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

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

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 cool down *

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