Swimming

Swimming Language 101

  • Counting Laps
    • 25 yards = 1 lap
    • 50 yards = 2 laps
    • 100 yards =4 laps
    • 200 yards = 8 laps
    • 500 yards = 20  laps
    • etc.
  • IM = all the strokes in a specific order
    1. Butterfly
    2. Backstroke
    3. Breaststroke
    4. Freestyle
    • Ex: 100 IM = 25 (1 lap) of butterfly, backstroke, breaststroke, and freestyle
  • DRILL = slowing down your stroke and work on a specific part of your stroke to be more efficient in the water
  • PULL = using only your arms to pull your body forward in the water
    • Put a pull buoy between your legs (most pools have pull buoys available if you do not own one)
    • Also, you can use paddles, which give you a stronger catch and help perfect your stroke
  • KICK = using only your legs to move your body forward in the water
  • Hypoxic swimming = training with little oxygen
    • Decreasing the number of breaths you take per lap

Swimming Workouts

1) Balanced Warm-up (OR Workout depending on your level of swimming)

  • Basic 5-4-3-2-1
    • 500 Freestyle
    • 400 KICK  (50 kick, 50 stroke)
    • 300 PULL (work on a breathing every 3 or 5 strokes)
    • 200 IM DRIL (25 drill/ 25 swim for 50 butterfly, 50 backstroke, 50 breaststroke, 50 freestyle)
    • 100 IM STROKE (25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle)
  • 6-hypoxic 50s on 1 minutes
    1. 6 breaths for the entire 5
    2. 5 breaths for the entire 50
    3. 4 breaths for the entire 50
    4. Repeat 1, 2, 3 to complete your 6- 50s
  • 200 Warm-down (freestyle, backstroke, etc.)

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