Advanced Swimming Workouts are for those athletes who are ready to graduate to the next level of their swim training. There are tons of ways to make each swimming workout more difficult. Here are 4 Ways to Advance your Swimming Workouts:
1. Create a Faster Interval
This might seem obvious and it is. However, make sure you are doing it correctly. If you are currently swimming 100yards Freestyle on 2:00 you don't want to suddenly bump it up to 1:30. You will need to gradually decrease the interval in your more advanced swimming workouts. Pay attention to your breathing and heart rate. If you are killing yourself in the top levels of your heart rate...eventually you are going to over-train yourself and that leads to drop out. Don't get carried away.
This might seem obvious and it is. However, make sure you are doing it correctly. If you are currently swimming 100yards Freestyle on 2:00 you don't want to suddenly bump it up to 1:30. You will need to gradually decrease the interval in your more advanced swimming workouts. Pay attention to your breathing and heart rate. If you are killing yourself in the top levels of your heart rate...eventually you are going to over-train yourself and that leads to drop out. Don't get carried away.
2. Vary your Stroke
If you haven't already been using all four of the competitive strokes you should be. Each stroke offers a unique use of your muscles and interaction with the water. As you might know freestyle is the easiest, then backstroke, breaststroke, and the most difficult...butterfly. By introducing the other strokes into your workout you will amp up the intensity and have a way more difficult workout.
If you haven't already been using all four of the competitive strokes you should be. Each stroke offers a unique use of your muscles and interaction with the water. As you might know freestyle is the easiest, then backstroke, breaststroke, and the most difficult...butterfly. By introducing the other strokes into your workout you will amp up the intensity and have a way more difficult workout.
3. Use a Pull Buoy
By eliminating the use of your legs and kicking throws a whole new dynamic into your advanced swimming workouts. You use your legs for propulsion and it makes it easier to swim. Without your legs you remove the propulsion, and you also have to balance your stroke with your entire core instead of your legs. Using that large group of muscles is difficult.
By eliminating the use of your legs and kicking throws a whole new dynamic into your advanced swimming workouts. You use your legs for propulsion and it makes it easier to swim. Without your legs you remove the propulsion, and you also have to balance your stroke with your entire core instead of your legs. Using that large group of muscles is difficult.
4. Swim Farther
Just had to add the super obvious point. If your regular advanced swimming workout is 2,500yards then add another 500yards. To most people this will add close to 10 minutes of extra swimming time in their workout. An extra ten minutes that you are not use to swimming. You should be able to add yardage in a 90minute workout until you reach about 5,000yards.
Just had to add the super obvious point. If your regular advanced swimming workout is 2,500yards then add another 500yards. To most people this will add close to 10 minutes of extra swimming time in their workout. An extra ten minutes that you are not use to swimming. You should be able to add yardage in a 90minute workout until you reach about 5,000yards.
Hopefully these help create more advanced swimming workouts. Don't use all the advancements at one time. Choose one and implement within a few weeks, then another, then another. This way you don't burn out or overwork your body. Remember, if it isn't fun you need to change your workout or back off for a little a get some rest. Fast is Fun!
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