We have already discussed the importance of the pull buoy (and how it can help improve both your position in the water and your stroke with Lifeguard Classes near me.
This article proposes a three-week plan primarily geared toward building arm strength so you'll be in shape for open water competitions.
First of all, you should know that there is a very close correlation between the strength that the upper body develops and the performance of swimmers. Study 1 has shown that propulsion, especially in freestyle, is mainly generated by the movement of the arms, and in particular the forearms and hands.
The basic problem detected in aquatic sports such as swimming is that the force is not applied against a fixed resistance, as in the case of land sports, but against a moving mass.
This means that the force applied does not correspond to the total force that the athlete is capable of generating.
Strength, in fact, is directly proportional to technique: the better the swimmers' technique, the higher the percentage of force they are using in the stroke (the efficiency index). two
Let's now focus on how to increase arm strength to improve stroke efficiency.
We present a three-week plan that will serve you the same whether you are a beginner or an expert:
1. Week of preparation
2. Speed Week
3. Recovery Week
There are three sessions per week. Try to train regularly and you will get visible results.
Week 1
Monday
- 400 easy.
- 5 × 100 aerobic with 15 "recovery.
- 200 back legs.
- 5×100 aerobic with pullbuoy and 15” recovery.
- 200 back.
- 5×100 legs (25 fast/75 aerobic) 15” recovery.
Wednesday
- 200 easy.
- 6×50 sprints 1-3 with 20” recovery.
- 2×400 pull (1x breathing every 3 strokes 1x breathing every 3/5 changing every 50) with 30” recovery.
- 5×100 (25 not freestyle/75 freestyle) with 20” recovery.
- 6×50 (25 fast/25 slow) with 20” recovery.
- 200 easy
Friday
- 10' easy
- T-1000, 1,000m test.
*Swim as best you can, trying to maintain a constant speed. Record the time and it will come in handy for reference after a few weeks with American Lifeguard Association Miami.
week 2
Monday
- 400 at a steady pace.
- 16×25 (1x fast 1x slow, any stroke) at 45”
- 100 double back.
- 8×50 acceleration with 1-4 pullbuoy with 20” recovery.
- 100 double back.
- 4×100 combo* (50 legs + 50 with pullbuoy) aerobic with 20” recovery.
- *combo = swim using the pullbuoy as a float. Using the pullkick would be even better.
- 200 (100 double back / 100 of your choice)
Wednesday
- 200 easy 200 legs 200 arms
- 12×75 pullbuoy (1×25 fast/50 aerobic 1x acceleration 1x slow) 20” recovery.
- 400 (25 freestyle/25 foot crawl/50 any style)
- 8×12.5 freestyle fast with head above the water line at 45”
Friday
- 10' easy
- 4×400 with 60” recovery swimming fast and at a constant pace
- 8×50 freestyle with pullbuoy and 30” recovery.
week 3
Monday
- 300 (75 swimming/25 any leg style)
- 3 × 200 aerobic with 30 "recovery.
- 3×200 aerobic with pullbuoy and 30” recovery.
- 300 (75 back legs / 25 the style you prefer)
Wednesday
- 10' easy
- 1×300 (25 legs fast / 50 swimming)
- 4 × 150 swimming fast with 30 "recovery.
- 4×75 (25 medley/50 freestyle) with 20” recovery.
- 200 slow
Friday
- 200 steady, 200 with pullbuoy
- 4×50 (1x 15 power legs 1x 25 fast) with 30” recovery.
- 12×100 fast* with 15” recovery.
* The same speed as in the T-1000 test carried out in the first week.
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