Training tips

How to make good - even better !!!
One of the most important things you need to know when you start swimming as an adult, is that you need to change and adapt the traning according to your current age, level and life situation. At my camps in Tenerife  I hold seminars letting you learn more about these facts. Here are some of the seminars where you can learn more about how to train as an adult.  - Weight training for swimmers - Age and Performance - Mental training for a swimmer- How to lose weight and stay fit - Preparing for Competion

Training for individual medley 

200m freestyle/backstroke 200m backstroke/breaststroke

8 x 50m freestyle technique, work on high elbows and sticking the hand in rest 30"

600m fly kick with fins, all positions

200m breaststroke 1 full stroke + one extra kick ( called 2-1 breaststroke)

4 x 100m (50m back kick/50m breast) breast fast rest 35"

600m freestyle pull (150m medium/50m fast)

8 x 100m (50m Fly/25m back/25m breast) focus on transissions/turns not speed rest 30"

200m easy freestyle kick with snorkel

The online-training of a World Masters Backstroke Champion
 
Day 1 Focus: Technique, speed

 300 freestyle 5-7-9 8 x 50 (25m butterfly kick under water + 25m sculling) start 1.15” 4 x 75 (1.40”) 25m easy+25m fast+25m easy 4 x 100 Kick 2.10” 1-2 short fins work the turns   8 x 50m. One backstroke 90%, one freestyle 75% start 1.05” …… 100 easy double arm backstroke  4 x 100 technique (one arm swim, catch up… (30”) your choice    4 x 25 m swim Fast No breath 45”          8 x 50 pull, backstroke/freestyle  medium pace (1.05”)  200 easy

 

Day 2 Focus: All round fitness, IM

4 x 100 KRLS (2.00”) All strokes 6 x 50m. 25m sculling / 25m swim (1.10”) 4 x 250 IM 25m fly – 75m back – 50m breast – 100m freestyle (4.30”) 100 easy (50 double arm backstroke 50 breaststroke glide) 16 x 50 One kick/ One Main stroke (1.10””)   4x 100m Technique, work the turns  (30-40”)     4x   short sprints with starts…    Swim down

 

 Day 3 Focus: Main stroke. Technique

300 warm up, change stroke every 25m   4 x 15m. High tempo backstroke, sit up in water, and arms like windmills! (45”)     12 x 50m Kick, stroke of your choice, at least 6 in butterfly, work on under water (1.05”)  100 Double arm backstroke     12 x 100m 6 in backstroke Technique (25m.Left arm only, 25m Right arm only, 25m 2 strokes with left, 2 strokes with right, 25m normal backstroke), 6 in Freestyle like backstroke exercises Rest 30”    200m breaststroke, swim 2 kicks 1 stroke   300 back stroke pull with paddles, long nice strokes

 

 Day 4 Focus: Speed

 200 free 3-5-7-9, 8 x 25 kick Easy Fast under water  every other (45”),    200 stroke drills (30”),   8 x 12,5m . all out sprints (40”) 200 freestyle pull easy long strokes    8 x 100 Back (2.00”) First: 25m fast 75 easy. Second: 25m easy 25m fast 50m easy. Third: 50m easy 25m fast 25m easy. Fourth: 75m easy 25m fast. Repeat!     200 freestyle/backstroke pull easy   12 x 50 (1.10”) Middle 25m Fast! (in the 50m!)  4 x 50 kick faster and faster within the 50m. rest (1.10”)   200 easy Breast/freestyle pull  8 x 15m speed, no breath with dives if possible + 10 m easy (45”)   Swimdown.

Distance Training 1

Focus: Aerobic and technique

 

1000m (50m freestyle/ 25m backstroke/25m breaststroke) every other 100m only kick

12 x 25m Butterfly with fins rest 30"

100m double arm backstroke

8 x 25m sculling rest 30"

4 x 300m freestyle try to swim middle 100m faster than first and last. Rest 45"

3 x 400m freestyle pull 1-3 rest 45"

600m (50m back/50m breast/50m free)

Distance Training 2

Focus: Aerob and Technique

300m easy swim change stroke every 50m

4 x 25m freestyle sprint, first 12,5m head up rest 30"-45"

6 x 150m pull (50m freestyle easy breathing every 7th stroke/50m backstroke/50m freestyle fast) rest 40"

10 x 100m (25m catch up freestyle/25m swim with fists/25m touch arm pit/25m normal) rest 25"

2000m (100m IM/100m freestyle)

500m kick 25m fast/25m easy

200m easy

Anaerob/Sprint Training
 
Focus: Technique, speed

200 freestyle breathing every 3-5-7-9

8 x 50 (25m butterfly kick under water + 25m sculling) start 1.15"

4 x 75 (1.30") 25m easy+25m fast+25m easy

4 x 100 Kick 2.10" 1-2 Main stroke and no kickboard

8 x 50m. one main stroke 90%, one freestyle 75% start 1.10"

100 easy double arm backstroke

4 x 100 Technique (2.00") Main stroke or stroke of choice

4 x 25 m swim Fast as possible, No Breath or/and under water 45"

8 x 50 pull, main stroke (1.05")

200 easy

Recovery/easy workout

4 x 200 warmup 1-4, from easy to medium (40″), First three freestyle, last 200m IM

100 backstroke, easy

200m kick accelerate + 4 x 50m kick 1-4 (20″)

100 butterfly kick

4 x 100m main stroke, no freestyle. 1-4, from medium to medium fast (2.00″)

200m Kick accelerate

400 Freestyle pull, negative split. Paddles  and Pullbuoy

200m butterfly kick

100m swimdown + 15 minutes stretching

Anaerob Training
 
2 x 100m Freestyle, 2 x 100m IM rest 20″

4 x 50m kick (1.05″) Main stroke

2 x ( 2 x 25m + 50m) Pull. Main stroke. start 35″, 1.05″

100m easy

4 x 100m 90% speed (2.30″) 2 Main stroke, 2 Freestyle

6 x 100m kick  Main stroke (2.10″)

4 x 50m Pull  Main stroke, Fins & Paddles (1.00″)

400m freestyle pull medium til strong swim. Paddles

One of my Breaststroke sessions 1

100 freestyle, 100 backstroke/doublearm backstroke, 100 breaststroke stroke drill, 100 IM stroke drills

2 x 100 breaststroke (2.00″) 1.19 – 1,19

2 x 100 breaststroke kick (2.15″) 1,38 – 1.39

2 X 75 breaststroke (1.30″) 59 – 59

2 x 75 breaststroke kick (1.45″) 1,09 – 1,10

2 x 50 breaststroke (1.10″) 34,4 – 35,5

2 x 50 breaststroke kick (1.30″) 43,5 – 44

2 x 25 breaststroke (45″) 15 – 15

2 x 25 breaststroke kick (45″) 19,5 – 19

4 x 50 breaststroke pull using paddles and shortfins (1.00″) 34-34,5

400 freestylepull hypoxic 5,08

Stretching in the water

One of my breaststroke sessions 2

This workout really gives me satisfaction. It is good solid anaerobic work and I am really exhausted afterwards. Had I done this workout in a long course (50m) pool would I probably now promise you a worldrecord this summer but no, sorry, it was swum in a 25m pool. Ok, outdoors without lane-ropes but if I keep this up it could be good anyway. Important is to keep the short rest in the breaststroke sets. And too keep a clean stroke. I try to swim as fast as I can but keeping the technique close to 100%. A good challenge. A fun workout. But not one I would do every day.

200 freestyle 3-5-7-9. 200 breaststroke kick. 8 x 15m sprint+10m easy

4 x 50 breaststroke (1.00″) 35 – 35,5 – 36,5 – 37

2 x100 breaststroke kick easy (2.00″) 1.38″

3 x 50 breaststroke (1.00″) 35 – 35,5 – 36,5

2 x 100 freestyle pull easy (1,40″) 1. 15″

2 x 50 breaststroke (1.00″) 35 – 36

100 breaststroke kick easy 1,38

1 x 50 breaststroke : 35

100 freestyle pull easy: 1,16

 8 x 25m with fins (40″) one fly, one breaststroke pull

100 easy swim down

One of my Breaststroke sessions 3

Today I like to share with you the swimsession I did yesterday. I am still tired from it, even thou no set was longer than 200 meters. That could mean several things; either am I out of shape, or the training was really effectice or…. well just try yourself and see how you find it;

 

200 warmup,

200 breaststroke kick,

200 freestyle pull

8 x 25 m all out sprints. Fly, Breast, Free (45″)

2 x 100 breaststroke kick (2.00″) 1. 35 – 1.35

4 x 50 breaststroke, hard, easy. (1.00″) 35 – 38 – 35 – 38

4 x 50 breaststroke kick (1.10″) 45´s

4 x 50 breaststrokepull with flykick. paddles & fins (1.00″) 34´s

4 x 50 Fly with fins. just swim through. (1.00″) 32-33´s

200 easy swim down.

Our coach Niko Martikainen, an expert on weight training is explaining the tecnique of doing weights to Tenerife Camp swimmers.

The importance of doing weights when training masters

The muscle mass in the body start to decline at the age of 30, if we do not train. The swimmer loses speed and power. It is important to keep in mind when training is executed. It is very individual how often and how much a person can/should train in order to reach maximum success. But as you grow older (and the muscle mass decreases) the importance of weight training increases (together with the importance of flexibilty) and weight training is a key factor to stay fast.

When developing a base strength program, ask yourself the following questions:

•Does your event require long slow movements or fast, powerful movement?

•Does you revent require muscle strength or endurance?

•Do you perform one specific movement repetitively, or does the movement constantly change

•Does your sport require complex skills, or just general movements?

Qlick the photo = to getting bigger

Chin ups - the most important upper training for a swimmer
Abs with ball - the more efficient way
Push ups, simple but effective, in different variations