Coaching is sort of a dish served in a Michelin-starred restaurant: it should comprise elements that make it appetising and fulfilling for even the best palates.
To make a coaching session actually tasty, it should embody three primary elements:
1. It should be difficult. It should put you to the take a look at bodily, mentally, technically and tactically.
2. It should contain a development. It should grow to be harder as you go on, when it comes to velocity, respiration price, 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 below are 3 swim units to check out earlier than you grasp your swimsuit up!
1. 50/100/50
This swim set is an actual killer and teaches you how you can swim quick with solely quick rests. It must be carried out as follows:
- 50 m swum in your personal stroke beginning out of the pool on 1:00 minute at 100 metres tempo.
- 100 m swum in your personal stroke beginning within the pool on 2:00 minutes at 200 metres tempo.
- 50 m swum in your personal stroke beginning out of the pool on 1:00 minute at 100 metres tempo.
Repeat this set 3 occasions. Then add an additional 50/100/50 every week till you may 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 absolutely powerful and solely really useful for knowledgeable swimmers.
3. The horrible 100s
Even the title of this set is quite horrifying and it truly is a nightmare for many swimmers. It’s a very merely “designed” set however, if carried out correctly and at most effort, this can be very onerous to finish.
It consists of 6 x 100 m swum in your personal stroke on 6:00 minutes … all carried out at high velocity and simply 3/5 seconds slower than your private finest.
You possibly can carry out these swim units in any order you want. Order could also be necessary however execution is far more so.
Even the perfect coaching set is not going to assist you to obtain your targets if carried out badly. So try to swim your best possible at most effort.
Extra swim units on arenaswim.com
