Does Your Swimming Fitness Training Include The Best Swimming Workout?
The best swimming workout means different things to different swimmers. Remember, swimming is not an intuitive activity like running.
On this page we will discuss the many different aspects of swimming fitness training routines that are needed for the best swimming workout.
All swimming workouts must include proper "warming up".
A good swimming workout must include a warm-up that consists of at least 400 meters of swimming, along with some kicking and pulling drills. Warming-up is an essential part of the best swimming workout in order to avoid developing problems of the shoulder joint and upper back.
During a warm-up for any swimming workouts your target heart rate should be about 60% of maximal.
During the warm-up phase of what could be considered the
best swimming workout,
try to work on efficient stroke "stealth" swimming fitness! Your warm up is the best time to use stroke drills. This serves the purpose of providing stroke patterning along with the warm-up.
"Basic Principles Of Interval Training For The Best Swimming Workout"
For the best swimming workout results you need to concentrate on
daily swimming workouts
that will enhance endurance. Interval swim training will allow this to happen.
Interval training sets (for both swimming fitness strength and endurance) are generally comprised of repeated, swims lasting 45 seconds to 4 minutes.
The basics of interval training for the best swimming workout include the following:
Swim at a slow to moderate pace for five to ten minutes to warm-up muscles and cardiorespiratory system.
For anaerobic training, sets should be performed until repeat times can no longer be held. There is no magical number of repetitions for a set, but the distance is typically 50 to 100 meters, or a time of about 45 seconds.
Swimming at a prescribed intensity pace for as long as possible is most important for the best swimming workout. When desired pace can no longer be sustained, the set should be terminated,
Work: recovery ratios play an important part in the type of adaptation that occurs. A 1:1 work recovery ratio would be to swim 45 seconds and rest 45 seconds, whereas a 1:2 ratio would be to swim 45 seconds and rest 90 seconds,
To stimulate endurance adaptations, recovery intervals between repetitions should be less than 30 seconds. For maximum benefit, it is best to keep the interval less than 15 seconds. For anaerobic adaptations to occur, to make the best swimming workout even more effective, recovery intervals should be in excess of one minute and up to at least twice the duration, of the repetition swim. These effects occur independent of the repetition distance or pace,
The longer the rest interval, irrespective of the distance being repeated, the greater the use of the anaerobic system. With long rests, it takes considerably longer for the aerobic energy system to be reactivated. Short rest intervals keep the aerobic system functioning, particularly during initial recovery.
"Interval Training Is The Backbone Of The Best Swimming Workout"
The information below shows how the different energy systems can be trained in an interval workout. Swim 1 is a hard effort, short distance and a lot of rest; this type of effort builds the anaerobic (CP) and transitional (Lactate-CP) energy systems.
The second swim consists of fewer sets at a longer distance and with shorter rest intervals; this swim would challenge the aerobic system.
Energy Systems Used During Interval Sets
Lactate-CP System Swim 1: 10 X 100 m with 45 sec. rest 10 = Repetitions (Sets) 100 m = Distance in Meters
Aerobic System Swim 2: 5 X 200 m with 5 sec rest 5 s Repetitions (Sets) 200 m = Distance in Meters
Interval Sets - Endurance Freestyle Swim: 10 x 50 m with only 5 sec. Rest
A swimming pace clock is the best way to time intervals: a diving watch works fine.
Rest 5 seconds between each swim,
Start with efficient "stealth" stroke, work into distance race pace.
Don't overkick,
Try to match your 1000 meter pace with this set.
Freestyle Swim: 50-50-100 m with 5 sec. rest
Swim 2 x 50 meters with 5 seconds rest, then swim 100 meters-
Repeat 3X.
This set builds into a 100 meter swim where the swimmer triesto match the pace set in the 50 meters.
Back off of the 50 meters a little to save up for the 100 meters,
If you want, add an extra 15 seconds of rest between each 50-50-100 to keep the quality up,
A "buildup" set like this will do great things for your enduranceand sense of pace.
Freestyle Swim: 10 x 100 m with 10 sec. rest
Rest 10 seconds between each 100 meter swim.
Swim smoothly and efficiently. This is the set where you mayexceed your long, slow swimming 1000 meter time!
Breaststroke Swim: 50-50-100 m - 5 sec. rest
Done like the freestyle 50-50-100 set outlined above.
Concentrate on keeping effort level up.
"Interval Sets - Strength And Power For The Best Swimming Workout"
Freestyle Swim: 10 x 50 m with 30 sec. Rest
Begin at a strong pace. Build to race pace with a strong turn and an extra strong finish. Try to be within 5 seconds of your race 50 meters pace, usually equal to your race 200 meter pace.
At first, try just 5 x 50 meters with 30 second rest.
This is the most power-oriented freestyle set. It will also allow you to discover your true maximal heart rate. If you start to die off at the end, increase your rest a little to keep your pace.
If you are particularly strong and want to build more speed, do this set with zoomers.
Freestyle Swim: 10 x 100 m with 45 sec. rest
Same pace approach, as the 50 meter interval set. This is for advanced swimmers with a refined stroke. It will build power,but this set should be used no more than once every two weeks.
The rest interval should be 45 seconds for this length of swim; adjust your interval accordingly.
Breaststroke Swim: 10 x 50 m with 30 sec. rest
Like backstroke, work on hard swimming with about 30 secondsof rest. Breaststroke is very taxing when done hard but like bicycling it is easy to throttle back and have the appearance without the substance.
"Integrated Workouts For The Best Swimming Workout"
For pool training it is necessary to integrate your sets into a comprehensive workout. At first you will want to limit your hard sets, but as your
swimming fitness
improves, hard drills can be extended.
For the best swimming workout it's worthwhile alternating between anaerobic and aerobic workouts. In this way your performance should be optimized.
For the best swimming workout to continually challenge your abilities you should alternate between easy days and hard days. For competitive speed, it is good to swim at least four days a week; this will help keep stroke efficiency. Swimming days provide good relief for tight muscles generated by running and weight training.
Swimming fitness training has some specialized weight training techniques. The primary issue is that swimmers have full range of motion of their arms during exertion.
Muscle contraction is fairly constant over the entire arm motion requiring balanced power throughout. Fitness training methods that include weight training must complement this fact, or muscle tightness develops that actually works against the swimmer.
You can visit our section entitled "What is weight training?" for more information.
For the best swimming workout pulley pulls are excellent weight training techniques. The classic is the lat pull-down station present in virtually all weight rooms and multi-station machines. A better arrangement is for weights and pulley setups to be individualized for each hand.
Pulley pulls used in conjunction with the best swimming workout are "isotonic" and mimic the constant resistance of water. Weights should be kept on the low side, permitting high speed weightlifting of between 1-1.5 seconds per repetition. Hold slightly at the end of each lift to prevent banging weights and getting thrown out of the weight room.
For the best swimming workout use high reps, never less than 10 with weight training.
Cross training such as canoeing, rowing, kayaking, and cross country skiing can also add to the effectiveness of the best swimming workout. This is due to the fact that all involve repetitive arm use in a pattern that is generally complementary to a swimmer's stroke.
These sports training techniques will impart strength to the shoulder and chest muscles that will help your swimming fitness.
