Swim season

  • Artesin

    Posts: 482

    Jul 22, 2008 7:42 PM GMT
    So for me swim season just keeps getting closer and closer, which is good but horrible at the same time cause Ive been outta commission for a few months. trying to get back on track (haha crossreference ?) and reduce times and build endurance as much as possible within the next few months. Anyone have any routines, in an out of the pool, which could help with this goal? As of right now Ive been doin a lot of shoulder, back and ab work to catch em up. In the pool I transsition to different strokes every 4 laps after I get up and do around 30-40 pushups every 4 laps. Roughly I get in about 40 laps when I hit the pool everyother day. As far as I can tell butterfly and dolphin kicks are the weakest strokes I have. Any helps appreciated.
  • Bunjamon

    Posts: 3161

    Jul 22, 2008 9:13 PM GMT
    Do a google search for some actual swimming workouts. Something like this:

    500m warmup (100 swim, 100 kick, 100 pull, 100 drill, 100 swim)
    Ladder (8x50, 6x100, 4x150, 2x200, 500, 2x200, etc. until you're back at 8x50)
    Do some drills, including kicking and pulling drills.

    This type of workout might not help you because I have no idea if you're sprinting or going for distance or what stroke you specialize in or anything like that. You don't need to switch up strokes a lot if you don't use a lot of different strokes. (I hardly ever do fly because I never, ever swim fly. Focus on what you need to improve that technique instead of trying to perfect technique for a useless stroke).

    The internet is such an amazing tool. Use it to find some good workouts and you'll be well on your way.
  • lifeat84

    Posts: 54

    Jul 24, 2008 4:07 PM GMT
    focus on making sure you are getting all three or four stages to each stroke and kick(the number of stages depends on which stroke you are doing)

    Front Crawl: watch your rotation time, keep up a good extension and dont forget to sweep through out the pull and the final push before the recovery. on the kick dont let your ankles go too crazy , get a even rhythm going with your hips, and keep those thighs tightbut not touching.

    Breaststroke: pay attention to the angle of your elbow throughout the entire stroke, enough of a bend to not kill your shoulder, but not so much that you are bobbing up and down more than necessary. Keep the knees turned in and feet pressed out and try to go 2 or 3 strokes between breaths...and for the love of god keep the glide reasonable 2 or 3 seconds, not half a second, not an entire breath...

    Back Crawl: rotate here too!, head back, wrists turned out and push down the side of the body not reaching down to the bottom, flutter just like front crawl an inch or two under the surface.

    Fly:your back bends...let it, especially when you are at eh apex of each stroke, remember that the body is like a whip. the kick should never be forced, just focus on throwing your shoulders and hips in rhythm and the sweeps with the pull. Keep the head down until you need to breathe.

    Hope it helped, if im just saying what you already know, sorry to waste your time.
  • Posted by a hidden member.
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    Aug 12, 2008 4:17 AM GMT
    I think the most important thng for you t do it get your lung capicity back up there. If you can pull a good 25 min 1000 then your good. I know thats not very fast, but if yu don't have the endurance for it doing sprint sets is going to kill you. if i take a break from swimming I always end up with big problems if i try to do 100's on a minute thrity or similar. getting the endurance back is the hardest part