Chapter 11: Training

• Specificity
  · ..the benefits of exercise related directly to the activity performed.
  · Analogy: Fit runners vs Fit swimmers both Fit in different ways.
  
• Energy Systems
  · Anaerobic & Aerobic
  · Duration vs Intesity
• 
  Neuromuscular Changes
  · Focus on training patterns and speed of movement.
  · Badminton player & Tennis
  · Weighted objects i.e. rugby ball.
• 
  Overload
  · You don't get a benefit if it's too easy.
• 
  Progression
  As your body adapts you should increase the workload.
• 
  Stroke Length & Stroke Efficiency
  · Analogy: Stride length and Cadence
  · To swim faster you must either
  · increase the stroke length (i.e. the distance covered by one stroke) or
  · increase stroke frequency (i.e. complete the stroke faster)
• 
  Training Techniques
  · Over Distance
  · Swimming long distances with little or no rest
  · Swim for a mile ( or swim for 30 minutes)
• 
  Fartlek
  · From the Swedish work "speed play"
  · Swim a mile but every 5 lap swim fast
• 
  Interval Sets
  · A series of repeat swims of the same distance and time interval
  · Swim 4 laps in 2min 30 seconds. Every 2min 30 you start the next set of 4 laps.
  · If you did this 8 times it would be written as 8X100 on 2:30
  · This would be a good workout and all it'll take is 20 minutes + warm-up & cool-down.
• 
  Repetition
  · Swim at nearly maximal effort for predetermined distance
  · If 100 meters then if you complete the swim in 2 minutes you get 2 minutes rest
  · Rest = Activity time.
• 
  Sprints
  · 100% effort short swims
  · Rest until heart reaches resting rate
• 
  Straight sets
  · Swim an even pace throughout your swim.
  · i.e. every lap you swim at 30 seconds
• 
  Negative Splits
  · Swimming the 2nd half of the distance in less time than the first half.
  · i.e. if you swim 100m then you complete the first 50m in 1 min and the second 50m in 55 seconds.
• 
  Descending Sets
  · Swimming a set distance say 50 meters 4 times
  · a descending set would look something like

• 
  · lap 1 = 1minute
• · lap 2 = 58 seconds
• · lap 3 = 56 seconds
• · lap 4 = 55 seconds
  

• Ladders
  · Increase or decrease a distance
  · Upward ladder
  · 25,50,75,100,125,150,175,200
• 
  Pyramids
  · Increase then decrease the distances
  · i.e. 25, 50, 75, 100, 75, 50, 25
• 
  Broken Swims
  · If you're a 400 meter swimmer and you swam 400 m in 4 minutes i.e. speed of 100 meters a minute a broken swim would look something like
  · 100m in 55 seconds 10 seconds rest
  · 100m in 55 seconds 10 seconds rest
  · 100m in 55 seconds 10 seconds rest
  · 100m in 55 seconds 10 seconds rest
  · You'd then add up your swim time 55 seconds x 4 = 3 min 40 seconds.

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Last updated: 3/24/98