TRAIN IN 25 M AND COMPETE IN 50?

 The long pool and the short pool have nothing to do with each other. In an ideal world all swimmers should be able to train in one or the other at their convenience with Lifeguard Class near me. Obviously the best preparation to compete in a long pool is to use it in training, but many clubs do not have that option. So what is the best way to practice in a 25m pool to compete in an Olympic?

Here are a few tips to make the adaptation easier for you:

1. Work technique. Technique should be the center of your training. Correcting mistakes during the first few sessions will help you tackle the Olympic pool. In fact, you will have a lot of problems in a 50m pool race if you don't refine your style.

An efficient technique implies not only less physical problems but also more strength and endurance. Short course training allows swimmers to improve turns, underwater phase and wall push so that they can swim flawlessly in the 50m course. Working on technique is essential to perform at your best.

Review our previous articles and you will find interesting exercises to include in your daily routine.

2. Develop your aerobic background. Along with technique, aerobic training is the basis for success. Aerobic training in a short course will help you adapt to the increased energy expenditure required for the 50m course.

There are unavoidable differences for aerobic preparation in one pool and another, most related to the duration of training and the volume of effort. While aerobic practice in a short pool lasts 45 minutes, in the Olympic pool it can last an hour. In addition, the series require longer efforts (for example 200 m) and speed work to get used to the changes in rhythm, so important in the 50 m pool with American Lifeguard Association Miami.

This is a training session for a 50m pool:

• 2 x 400 medley, 1 x stroke change at 25m 1 x stroke change at 50m, 30” rest.
• 2 x 100 freestyle cardio, 10” rest.
• 2 x 50 any style, 20” rest.
• 2 x 300 freestyle, 1 x fast, 1 x pull buoy and paddles, 30” rest.
• 4 x 100 freestyle cardio, 10” rest.
• 2 x 50 any style, 20” rest.
• 2 x 200 freestyle, 50 full stroke/50 technical, 20” rest.
• 6 x 100 cardio freestyle, 10” rest.

3. Do leg work. We have already talked about the importance of exercising them. This is probably the part of the body that is most affected by the transition from the short to the long pool. Even if there are fewer underwater phases, we should not reduce the volume of exercise we devote to them. Maintaining the workload is vital to finishing races strong.

This session combines intense leg work with aerobic swimming:

• 1x 400 freestyle with 100 ft crawl/100 full stroke, 30” rest.
• 1x100 recovery
• 4 x 200 freestyle with 100 ft crawl/100 full arm stroke, 20” rest.
• 1x100 recovery
• 8 x 100 freestyle 50 foot front crawl / 50 full stroke, 20” rest.

Short recovery intervals force you to work hard for both parts of the session. After the intense effort with the legs in the first part, you still have to keep them active in the second. All those meters of freestyle feet guarantee you a good base of resistance.

Two useful tips to finish:

1. If you get the chance, swim in a 50m pool even if you train in a short one. It will help you get used to the Olympic pool and make the necessary adjustments for daily work.