Series training to improve swimming speed
In the case of super-sprint, sprint and Olympic distance triathlons, being able to swim fast the first meters of the race is key to getting a good position and getting well positioned to the first buoy.
Our collaborator Personal Running tells us in this article how to improve speed in swimming.
Component swimming speed For a triathlete it is extremely important, since unlike in general with the other two segments, the first part is practically performed at maximum capacity during the first seconds.
This has an obvious explanation, and that is that the smaller the distance we speak, the more important it will charge in terms of the final result.
In the case of super-sprint, sprint and Olympic distance triathlons, being able to swim fast the first meters of the race is key to getting a good position and getting well positioned to the first buoy.
Whatever the distance, it is also important work the speed to be able to perform both what we have described above, and any change in rhythm that is necessary during the test.
Therefore, here is an example of how to work speed in a pool:
- 600m soft nv
- 4 x 50 / 30 pn (25pro, 25 su)
- 4 x 50 / 30 br (25pro, 25 su)
- 8 x 25 / 45 crawl (2 pro, 1 top, 2 su, 1 top, 2 regr)
- 3 x
- (6 x 15m + soft turn + 45 "recover
- 4 x 20m + soft turn + 50 "recup
- 2 x 25m + soft spin + 1 'recup
- 200m nv su) *
* The 15 and 20m series would be done from below.
The 25 series from above, entering from head.
Everything, at maximum capacity, trying to breathe as little as possible.
As we have said in previous posts, it is important to remember that as we age we become slower, so the fact of leaving short distances and specializing in medium or long distance is not synonymous with abandoning this type of work.
Likewise, let's not forget that by working with speed we also develop specific strength in the specific gesture, which in the long run translates into economy.
A big hug to everyone.
Photo: buenaforma.org
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