swimming training program help!!! (1 Viewer)

[fitzpatrickr]

If anyone knows any tips for making a seasonal training program for a short distance swimmer could u tell me pls? or else, even just examples of traingin programs, thanx

 

[Mc_Meaney]

Improve analactic energy system ----> work with in the anaerobic threshold

Apart from that...im lacking.

Maybe weights for tone, aerobic to improve cardio, do some trainin at altitutude (strengthens lungs) lalala

got nothin, soz

 

[Cab31]

You have to look at the swimming season - where are the major meets (march and september usually). You have to talk about building up aerobic capacity, then speed work and strength work and then tapering for peak performance.
Work out what the main energy systems are, then figure out how to train for them.
Its not that hard...If you ignore the swimming part and think about the energy system that is being worked instead, then it will all come together

 

[Brad1989]

hey,
make sure that you include a proper warm up and cool down. refer to the principles of training and target areas which use the specific energy system.

stuff like 10 X 50m @ 60 at MAX effort
kicking sets with a kick board and also explosive exercies such as doing dive start sprint for 25, 50 or 100 metres.

overtraining aspects such as for 50m doing 75m fast for maybe 6 reps.
or for 100m doing 150 the same as above

hope it helps

 

[caraleemura]

Hi, hope i can be of some help, as a swimmer i know types of programs for sprinters.
Lots of work with anaerobic systems, atp/pc and lactic acid, but the aerobic system cannot be negleted as 100m swimmers still need aerobic fitness not just to the level of endurance swimmers.
Lots of sprints that are specific to the event for exampl a 50m swimmers main sets consist of 15m sprints and 20m sprints directly working what needs to be repeated in a race, this is specificity toward there chosen event. you can mix it up by doing srpints from the block with a dive, or sprints from mid pool, and even into the wall tumble turn then out again to provide variety.
Sprinters need alot of strength training and also power and speed training outside the pool.
not only do ATP/pc sets need to be undertaken but also lactic acid production and tolerancre, because even though a 100 doesnt take very long lactic acid system is used significantly. lactic acid production sets would reqire Fatleck training from arobic training, ill allows the sprinting section to produce lactic acid, but the active rest helps to remove it to be able to spint again, Interval training can be used for lactate tolerance because of no active rest and this doesnt allow for the breakdown of lactic acid this is especailly useful to help simulat ethe last 25m of a 100m race which can help athletets puch through pain barriers, this tolerance is essesntial for swimming programs, just remember even if they are sprinters they still requires many km's in the water as swimming is a very unnatural movement. Warm-up and cool down is very important not only in training but also for compition, warm-up should also include dry-land activities like skipping, running, armswings, and other ROM and ballistic stretching to prepare the body for the nature of the sport. stregthening activities also used such as squats and lungs and med ball work. coll down is essential to break down and remove lactic acid. When talking baout the program it is also prob. beneficial to include small information about nutrition and eating directly after training to replenish exhausted CHO's supplies. Hope im of some help, also it is best to either focus on distance or sprinters of a specific stroke because otherwise it is to broad as all different events and strokes have very different training programs,