Medley coaching will not be straightforward, however it’s actually one thing you need to be taught to do if you wish to change into a extra full swimmer. Coaching for all 4 strokes will increase your cardio capability and provides you a greater really feel for the water.
There are numerous advantages to be gained from medley coaching:
1. Coaching selection. We’ve already seen that selection is the important thing to profitable coaching.
2. Various stimuli. A wide range of totally different stimuli means extra and totally different motivation and higher consideration to element.
3. The potential of collaborating in several races from standard. This could have enormous advantages in relation to your personal races.
The methods to be adopted are quite simple:
– Work in your weaker strokes not less than a few times per week
– Change strokes incessantly throughout particular person coaching classes
– Prepare all of the totally different strokes in the correct order
- 20×50 m medley (5x butterfly/5x backstroke/5x butterfly/5x freestyle)
– Prepare your legs. Swim the butterfly and breaststroke along with your arms stretched alongside your sides and the backstroke and freestyle partly on one aspect
– Work on altering stroke whereas turning throughout units to your legs
- Swim “full” strokes when getting into and exiting turns
- pay very cautious consideration to turns
Having grasped the fundamental rules of medley coaching, you can begin to use them with the intention to:
1. Prepare your cardio capabilities with totally different sorts of units
– “There and again” technique
- butterfly/backstroke/breaststroke/freestyle > freestyle/breaststroke/backstroke/butterfly.
For instance, 8×100 medley, 1x “there” 1x “again” with 20” restoration
– “Pairs” technique
- Butterfly/backstroke, backstroke/breaststroke, breaststroke/freestyle, freestyle/butterfly. For instance, 16×50 medley, 1x “pair” with 10” restoration
2. Prepare the totally different strokes in development:
25 butterfly
50 butterfly/backstroke
75 butterfly/backstroke/breaststroke
100 medley
75 butterfly/backstroke/breaststroke
50 butterfly/backstroke
25 butterfly
3. Prepare your weakest strokes
units x 150 m (with out freestyle):
- 50 butterfly/50 backstroke/50 breaststroke
- 25 butterfly/25 backstroke/25 breaststroke
4. Prepare at race tempo with intervals (for the 200m medley)
25 butterfly with 5” restoration
50 butterfly/backstroke with 10” restoration
50 backstroke/breaststroke with 10” restoration
50 breaststroke/freestyle with 5” restoration
25 freestyle
Right here is one remaining piece of recommendation
If you find yourself doing medley coaching classes, try to prepare with and towards different swimmers, who’re stronger that you simply at different strokes. This may actually enable you enhance your weaker strokes. Additionally, you will discover that medley coaching even helps you enhance your favorite stroke.
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