Basic Swimming Workouts

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Basic Swimming Workouts

• Stephen Tucker-High School Level Swimmers

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Aerobic and Anaerobic Systems

• These Systems are a must in swimming..
• Aerobic-Muscles become more efficient. Requiring
  Less Energy over strokes.
• Anaerobic- Muscles need more energy, therefore
  becomes less efficient but faster strokes.

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Aerobic Workouts

• Basic Aerobic Workouts.
• 4x200 Freestyle on 215
• 4x400 Freestyle on 530
• 3x500 Freestyle on 630
• The point of Aerobic workouts is to get our body
  in the Target Heart Rate Zone.

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Anaerobic Workouts

• Basic Anaerobic Workouts
• 6x50s Freestyle on 1 minute.
• 8x100s Freestyle on 120.
• 20x25s Freestyle on 20.
• These workouts are done fast and require the most
  amount of energy in your body.

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Stroke Work

• There are Three Different Types of Stroke other
  then Freestyle
• Butterfly
• Backstroke
• Breaststroke

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Butterfly
Butterfly is just the Best!!
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Butterfly Workouts
Butterfly Workouts

• 4x50s on 1 Min.
• 6x75s with good stroke control.
• 4x100s-50 kick, 50 whole stroke.
• 10x25s-Fast from the Starting Block.

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Breaststroke..
Just one More Stroke!!
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Breaststroke Workouts

• 10x25s-Long and Strong Power Strokes.
• 8x75s- 25 kick, 25 swim, 25 drill.
• 6x100s- All out fast..Non-Stop

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Backstroke..
Just Have to go fast!!
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Backstroke Workouts

• 10x50s- 25 kick, 25 Swim
• 10x100s- 50 kick, 50 drill
• 5x200s- 100 Swim, 100 kick
• Good Turns and Underwater Kick

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Distance Swimming

• Intense Swimming and Training
• Working the Aerobic System
• Strokes need to be efficient at all times.
• Will Increase lung capacity.

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Distance Workouts

• 5x400s on 6 min.
• 20x100s on 120.
• 4x800s on 9 min.
• 20x50s-race pace swimming.

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Sprinting
Maybe One day I can be the Fastest in the world!
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Sprinting Workouts

• 10x100s on 120.
• 5x200s on 215
• 10x25 on 20 sec.
• Repeat Set Again.

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Hypoxic Swimming

• Swimmers use this to increase lung capacity.
• Swim this by 100s.
• First lap takes four breathes.
• Second lap take two breathes.
• Third lap take four breathes.
• Fourth lap take zero breathes.

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Importance of using drills
Drills are the most important in Swimming
Lifestyle!
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Examples of Different Drills

• Dragging Finger Tips.
• Catch-Up Drill.
• One Arm down, One Arm Back.
• Six kicks and switch.

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Flip Turns

• Flip Turns give swimmers the extra edge to be
  faster!!

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Competition Suits

• LZR Fastskin Fastskin II
  FS-Pro

Performance Enhancing Suits to Make Swimmers
Faster!!