Sport Specific Training:
Swimming
SHMD 249
15/10/2013
1
Introduction
• Olympic sport:
• Olympic sport: Relay & Medley
50m Freestyle
200m Individual Medley
100m Backstroke
100m Breaststroke
100m Butterfly
200m freestyle
200m Backstroke
200m Breaststroke
200m Butterfly
200m freestyle
400m Freestyle
800m Freestyle
1500m Freestyle
Marathon Swimming 10km
400m Individual Medley
4 x 100m Freestyle Relay
4 x 200m Freestyle Relay
4 x 200m Freestyle Relay.
200m Individual Medley.
200m Individual Medley
4 x 200m Freestyle Relay
200m Individual Medley
4 x 200m Freestyle Relay
200m Individual Medley
4 x 100m Medley Relay
4 x 100m Medley Relay
4 x 100m Medley Relay
4 x 100m Medley Relay
2
Energy
• Swimming vs. running.
• Swimming = 4x energy running.
• WHY???
• Drag forces – water resistance.
3
Introduction
• Swimming workouts focus on building:
– Muscular endurance.
– Cardiovascular endurance.
– Muscle strength.
– Explosive power.
4
Introduction
• Swimming involves all major muscle groups,
any weakness = poor performance.
• Upper-body: strong arms & shoulders for speed & stamina.
• Core muscles: important for maintaining straight-body
water position.
• Lower-body: plyometrics for explosive power needed for
push-offs.
5
Introduction
• Principle of specificity:
• By far the most effective way to improve you swimming is to
swim.
6
Aerobic Training
• Off-season: cross training
– Running, cycling
• In-season: swimming
7
Aerobic Training
•
Workout #1 (100m)
4 x 25 with no more than 20 breathes
rest
•
Workout #2 (100m)
4 x 25 with no more than 15 breathes
rest
•
•
Workout #3 (200m)
• Workout #5 (400m)
1 x 75 with no more than 20 breathes rest
1 x 25 with no more than 15 breathes rest
3 x 50 with no more than 15 breathes rest
6 x 25 with no more than 15 breathes rest
• Workout #6 (500m)
8 x 25 with no more than 15 breathes
2 x 75 with no more than 15 breathes rest
rest
2 x 25 with no more than 15 breathes rest
Workout #4 (200m)
4 x 50 with no more than 10 breathes rest
1 x 50 with no more than 20 breathes
4 x 25 with no more than 5 breathes rest
rest
6 x 25 with no more than 15 breathes
rest
8
STRENGTH DEVELOPMENT
• Basic analysis of front crawl stroke mechanics:
• 'arm pull down' through water: propels swimmer forward.
• 'leg kick’ alternates hip flexion & extension of the legs.
9
STRENGTH DEVELOPMENT
• Competitive swimming involves: 'dive start & push off turn’:
dynamic ankle, knee and hip extension.
• Focus on exercises related to these movements (Strength
training).
10
STRENGTH DEVELOPMENT
• Swimming requires both muscular strength & endurance.
• Train to develop strong muscles with high endurance capabilities.
• Muscular endurance:
– 1 – 2 sets, high reps (15+) with low / medium size weights.
• Strength:
– 1 set using a heavier weight, for 6-10 reps.
• Frequency: 2-3 times a week
• Upper-body (2 sessions) & lower-body (1 session).
11
Upper-body Workout
• Wide Arm Push-Up
• 1 Arm Row
• Biceps Curl
• Triceps Dips
12
Upper-body Workout
• Bench Press
• Tricep Kick Backs
• Reverse Fly's
• Lateral Raise
13
Upper-body Workout
• Close Arm Press-Ups
• Normal Fly's
• Shoulder Press
14
Lower-body & Abdominal Workout
• Side leg raise (balance both legs)
• Wall squat
• Toe touch opposite hand (balance).
• 1 leg squat (balance).
15
Lower-body & Abdominal Workout
• Static adductors.
• Pulsing abductors.
• Air squats.
• Front raised lunge.
16
Lower-body & Abdominal Workout
• Pulsing hip extension (balance).
• Bent leg side raises.
• Deep squats.
• Standing bear squat (balance).
17