Training articles

Training to improve maximum swimming speed

This swimming session will make you swim faster

This swimming session will make you swim faster, since different intensities are progressively working

For this session we are going to use Effort Perception (PE), that is, work by sensations.

Training to improve swimming speed

Heating

  • 10 'easy swim (6/10 PE)
  • 3x (12x (25 styles, rec 10``each 25, change style each length))
  • 8 × 50 progressive (60%, 75%, 80%, 85%) rec 10 '' every 50 meters

Main block

  • 20 × 25 (Making PE: 3 to 9/10 and 1 to 3/10) .rec, 5 '' in fast, 15 '' easy
  • 3 'easy swim
  • 20 × 25 (Making PE: 3 to 9/10 and 1 to 3/10). rec, 5 '' in fast, 15 '' easy

Back to the calm

  • 5 'easy swim (6/10 PE)

How to do the session?

Heating

To start the training, do 10 minutes of continuous easy swimming, concentrating on doing the swimming technique well. Intensity 6/10

Little by little, the rhythm increases so that in the final part the heart rate is already somewhat elevated and ready to start the first part of the session.

Pleasure 3x (12 × 25) mixing styles rested 10 seconds between each length

Then do 8 progressive 50 meters in this way, 1st 60%, 2nd 75%, 3rd 80%, fourth 85%, recovery 10 '' between every 50 meters

Do it 3 times

Main block

The hard work begins, and we will work with the Perception of effort, in the quick part do a 9/10 and in the feasy 3.4 / 10

You have to do 20 repetitions of 25 meters, doing 3 quick lengths and one easy one. You have to rest 5 seconds between each fast series and 15 '' in the easy ones.

After 3 minutes easy to do again another 20 × 25 series in the same way.

To finish, do 5 ′ easy swimming.

It is a demanding but very useful training to increase swimming speed,

More swimming workouts

Check the following link if you want to see more swimming workouts ,

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