Training articles

6 series training to improve swimming and get out of the routine

These workouts are organized in distance and swimming speed.

In this article we leave you an interesting training published by Triathlete magazine, with 3 levels so you can add them in your workouts and thus get out of the pool routine.

These workouts are organized in distance and swimming speed.

  • Training A is ideal for swimmers who swim between 1: 20-1: 30 the 100 meters.
  • Training B is ideal for swimmers who swim between 1: 50-2: 00 the 100 meters.
  • Training C is ideal for swimmers who swim in more than 2 minutes the 100 meters.

What to consider for training?

  • We will clarify the nomenclature used in this training.
  • 12x 50: 12 series of 50 meters
  • @ 60: Time to do the exercise, in this example 60 seconds
  • Rec: Recovery
  • Pull: Pullboy

Training A (4.300 meters)

  • 500 free heating
  • 12 × 50 (3: kick @: 60, 3: technique @: 50)
  • 6 × 25 @: 30 technique (fingers sliding water)
  • 6 × 75 @ 1: 10 crol (incremental, ends with the last length to 1: 10)
  • 6 × 25 @: 40 technique (With only one arm)
  • 6 × 75 @ 1: 20 crol (All at the same pace)
  • 6 × 25 @: 30 technique (grip)
  • 6 × 75 @ 2: 00 crol (all at the same rate)
  • 6 × 25 @: 30 pull (soft swim)
  • 6 × 75 @ 1: 05 pull (strong swim)
  • 6 × 25 @: 30 pull (breathe every 5)
  • 6 × 75 @ 1: 00 pull (strong swim)
  • 200 back to calm
    * 4300 Total *

Training B (3.400 meters)

  • 500 free heating
  • 6 × 50 (3: kick @ 1: 15, 3: technique @ 1: 05)
  • 6 × 25 @: 40 technique (fingers sliding water)
  • 6 × 75 @ 1: 20 crol (incremental, ends with the last length to 1: 20)
  • 6 × 25 @: 45 technique (With only one arm)
  • 6 × 75 @ 1: 30 crol (All at the same pace)
  • 6 × 25 @: 40 technique (grip)
  • 6 × 75 @ 2: 00 crol (All at the same pace)
  • 6 × 25 @: 40 pull (soft swim)
  • 6 × 75 @ 1: 20 pull (strong swim)
  • 200 back to calm
    * 3400 Total *

Training C (2.600 meters)

  • 400 free heating
  • × 50 (3: kick, 3: rill technique w /: 20 sec rec)
  • 6 × 25 @: 50 technique (fingers sliding water)
  • 6 × 75 w /: 30 sec rec (each length faster)
  • 6 × 25 @: 50 technique (With only one arm)
  • 6 × 75 w /: 45 rec (All at the same rate)
  • 6 × 25 @: 45 pull (soft swim)
  • 6 × 75 w /: 30 rec (pull)
  • 100 back to calm
    * 2600 Total *

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