Sport Specific Training Swimming SHMD 249 15102013 1

Sport Specific Training: Swimming SHMD 249 15/10/2013 1

Introduction • Olympic sport: Relay & Medley 50 m Freestyle 200 m Individual Medley 100 m Backstroke 100 m Breaststroke 100 m Butterfly 200 m freestyle 200 m Backstroke 200 m Breaststroke 200 m Butterfly 200 m freestyle 400 m Freestyle 800 m Freestyle 1500 m Freestyle Marathon Swimming 10 km 400 m Individual Medley 4 x 100 m Freestyle Relay 4 x 200 m Freestyle Relay. 200 m Individual Medley 4 x 200 m Freestyle Relay 200 m Individual Medley 4 x 100 m Medley Relay 2

Energy • Swimming vs. running. • Swimming = 4 x 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: 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 (100 m) 4 x 25 with no more than 20 breathes rest • Workout #2 (100 m) 4 x 25 with no more than 15 breathes rest • • Workout #3 (200 m) • Workout #5 (400 m) 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 (500 m) 8 x 25 with no more than 15 breathes 2 x 75 with no more than 15 breathes rest 2 x 25 with no more than 15 breathes rest Workout #4 (200 m) 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 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