping the body in a well-streamlined, almost straightened position
Swimming backstroke, achieving precise forward movement from arm strokes.
Swimming backstroke with a smoother start to the arm stroke
1. Swimming with the crawl on the back, finishing the stroke with the palm at the very surface of the water at the pace of carrying the arms through the air.
2. Backstroke swimming with the shoulders turning in the direction of the palm movement at the end of the stroke to make it easier for the hand to come out of the water
Swimming back crawl, performing one inhalation and one exhalation for each cycle of movements
1. Exercises on land to develop arm muscle strength.
2. Swimming using only arm strokes, keeping your legs stationary
1. Exercises on land to develop leg muscle strength, various squats.
2. Swimming with a board in your hands, making movements with your legs as in breaststroke, achieving a powerful push and a long slide,
3. Maintain yourself in the water for the longest time in a position with your arms raised up using leg movements, as when swimming breaststroke
1. Swimming breaststroke, achieving a stable, straight body position
2. Swimming with breaststroke, ending the stroke with the legs so that they, when stretched, provide a well-streamlined, almost straight body position
Swimming breaststroke with a quick pull-up of the legs and immediately following this stroke with the legs of the boat when swimming in this way, introductory exercises to improve starts and turns, swimming with only the arms or only the legs, swimming 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 at different speeds, swimming in difficult conditions (with weights, against the background of fatigue), etc.
The method of sequential attention switching is that the athlete is asked to consistently focus on the correct execution of individual elements of the technique. For example, when swimming 50 m lengths of crawl several times, it is suggested that in the first two or three sections, focus on relaxing the arm muscles as you carry them through the air; in the next two or three sections, pay attention to the beginning of the stroke with a high elbow position, then switch your attention to the end of the stroke, etc. This switching of attention to the correct execution of individual elements of the technique gradually improves the swimmer’s movements.
In the process of improving swimming technique, the coach must analyze the movements of swimmers, comparing them with the basics of correct swimming technique, identify deficiencies in the position of the body in the water, in the movements of the arms, legs and breathing, highlight the most significant deficiencies, select exercises and methods to eliminate them and give them to the swimmer necessary instructions.
During group training, it is advisable to improve individual elements of swimming technique at the same time for all swimmers in the group. It is recommended, for example, in one session to pay attention to the correct position of the body and achieving good streamlining, in the next session to the efficiency of strokes, in the next session to improving breathing, etc. This type of training allows the coach to give more specific instructions to each student.
The above are the main, most common disadvantages
The obvious truth is that in order to improve your results and physical condition, you need to constantly train. This section contains articles directly or indirectly related to training process. Right organized training swimmer will help you achieve better results in the optimal way, effectively using energy to achieve your goals.Catalogue of articles:
Muscles need energy to work. To obtain the necessary energy in the required volume, the body uses the anaerobic and/or aerobic energy generation system. By understanding how the necessary energy is generated and what substances are energy carriers, we can correctly plan the training load.
Depending on contractile properties, fatigue and method of obtaining energy muscle fibers divided into two groups - red and white. The ratio of these fibers in the body of each individual person is genetically determined. If white (fast) fibers predominate, then a person will be able to achieve greater success in power types sports, bodybuilding and sprinting. Conversely, the predominance of red fibers will contribute to the achievement of results over long distances that require endurance.
During swimming, almost all muscles of the body are involved to one degree or another. They perform the function of locomotion and stabilization of the body. Maintaining balance in the water and coordinating the muscles of the arms and legs is very important. Knowing which muscles are involved in swimming, you can pay special attention to working them not only in the water, but also during classes in the gym.
In order to swim effectively and achieve high results, swimmers train not only in the pool, but also outside it. What purposes do land training serve and what loads are needed for those involved in swimming?
Muscle spasms when swimming are not uncommon. During swimming, due to the fact that the swimmer has to pull his socks back when moving his legs, he most often suffers from cramps. calf muscles. A cramp also occurs after a strong push with the legs from the side of the pool when making a turn. The article talks about how to cope with a cramp, given simple tips on prevention.
Some pool visitors experience neck pain or significant discomfort in this area after swimming. A common cause of neck pain is poor swimming technique. It is important to be able to recognize technical errors in order to learn how to avoid them.
At times it happens that you want to “dilute” your workouts in the pool with other types of physical activity, or the pool is simply closed for preventive maintenance. In this article we will look at what types physical activity Best suited for a swimmer.
In open water competitions, it is very important to be able to maintain the desired trajectory of movement, because going astray from the straight path means swimming too much and losing precious seconds. The article will discuss why it is not always possible to maintain a straight trajectory and how to correct the situation.
Correct breathing- a fundamental component of swimming technique in any style. Proper breathing allows you to avoid many mistakes, and sometimes injuries, and improve your speed and time performance.
Drafting - the ability to stay directly behind or slightly behind the side of a faster swimmer - is one of the most important skills for open water competition. How and why is drafting used?
The ability to properly make turns at buoys is very important in open water swimming. It will allow you to save precious seconds and not lose your rhythm. Some tips in this article are designed to help improve your buoy turning skills.
Alexander Popov, Michael Phelps, Ian Thorpe - every swimming fan knows these names. You will find the swimming techniques of these and other legendary swimmers in the proposed video selection.
Some people know how to swim from childhood, while others learn as adults. In this article you will find general tips and tricks that will help an adult take the first step in conquering water paths.
Warm-up is an essential component of swimming training. Before performing serious training tasks or participating in competitions, it is necessary to properly prepare the body for the load. A properly conducted warm-up helps not only to warm up the muscles, but also to avoid injuries, use energy rationally and prepare psychologically for a lesson or start.
Swimming, along with warming up, is a necessary component of swimming training. Calm swimming at a low pulse helps to utilize lactic acid accumulated in the muscles, “calms” the body after intense exercise and helps it recover faster and better.
Flexibility is a person’s ability to perform movements with a large amplitude. The article describes the types of flexibility, factors influencing its manifestation, methods and techniques for developing flexibility.
Flexibility is essential in many sports, and of course flexibility is important in swimming. Good flexibility allows a swimmer to make more flexible and efficient movements in the water, expending less energy, getting less tired, recovering faster after exercise and reducing the likelihood of injury. From the article you can find out why the development of flexibility leads to best results in swimming, when and on which muscles to do stretching exercises, how to do it correctly.
Pre-workout nutrition should provide the body with all the necessary nutrients, prepare it for the upcoming loads and ensure a constant flow of energy. The article talks about which foods should be consumed before training, why and when this should be done, as well as nutritional features before certain types of training loads.
After training, it is very important to give the body the opportunity to rest from stress and recover for the next session. The better the recovery, the greater the chance of turning everything gained through hard training into excellent result. To provide maximum recovery you need to follow simple rules regarding daily routine, nutrition, and devote time to recovery procedures.
Post-workout nutrition is of utmost importance for the body's recovery after exercise. The swimmer needs to restore the reserves of spent nutrients in the liver and muscles, the level of fluid in the body, as well as the suppressed immune system. By understanding how to properly help the body recover after exercise and following simple recommendations, you can achieve more without harm to the body.
Sports nutrition and sports supplements designed for people involved in sports and fitness, as well as those leading an active lifestyle and who want to improve their health and athletic performance through the correct use of the body's resources and optimal recovery after physical activity.
Swimming equipment is a wide category of special sporting goods, used by swimmers during exercise in the pool. This includes swimming boards, sticks and paddles, a breathing tube and fins, and various exercise equipment for swimmers. With the help of swimming equipment, various training tasks are realized: muscle strength and endurance increases, general swimming technique and the performance of individual elements are improved.
There are three types of physical activity: anaerobic, aerobic and mixed. What type of load is determined by the way the energy is generated to perform it. This article compares all three types of exercise. The data is combined into a pivot table.
Aerobic physical activity is light exercises or moderate intensity (jogging, aerobics, cardio exercises, etc.). For aerobic exercise Typical are the work of a large muscle group, a fairly long training time, as well as the rhythmic repetition of certain movements.
Anaerobic physical activity is a high-intensity or high-speed load (weightlifting, sprinting), in which, in order to maintain muscle motor activity, energy will be obtained in the muscles through anaerobic energy production. Anaerobic training inherent periodization of the load (that is, constant muscle work lasts less than 3-5 minutes, after which rest is required).
To mixed (complex) aerobic-anaerobic physical activity can include all those activities and sports in which aerobic and anaerobic methods of obtaining energy are present or alternate ( game types sports, interval training, martial arts, cross-country running, etc.)
Interval training is alternating periods of intense physical work with short periods of rest or light (restorative) load. Interval training strengthen the cardiovascular system, increase muscle strength, and help lose weight. The interval training method is very rational and saves your time, but requires a certain level of physical fitness. Interval training can be applied to many types of activity: running outside or on a treadmill, elliptical trainer, cycling or exercise bike, skipping rope exercises and of course swimming.
Participation in competitions is an important and exciting event in the life of every athlete. The article gives advice on nutrition before and during competitions, warm-up and cool-down, psychological preparation to participate in the swims.
Swimming in conjunction with proper nutrition – the most effective remedy fight against overweight and unnecessary fat deposits! Swimming is one of the most energy-intensive sports; when swimming, your metabolism speeds up by half. Swimming creates a beautiful, slim and flexible figure due to the massaging properties of water and working out all the muscles. The article provides recommendations on swimming for the purpose of losing weight for people with different levels preparation.
Download in Excel format Norms, requirements and conditions for their implementation for the sport “swimming”
EVSK file dated December 20, 2013. This document is valid until the end of 2017.
Swim your distance to the bouncy and toned body swimmer, and let everyone else beg you to wear a swimsuit.
Swimming is a form of exercise that is rarely thought about, and if your membership is Gym includes access to the pool, why not take advantage of it? Yes, yes, I know this may sound a little scary. Styles, technique, equipment, etiquette, timing and intensity - swimming has its own set of rules and strategies.
However, all this fades into the background when you think about perfect body swimmer with a chiseled silhouette! It is elastic, toned, strong and graceful. This is exactly the type of build that many people strive to achieve. Not skinny, not massive, but combining everything you need. Plus, swimming is one of the best forms Cardio workout you can find - When submerged in water, your entire body is doing resistance training.
So why not dive into the water and come out with a more attractive figure? It doesn't take much to get started, and I'll give you the information you need to hit the pool today!
Swimming set
You wear certain clothes and use special equipment when you exercise. strength exercises or run. The same is true for swimming:
1. Glasses
Chlorine in water is really a nuisance. You don't want people to wonder why your eyes are red. Plus, the glasses look great! Their cost ranges from 150 to 1500 rubles.
2. Swimming suit
I like body-hugging swim trunks, but if you're more conservative, regular shorts will work. For women, a special swimsuit will be better than a bikini, however, the choice is yours. The price range is very wide, so find what suits you!
3. Swimboard
Many pools have such boards, but you can buy your own for about 150 to 900 rubles. A swimboard is used to isolate the lower part of your body.
4. Kolobashka (figure-eight float) or floating dumbbells
Gyms with a swimming pool usually have such devices, but you can buy your own for 200 rubles. The bun is used to isolate the upper half of the body.
5. Fins (optional)
You never know if the pool has fins for free use. So be prepared to buy your own, spending from 400 to 1500 rubles.
6. Waterproof watch (optional)
They are very useful for checking the time while sailing. You don't need something very expensive and fashionable - you can find an excellent pair with a stopwatch for 800-1000 rubles.
7. Life jacket or aqua belt
Many gyms with swimming pools have such equipment. The cost of each item ranges from 160 to 1000 rubles. You can use them for swimming at the end of your workout.
8. Bathing cap (optional)
Uncollected hair in the pool causes certain inconvenience. The cap costs from 250 to 700 rubles.
Pool etiquette
Have you ever encountered a situation where someone in the gym takes your bench or exercise machine? This is infuriating; and when meeting discourteous swimmers in the pool, a desire arises to drown them. Follow the rules below and don't risk your own life.
1. Choose a lane that matches your swimming speed
You don't want anyone to have to swim slower because of you, and you also don't want to have to slow down yourself. So to be comfortable, find a lane that suits your swimming speed.
2. Always ask or warn the swimmer that you want to share the lane with him.
It's not very polite to invade someone else's space at the pool. But when it's crowded, swimmers have to share lanes. Typically the maximum number of swimmers in one lane is three. And don't try to share a lane if there is only one other person in the pool besides you. This is just ridiculous.
3. When asking about the possibility of sharing the same lane, agree on how you will share it.
You can swim either in circles one after another, as in race track, or divide the path into two halves in the middle and stay on your side. Make sure you and your partner understand each other correctly!
Now everything looks great, but a head-on collision is only a matter of time.
4. Be mindful of other swimmers in your lane.
If you need to rest or feel like you are about to be overtaken, stop at the end of the path rather than in the middle. For safety reasons, always keep an eye on where your partner is when swimming.
5. Keep talking to a minimum.
It just infuriates me when someone in the gym tries to tell me about their life, and in the pool this situation is even more terrible. We all have places to rush to, exercises to complete. Close your mouth and swim.
Achieving the goal
The intensity of a swimming workout depends largely on one variable—your heart rate (HR). This is the same as pulse and is measured in beats per minute (BPM). To lose weight, we want to stay within limits as much as possible. effective frequency heartbeats. How to calculate it?
- First we will need your maximum heart rate (MHR). To find your MHR, subtract your age from 220.
- Multiply your MHR by 0.85 to get your maximum target heart rate (Max HR).
- Multiply your MHR by 0.75 to get your average target heart rate (Avg THR).
- Multiply your MHR by 0.65 to get your minimum target heart rate (Min HR).
In order for the workout to be most effective, and at the same time burn the maximum number of calories, swimming will require you to comply with the last three values during different segments of the workout. It is necessary that your heart rate does not exceed the Max Central Heart Rate (otherwise it will be too severe a regime) and not be lower than the Min Central Heart Rate (which will correspond to an insufficiently severe regime).
Your workout will be structured so that you can periodically measure your heart rate during rest periods.
To find out your heart rate right now, place 2 fingers on carotid artery and count your pulse for 30 seconds. To get the desired value, multiply this number by 2.
Swimming technique
To become familiar with the techniques of different swimming styles and useful tips, use the following links:
Time to take the plunge!
This workout includes various exercises resistance exercises that will help tone muscles, burn fat, and improve speed, endurance, and cardiovascular function.
You will swim using multiple styles that involve the whole body or some part of it, 3 different intensities, different distances and types of rest.
Workout #1: Upper Body Exercises
All exercises except warm-up and cool-down are performed with a bun to isolate the upper body.
Please note: Check your heart rate while you rest for 30 seconds after completing each exercise. This is to ensure that your heart rate matches your target heart rate for that segment of the workout.
