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Five training methods for swimming

Views:5     Author:Site Editor     Publish Time: 2021-06-01      Origin:Site

Training type-energy system-ability development

 

1.Continuous training: oxidation, endurance


2.Optional variable speed training: oxidation and part of the fermentation process, endurance, sustained speed


3.Interval training: oxidation and fermentation process, endurance, sustained speed


4.Goal setting training: fermentation process, creatine phosphate, partial oxidation, sustained speed, muscle strength, endurance


5.Short-stroke training: creatine phosphate, fermentation process, burst speed, muscle strength

 

swim training


Continuous training

 

The swimming distance is long and the speed is moderate (too slow will not essentially activate the aerobic metabolic system). Improve the body's aerobic metabolism, thereby improving endurance. The advantage is that this training method is suitable for all people.

 

Disadvantages: It has little effect on improving speed, and the process is monotonous and boring.


swim

 

Arbitrary speed training

 

This training method is a supplement to the continuous training method. Through the swimming training alternately fast and slow, you can enhance the fun of training. It can also obtain energy through the process of glycolysis in a short, fast swim between phases, thereby increasing the sustained speed.

 

For example: "trapezoidal training method"-swim one fast followed by a slow one, then two fast followed by two slow, until four fast followed four full. This training method is equally suitable for anyone.


swim-01

 

Interval training

 

Between two exercises, there is an interval that strictly controls the rest time, and the length of this interval is controlled by measuring the athlete's heart rate. The key point is that athletes should start the next set of exercises before they have fully recovered their physical strength. Use different DIRT (Distance, Interval, Rest and Time) four factor combinations in training to achieve different effects.

 

Divided into two categories "slow interval training" and "fast interval training". The ratio of rest time to exercise time greater than 1 is "fast interval training", which focuses on the training of continuous speed; on the contrary, it is "slow interval training" to develop endurance.

 

Advantages: The adjustment of DIRT makes the training method suitable for everyone; it is more interesting; it makes the athletes bear more load and has a good motivational effect.

 

swimming


Goal setting training

 

Also called repetitive training method. Repeat the method of a certain distance multiple times in accordance with the prescribed time. The control of the interval time must restore breathing and heart rate. The training intensity is high, but the number of repetitions is small.

 

Goal setting training is very intense, so the arrangement should be dispersed and not become sick from overwork.

 

Sprint training

 

A method of training at maximum speed with all your strength. The difference from goal-setting training is that the distance of the short-pulse training method is shorter (no more than 25 meters), and it is necessary to swim with full strength, the interval between exercises should be more regular, and the breathing and heart rate should be restored to the level close to the quiet time. . It is a good way to improve and improve fast technology.

 

For example: "trapezoidal training method"-swim one fast followed by a slow one, then two fast followed by two slow, until four fast followed four full. This training method is equally suitable for anyone.