Workouts for tied swimming or static swimming
El static swim o tied swim it can be very monotonous and boring if you don't include variations. Read on if you want to know how to liven up your workouts.
As we already discussed at another time the various static swimming options They offer several advantages and disadvantages that will make it more or less feasible to include the exercises that we recommend below.
Therefore, we advise you to first take a look at the following article to choose your method of static swimming: link “Methods of static swimming"
Technique exercises
The fact of being tied and static, does not prevent us from performing technical exercises, so you can use this resource to include it after warm up or even as a main part of training.
For this we recommend you do technical exercises related to recovery, the alignment of the entry of the hand and the phase of traction, focusing on the high elbow position for grip.
Exercises like rowed They may be more complex for you because you cannot move forward. The way to do them will be by timeKnowing your approximate rate of swimming in technique exercises, perform these exercises in similar periods.
If you do not know him, We recommend around 2-3 minutes per exercise.
Arms-legs combination
If your material static swim is belt, you can diversify full swim training, arms and legs. You can do series of different speed, styles or simply continuous swimming.
For example: 4x (2 ′ feet + 2 ′ arms + 2 ′ full swim) alternating a series to crawl and another to breaststroke
Rhythm changes
Another resource you can use are rhythm changes or fartlek. For this it is recommended to use a watch that it can warn you each programmed period of time or at least a stopwatch that you can watch to know the time.
Alternatively do it by number of strokes. We propose 2 examples:
- 3x (60 strokes increasing intensity every 20 strokes) / 1 ′ rest
- 3x (1 ′ comfortable + 1 ′ medium rhythm + 1 ′ intense rhythm) / 1 ′ rest
Use auxiliary material
Use front snorkel can give you the chance to maintain a more aligned body position during swimming.
In addition, it offers you the possibility of visualize the underwater phase of the stroke, which is without a doubt the most determining part for an efficient swim.
We recommend that you take a look at the website of Zone3, Mark benchmark in the world of swimming and trialton that that has a wide variety of accessories ideal for training and competing.
The use of table o PULLBUOY It can also help you in specific technique exercises or in kick or arm series.
Finally, lace blades and fins They are not excluded in static swimming, so include them to work more specific force in your workouts.
With so many options to include in your workouts, you can no longer say that static swimming is boring!
Dra. Science of Physical Activity and Sport
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