We are searching data for your request:
Upon completion, a link will appear to access the found materials.
High school swimmers are well-known as early risers because many schools schedule practices before the normal school day. The work the swimmers perform during those mornings is often different from school-to-school because there are countless ways to organize a swimming team's workout. But some key fundamentals often form the foundation for many teams' practices.
Warming Up and Stretching
Every workout should begin with five to 10 minutes of light aerobic exercise, such as leisurely swimming in the pool or jumping rope away from the water. Have the team perform dynamic stretches after their muscles are warm, such as arm and leg rotations and swings. Each swimmer should also cool down with stretches or low-intensity swims at the end of each practice session.
Part of your workout can be devoted to a specific technique or a portion of a stroke. Kicking drills, for example, are common elements in many teams' practices. Participants can swim a designated number of laps while holding kickboards and moving through the water by kicking alone. They can perform strokes such as the freestyle without the boards, by simply positioning their arms forward in a triangular shape. Swimmers can also practice the butterfly dolphin kick or the frog kick used in the breaststroke. Swimming with fins helps to build leg and kicking strength.
Swimming intervals are common to many workouts, but should not be confused with running intervals, which alternate high- and lower-intensity activity. A swimming interval set contains a series of swims at a specific distance, each of which must be completed in a specific time. For example, an interval labeled вЂњ6 x 150 on 2:20вЂќ means that each swimmer completes a 150-meter swim six times. Each swim must be completed within two minutes and 20 seconds. Swimmers who finish the first 150-meter swim in two minutes can rest for 20 seconds before the coach calls for the second swim to begin.
Making Workouts Interesting
When you're running a long workout with young swimmers, keeping them interested may be as important as the actual work they're performing. Break up the monotony by having swimmers perform drills such as an IM workout, during which they swim all four strokes used in the individual medley. They can start with a 100-meter freestyle swim, followed by 100-meter backstroke, butterfly and breaststroke segments. Or do a pyramid workout in which the segments increase in distance, then decrease. For example, have your swimmers do 25 meters, take a very brief rest, then follow with segments of 50, 75 and 100 meters before finishing with swims of 75, 50 and 25 meters, respectively.
Create some fun workout segments as another way to keep your practices lively. Write down the names of a variety of short drills on index cards and have swimmers pick cards to determine which drill they'll perform. One swimmer may end up doing a straight 100-meter freestyle swim while the next swimmer performs an IM drill and a third does a kick drill. Add in a card that lets the lucky swimmer select any drill he wishes for the entire team. You can also include some purely fun cards that will make your swimmers smile and build team camaraderie. For example, swimmers may be permitted to do cannonball dives, to splash nearby teammates in the pool, or perform handstands in the water. Include team-wide challenges, such as who can hold their breath underwater for the longest time.