Think of a car, having 5 speeds will be our goal to improve swimming rhythms, now we explain how to differentiate and work them.
When you start training you should swim at a comfortable pace. Listen to your breath and watch your pulse at the end of the warm-up, if it is similar to when you do series, you have gone over intensity.
La technique you must perform it to a similar rhythm to warming or slightly higher, given that theobjective is to improve and internalize the correction of errors You must have a speed that allows you to do it.
The series, the key to your improvement. They are not always to the maximum nor are they always at the “cruise” rate. You must distinguish the rhythm according to the objective and alternate the types of training in order to improve. Some proposals:
Short series (25-100 meters).
We mainly use them to work the critical swimming speed, set a slightly higher pace than the competition with short breaks.
These distances are also used to work lactate tolerance, a more than frequent fact that occurs at the exits of the triathlons since the speed of swimming to the first buoy is high. Some examples:
- Higher speed than competition: 10 × 100/20 ”rhythms -3sec of the rhythm of 750 in competition
- Lactate tolerance: 4 × 25/10 ”medium rate + 100 high rate
Average series (200-400 meters).
We work the aerobic resistance with average rhythms and breaks between 30 seconds and a minute and a half. This type of series allows us learn to internalize rhythms over longer distances until getting to do it in the objective distance. For example:
- Yes, sprint distance: 3 × 250/30 ”pace similar to the 750 in competition
- Yes, Olympic distance: 4 × 300/40 ”pace similar to the 1500 in competition
Long series (from 400 meters).
Although you can use them for any distance you want to prepare, if your goal is medium or long distance, include long series will allow you not to enter the monotony of "continuous swimming" and be able to establish rhythms close to the competition. For example:
- Yes, Olympic distance: 400/1 ”+ 800/2 '+ 400/1' pace close to 1500 in competition
- Yes, middle distance: 1000/2 '+ 600 / 1'30 ”+ 400/1' pace close to the competition
Try to include new ways to train your swimming rhythms and make your workouts more dynamic, you will surely notice the difference!
Laura García Cervantes