Sport Specific Training: Swimming SHMD 249 15/10/2013 1.

Sport Specific Training:Sport Specific Training:SwimmingSwimming

SHMD 24915/10/2013

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IntroductionIntroduction• Olympic sport:Olympic sport:

50m Freestyle

100m Backstroke100m Breaststroke100m Butterfly200m freestyle200m Backstroke200m Breaststroke200m Butterfly200m freestyle400m Freestyle800m Freestyle1500m FreestyleMarathon Swimming 10km

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• Olympic sport: Olympic sport: Relay & Medley

200m Individual Medley

400m Individual Medley4 x 100m Freestyle Relay4 x 200m Freestyle Relay4 x 200m Freestyle Relay.200m Individual Medley.200m Individual Medley4 x 200m Freestyle Relay200m Individual Medley4 x 200m Freestyle Relay200m Individual Medley4 x 100m Medley Relay 4 x 100m Medley Relay4 x 100m Medley Relay4 x 100m Medley Relay

EnergyEnergy

• Swimming vs. running.

• Swimming = 4x energy running.

• WHY???

• Drag forces – water resistance.

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IntroductionIntroduction

• Swimming workouts focus on building:

– Muscular endurance.

– Cardiovascular endurance.

– Muscle strength.

– Explosive power.

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• Swimming involves all major muscle groups,

any weakness = poor performance. any weakness = poor performance.

• Upper-body:Upper-body: strong arms & shoulders for speed & stamina.

• Core muscles: Core muscles: important for maintaining straight-body

water position.

• Lower-body: Lower-body: plyometrics for explosive power needed for

push-offs.

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• Principle of specificityspecificity:

• By far the most effective way to improve you swimming is to

swim.

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Aerobic TrainingAerobic Training

• Off-season: cross training

– Running, cycling

• In-season: swimming

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Aerobic TrainingAerobic Training• Workout #1 (100m)

4 x 25 with no more than 20 breathes

rest

• Workout #2 (100m)


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rest

4 x 25 with no more than 5 breathes rest

STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT

• Basic analysis of front crawl stroke mechanics:

• 'arm pull down' through water: propels swimmer forward.

• 'leg kick’ alternates hip flexion & extension of the legs.

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STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT

• Competitive swimming involves: 'dive start & push off turn’:

dynamic ankle, knee and hip extension.

• Focus on exercises related to these movements (Strength

training).

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STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT• Swimming requires both muscular strength & endurance.

• Train to develop strong muscles with high endurance capabilities.

• Muscular endurance:Muscular endurance:

– 1 – 2 sets, high reps (15+) with low / medium size weights.

• Strength:Strength:

– 1 set using a heavier weight, for 6-10 reps.

• Frequency:Frequency: 2-3 times a week

• Upper-bodyUpper-body (2 sessions) & lower-body lower-body (1 session).

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Upper-body WorkoutUpper-body Workout• Wide Arm Push-Up

• 1 Arm Row

• Biceps Curl

• Triceps Dips

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Upper-body WorkoutUpper-body Workout

• Bench Press

• Tricep Kick Backs

• Reverse Fly's

• Lateral Raise

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Upper-body WorkoutUpper-body Workout

• Close Arm Press-Ups

• Normal Fly's

• Shoulder Press

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Lower-body & Abdominal WorkoutLower-body & Abdominal Workout

• Side leg raise (balance both legs)

• Wall squat

• Toe touch opposite hand (balance).

• 1 leg squat (balance).

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Lower-body & Abdominal WorkoutLower-body & Abdominal Workout

• Static adductors.

• Pulsing abductors.

• Air squats.

• Front raised lunge.

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Lower-body & Abdominal WorkoutLower-body & Abdominal Workout• Pulsing hip extension (balance).

• Bent leg side raises.

• Deep squats.

• Standing bear squat (balance).

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Sport Specific Training: Swimming SHMD 249 15/10/2013 1.

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Transcript of Sport Specific Training: Swimming SHMD 249 15/10/2013 1.