This high-intensity interval workout from Russell will get your … By fifteen, I was a member of the US National Junior Team (National 'B' Team) and a Senior National Qualifier. Download Long Swim Workout PDF. Historically competitive swimmers have trained to improve swim performance by swimming frequently, for long durations at various intensities. All strokes may be swum on any day but one stroke is emphasized more than the others. Pingback: 5 Dryland Workouts for a FASTER Freestyle - Swim Like A. When training your core as a swimmer, it is always important to focus on all of the different elements and to do well balanced core workouts that target all of the major and minor core muscles. Improve your swimming speed and endurance today! Nationally recognized swimming coaches Nick and Eric Hansen offer 6 effective training plans to improve fitness and speed. Despite a good training season for competitive swimming, a number of factors can lead to a decline in performance and overall conditioning, such as detraining, or taking a break from swim training, and one's initial performance level. BEGINNER’S GUIDE TO SWIM HIIT. Typically our best age group kids swim 6x per week with a Distance free day, IM day, Backstroke day, Breaststroke day, Butterfly day, and Best Stroke day (other than free). Scroll down below and click on beginner, short, or long to find the swim workout that works for you. 100 free We will use this information in future practices. Full body workouts are very popular among swimmers and are mainly used in strength training and weight training conditions. Kiefer Swim Workout: Stroke Specialty Series - Butterfly, Choosing Swimsuit Fabric: An Ultimate Guide to Swimsuit Material, 15 Meter Resurfacing Markers – The Underwater Swimming Rule, Free Swimming Workouts for Beginners and Advanced Swimmers by Kiefer®, Swimming Technique: 3 Ways To Improve Speed (Butterfly Edition). But how can you make additional gains when you have maximized your swim time? Some of which include linking your upper and lower body for increased power output, improving your stability and body position for lower drag, as well as ensuring a killer underwater dolphin kick. I am very passionate about competitive swimming and love sharing my knowledge of the sport. Lower Body. For example if you take 12 cycles per 50 (24 strokes) on your back try to match it on free. It is recommended to perform full body workouts 2-3 times a week with at least a day rest in between workouts. Bodyweight single leg romanion deadlift, 3 sets of 8-12 reps each leg. This swim workout will be fun for some swimmers if you consider hard work fun. Can be used as cross-training for runners: If you're a runner, swimming is a low-impact way to cross … Hitting the weights after a swim workout will allow for maximum strength. 5 Dryland Workouts for a FASTER Freestyle - Swim Like A. 1 x 200 Backstroke. I have been working with 12 & Unders for the past ten years including a lengthy stint as the head age group coach in Houston, TX with the toughest bunch of little swimmers I have ever had the privilege of working with. 100 streamline flutter kick down, back scull on the way back, 20 x 50’s @ :10 rest w/fins 6 x 150’s pull @ :15 rest Walking dumbbell lunges, 3 sets of 8-12 reps. Emily Milak is a lifetime competitive swimmer living in Southeastern Wisconsin. My parents started me with lessons as a three-year-old and by five, I had joined my first team. Swimming Workouts: 40 Epic Practices and Sets for Swimmers. For today we’ll be taking a look at how you can enhance your strength and power for improved Backstroke swimming. She is a product development consultant at Kiefer. Rest: 3-5 minutes rest between sets and exercises. Here are 7 swim workouts for competitive swimmers. Dryland training involves using a range of different exercises to strengthen important muscle groups, as well as to develop functional and explosive strength that can help you to swim faster. This training style can be a good option if you have access to weight training equipment, but can also be performed in bodyweight variations for younger swimmers. 75 backstroke, 25 fly or breast. Your email address will not be published. Hey, I’m Benjamin — a competitive swimmer with many years of experience in the sport of swimming. Kiefer Swim Workout: Stroke Specialty Series – Backstroke, Focus: Concentrating on non freestyle training to balance your body, Warm Up: Required fields are marked *. Bench press 3 sets of 6-8 reps. Barbell rows, 3 sets of 6-8 reps. Plank, 3 sets of 1.5 minutes. Likewise to the idea of a separate lower body workout, we can also complete separate upper body workouts with the same idea- getting more volume in on those upper body muscles and isolating certain important muscle groups that may need more attention or lack strength. 600 yards 600 cumulative yards. Explosive power is utilized in things like your backstroke start, underwater dolphin kick, push-offs, and anywhere else where a fast and rapid burst of power may be required for some additional speed and propulsion. Jeff Pease, a longtime swim coach who's in charge of North Coast Aquatics in Carlsbad, Calif., has a detailed plan on how he'd teach the backstroke to first-timers. Developing a strong core is one of the most beneficial things that you can do for your swimming. I started swimming year-round at eight and by thirteen, I was qualified for Junior Nationals. For more information about some good meals you can check out this informative swimming nutrition article. 2 – left arm only backstroke Here is a great overall workout to develop explosive power in both your upper and lower body. 25 – 5 seconds rest SwimWorkouts.net provides a huge collection of free swim workouts for all ages and abilities. A strong core plays many different functions in the water. Match your cycles. Thus developing strong legs is only a good idea. So with that said, let’s get straight to the workouts as well as taking a look at the purpose of each to give you a better understanding. 1000 Every fourth best effort (Do last set to failure). To maximize your flexibility you should do dynamic stretching before your workouts (you can do this as part of your warmup) and static stretching afterwards once the muscles are already warm. 1 x 100 IM. Intermediate Swimming Workouts . They are a time-effective way to target and strengthen all of the big muscle groups in your body while allowing for adequate rest between workouts and not overloading you with volume. I have only competed at one Master's Nationals, but walked away a two-time champion. A very warm welcome to ‘BACKSTROKE Competitive Swimming Drills’: Containing over 65 backstroke drills. Sport specific training is the best way to get better at that sport; if you want to be a better swimmer, then swim! The idea of separate lower body workouts is to apply more volume to your legs when training them, thus allowing for more strength and muscle growth in those particular muscles as well as being able to isolate certain muscle groups. Chest supported barbell Rows, 3 sets of 6-10 reps. Deadbug (or other core exercise), 4 sets of 10-15 reps. Jump rope, 5 minutes as many reps as possible. Recently elite swimmers have looked outside the pool for training methods which may offer additional benefits to performance beyond those which can be gained from swimming alone. Some swimmers may get confused by the popular workout trends of looking as big as possible- this is wrong, as a swimmer you want to be functional and effective in the water and looking as strong as possible shouldn’t be your priority. Below is a brief overview of a dynamic warmup routine that activates your entire body. Welcome back to our workout videos! Your email address will not be published. 500 yards 1300 cumulative yards Some of the swims are at a swimmer's best effort, and some are easy, and some are in-between. For that I recommend doing 3-4 rounds and taking 2 to 3 minutes rest between rounds. Swimming World is first and foremost concerned with the health and safety of its readers. Toggle navigation. Kiefer Swim Workout – Long. Hanging Leg Raises (or other core exercise), 3 sets of 12-15 reps. Bodyweight Squat Variation, 4 sets of 10-15 reps. Push Up variation/ Dips, 4 sets of 10-15 reps. Sure, other muscle groups will still definitely get used, but these are the most important ones to train. Do not do static stretching before your workout as it will negatively impact performance. 4 x 50 Backstroke. This type of warmup is best done before a dryland workout or swim workout. 100 back pull, 20 x 25’s @ :10 Believe it or not, but the leg kick is more powerful, than the upper body pull when it comes to generating speed and propulsion in the water. I love to swim and love to coach. “A lot of swimmers over-extend their shoulders in backstroke. I attended my first Olympic Trials in 2000 and finished third in the 200 butterfly. Max underwater breakouts on your push wall and turn wall (as far underwater as you can manage) then perfect technique backstroke, Main Set: 2 x 100 Backstroke. 75 backstroke, 25 fly or breast. 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