The aim of swimming training in the build-up phase is to increase speed and endurance skills with targeted series. As an example, we design the swimming program with demanding 50m series. Similar to the higher-level training rhythm, we designed load sequences in connection with relief. For our series this means specifically: 3x 50m load + 1x 50m relief. Relatively short breaks, high training effect.
examples
3x 50m position crawl change (25m dolphin + 25m crawl speed), break 20 sec
50m loose as you like
Advanced:
3x 50m dolphin, break 20-30 sec
50m loose as you like
3x 50m dolphin/back/breaststroke, break 20 sec
50m loose as you like
3x 50m change of pace (25m freestyle sprint + 25m freestyle), break 15 sec
50m loose as you like
3x 50m freestyle GA2 with paddles and/or pullbuoy, break 15 sec
50m any easy (without paddles)
3x 50m crawl progressive (GA1/GA2/Sprint), break 15 sec
50m loose as you like
3x 50m freestyle GA2 after exit time, e.g. 60 sec
50m loose as you like
principle understood? Logical! You can repeat series or line them up systematically according to this scheme. BUT BE CAREFUL: don't overdo it - these are just individual training modules.
The most important poolside swimming accessory
Various training aids can be used for targeted technique training, but also for further strength and endurance training.
