How to train the Strength - Resistance in swimming?

How many times has it happened to you that as you pass the meters or the kilometers you find yourself weaker?

This is a symptom that you have to work strength-endurance.

Resistance force: capacity to maintain a force at a constant level during the duration of a sports activity or gesture (Manso, 1999). Contrary to the thinking of many, the strength-resistance is present in an incredible variety of sports disciplines, thanks to the different degrees of specificity that can be achieved.

Un gymnastFor example, it needs a force that allows it to remain in a certain position for a few seconds. This type of strength-resistance, better known as static, is characteristic of this sport.

Now think of a cyclist or a rower developing in a mechanical, systematic and repetitive way every movement. This manifestation is cyclical in nature. Finally, the example of boxer It is emblematic: it must support a series of rounds through blows that vary all the time. We are facing a resistance of the acyclic type.

From an energy point of view, the strength work-resistance is sustained on an aerobic basis. Nevertheless, at intensities greater than 40-50% of maximum force, there is usually a transition to anaerobicor. As a concept, when the load does not exceed 20% of the maximum force, resistance dominates as a decisive factor.

When the load exceeds 20%, the ratio is reversed in favor of force. From this idea the classic methodology of resistance strength training is constructed: many repetitions with little weight. This allows to work on the specific energy system and avoid hypertrophy. However, a very specific work carried out under these conditions can decimate the general force indexes.

 (source: Sports Training)

Now that we know what strength-resistance is, we can already do a specific job in the pool, like the ones that our short distance companions have today.

STRENGTH TRAINING - RESISTANCE

600v
3 × 100 A2 desc.10 "Feet butterfly back
Pa + Pb: 300 A2 desc.20 "
2 × 200 A2 + desc.15 "
desc.1 '
3 × 100 desc.10 "Feet butterfly back
Pa + Pb: 2 × 200 desc.15 "
3 × 100 desc.20 "
Soft 200
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T ': 01: 00
mts: 2.800

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