Medley coaching will not be straightforward, however it’s definitely one thing it is best to be taught to do if you wish to develop into a extra full swimmer. Coaching for all 4 strokes will increase your cardio capability and offers you a greater really feel for the water.
There are numerous advantages to be gained from medley coaching:
1. Coaching selection. Now we have already seen that selection is the important thing to profitable coaching.
2. Diverse stimuli. A wide range of completely different stimuli means extra and completely different motivation and higher consideration to element.
3. The potential for participating in numerous races from traditional. This may have enormous advantages in the case of your individual races.
The methods to be adopted are quite simple:
– Work in your weaker strokes a minimum of a couple of times every week
– Change strokes steadily throughout particular person coaching periods
– Practice all of the completely different strokes in the proper order
- 20×50 m medley (5x butterfly/5x backstroke/5x butterfly/5x freestyle)
– Practice 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 in your legs
- Swim “full” strokes when coming into and exiting turns
- pay very cautious consideration to turns
Having grasped the essential rules of medley coaching, you can begin to use them so as to:
1. Practice your cardio capabilities with completely 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. Practice the completely 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. Practice your weakest strokes
units x 150 m (with out freestyle):
- 50 butterfly/50 backstroke/50 breaststroke
- 25 butterfly/25 backstroke/25 breaststroke
4. Practice 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 last piece of recommendation
When you’re doing medley coaching periods, attempt to prepare with and towards different swimmers, who’re stronger that you just at different strokes. This can 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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