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Swim Training

by / Tuesday, 26 June 2012 / Published in Uncategorized

Basic Swim Training principles for Triathletes & others
The part-time swimmer has a tough job finding the time to train, work commitments, family life and other stuff all get in the way of regular training.

Swim Smart
>Try to fit in at least 3 swim sessions a week, time permitting at least 1 hour long for each session.
>Focus on the specific swimming and type required for your event, for example…
>If you’re new to the sport of Triathlon and swimming your Aerobic Base of fitness with lots of skill development drills ECT is key.
>If your training for longer distances you must focus on that swim distance, it’s no good swim training with short sets; you must build an Aerobic Base of swimming strength and endurance.
>Focus on your weak areas, if your kick is poor make the time to fit in good kick sets, your kick is highly important for good stroke balance.

Kick sets for developing your stroke
Developing your Front crawl kick
A good front crawl kick is highly important, not only for propulsion but for a well balanced stroke, good balance is highly important try these kick sets for a stronger leg kick.

16x25m front crawl kick 15 seconds rest @ 25m
Try adding this to an endurance set for example, if you are training for a 1500m swim a training set may go…

600 warm up
1x800m front crawl – steady
16x25m front Crawl kick 15 seconds rest @ 25m
Then swim 1x 1500m race pace ( timed )

Swim 8x50m kick with 30 seconds rest after each 50m
Try adding this to an endurance set for example, if you are training for a 1500m swim a training set may go…

600 warm up
8×100 front crawl pull + 10 seconds recovery
3x400m front Crawl – steady with 30 seconds rest after each 400m

Swim 8x50m kick with 30 seconds rest after 50m

Kick test sets
Kick test sets are simple, try them once a month and record your time, any distance but all with one goal in mind… kick as far as you can with a set time
Example;
Endurance kick Test
Timed 400m
Timed 800m
Sprint kick Test
50m sprint
100m sprint
Or try this…
Give yourself 5 minutes – then kick as far as possible in that time – record the distance and repeat monthly.

Top 10 ways to develop your Front crawl kick
1- Spend some time EVERY session to work on your kick
2- Improve your ankle flexibility and improve your kicking
3- Use fins to improve ankle strength but don’t get hooked on kicking with fins for every set
4- Try mixing your endurance sets up with kick sets –
5- When doing kicking sets kick from your hips, not your knees, this will only put overload on your ankles and effect your kick
6- Do a regular kick set test, and record.
7- If your unable to kick a whole length the stop where possible +~5 seconds mid way before you continue
8- Gain additional mobility – even 5-10 minutes ankle mobility every day will improve your kick
9- Keep most of your foot out under the water

And number 10 THE TOP KICKING TIP! Keep at it you may not be very good at kicking but it is important (very) so stick with it!

Improve the catch phase of your stroke
The catch phase of any stroke is highly important, a good feel for the water is highly important, finger paddles can help.
The paddles heighten stroke awareness and emphasize stroke imperfections, making it easier to identify and correct technique. Sculling Paddles are a great way to build forearm and finger strength by accentuating the entire stroke from entry to finish

Try This simple set, once a week at least, it can be added into any training program.

12x25m with finger paddles- + 5 seconds rest after each 25m
8x25m without finger paddles- + 5 seconds rest after each 25m
12x25m with finger paddles – + 5 seconds rest after each 25m
8x25m without finger paddles + 5 seconds rest after each 25m

MOST IMPORTANTLY – ENJOY!! 🙂

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