Coaching is sort of a dish served in a Michelin-starred restaurant: it should comprise substances that make it appetising and pleasurable for even the best palates.
To make a coaching session actually tasty, it should embody three primary substances:
1. It have to be difficult. It should put you to the check bodily, mentally, technically and tactically.
2. It should contain a development. It should develop into harder as you go on, by way of velocity, respiratory fee, rests and variety of reps.
3. It should make you swim sooner in a race. Coaching should actually make a distinction to your performances.
Listed here are 3 swim units to check out earlier than you cling your swimsuit up!
1. 50/100/50
This swim set is an actual killer and teaches you the best way to swim quick with solely brief rests. It must be carried out as follows:
- 50 m swum in your individual stroke beginning out of the pool on 1:00 minute at 100 metres tempo.
- 100 m swum in your individual stroke beginning within the pool on 2:00 minutes at 200 metres tempo.
- 50 m swum in your individual stroke beginning out of the pool on 1:00 minute at 100 metres tempo.
Repeat this set 3 instances. Then add an additional 50/100/50 every week till you’ll be able to full 5-8 units in a single single session.
2. The magic of medley
- 4 x 25 medley (i.e. 25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle) on 30 seconds
- 100 medley altering stroke each 25 m on 2:00 minutes
- 4 x 50 medley, one for every stroke on 1:00 minute
- 200 medley altering stroke each 50 m on 4:00 minutes
- 4 x 100 medley, one for every stroke on 2:00 minutes
- 400 medley altering stroke at 100 m on 8:00 minutes
This set is basically robust and solely really helpful for skilled swimmers.
3. The horrible 100s
Even the title of this set is fairly scary and it truly is a nightmare for plenty of swimmers. It’s a very merely “designed” set however, if carried out correctly and at most effort, this can be very arduous to finish.
It consists of 6 x 100 m swum in your individual stroke on 6:00 minutes … all carried out at prime velocity and simply 3/5 seconds slower than your private finest.
You’ll be able to carry out these swim units in any order you want. Order could also be vital however execution is far more so.
Even the perfect coaching set is not going to assist you obtain your targets if carried out badly. So attempt to swim your highest at most effort.
Extra swim units on arenaswim.com
