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Pool Exercises for Swimmers on Off Days While nothing matches the benefits of logging countless laps, swimmers can still maximize off days with strategic pool workouts. Here are some great options when you're taking an intentional break from normal training but want to promote active recovery: Kickboarding - Isolate your lower body by using just a kickboard for arms-only laps. This builds leg power without taxing the upper body. Vertical Kicking - Holding the wall or a partner’s hands, perform kick sets with your body vertical and hips at the surface to specially target your legs. Pool Running - Jogging in the water provides impact-free cardio that loosens muscles. Use water dumbbells for added resistance. Underwater Swimming - Short bursts completely submerged refine stroke techniques and enhance lung capacity through breath control. Treading Water - Improve this survival skill by seeing how long you can tread unaided in deep sections using varied scissor, whip or eggbeater kicks. Stretching - The warmth of the water makes it the ideal environment for stretches that boost flexibility of hips, shoulders and hamstrings. Listen to your body’s signals for active rest, but take advantage of off days to concentrate on weaknesses. How do you supplement pool time on non-training days? Please add any other effective exercises below!

DO YOU WANT TO SWIM WTHOUT GETTING TIRED❓ ✨I will share with you how to train your swim endurance . 👉First let's understand what is aerobic! 🏊🏼♂️Aerobics are long, slow periods of swimming that improve endurance. We have two ways to train endurance. Interval training improves your cardiovascular fitness, breathing capacity, while long swims optimizes your circulatory pathways, increasing your body's aerobic capacity, allowing you to swim for a long time. 👉Interval training is training with breaks between rounds. It can be low or high intensity. For example, here are a couple of sets: ✅10*100 freestyle with 30 sec rest ✅20*50 freestyle with 15 sec rest 👉 In this type of training, you can always adjust the distance you swim, your speed, and the duration of your rest periods. This way, you can progressively make each set more challenging every time. 🔬 An interesting fact is that many studies show that the adding sprints has a positive effect on increasing endurance, and a program that includes sprints shows much better improvements in swimmers times than athletes who do not do sprints and only swim long distances in their swimming sessions. 🏊🏼♂️ Continuous training at a steady pace increases overall aerobic endurance. 👉Such training is important for us, as some of the training sessions will simulate a competitive environment. 🥲For example, if our main task is to swim well 1.9 kilometers in half IRONMAN, then during the preparatory process you should overcome this distance yourself several times. 🛡️You can break this distance into a couple of smaller segments with minimal rest between them, for example: 👉500+500+500+400 👉700+600+600 👉1000+1000 ✅To summarize, it's important to train your endurance by incorporating a variety of sets, rather than sticking to the same set every time. This approach can help you improve more quickly and make your workouts more engaging. 🔥If you want to have a personalized training program that will help you to improve your long distance swimming capacity, please comment "TRAINING" below, and I will provide you with information on how I can assist you in reaching your goals!🔥

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The Importance of Proper Breathing Techniques for Swimming While swimming is an excellent full-body workout, the importance of good breathing habits is often overlooked. Proper breathing not only allows swimmers to swim further with less fatigue, but it also helps prevent injuries and increases overall body control in the water. While swimming in front crawl (or freestyle), exhaling should be performed under water through the while the inhale occurs quickly by turning the head to the side and taking a breath. This breathing pattern allows for a continuous fluid exchange of air and prevents air from being trapped in the lungs. One of the biggest mistakes swimmers make is holding their breath or breathing irregularly. This can lead to oxygen deprivation, muscle cramps, increased stroke resistance, and poor body position in the water. Controlled exhaling is key – a common breathing rhythm for freestyle is exhaling through one full stroke cycle when the head is submerged. Another essential technique is bilateral breathing, where you breathe to both sides rather than favoring one side. This improves your body position and alignment by distributing oxygen more evenly and allowing for greater distance per stroke. Many swimmers breathe to the same side habitually without realizing it can negatively impact their form and endurance over time. Proper breathing takes consistent practice, but it allows swimmers to use oxygen more efficiently and maintain better body position and form. Implementing good breathing habits can help you swim stronger, longer, and prevent overarching injuries caused by physical strain or oxygen debt. Whether training for competition or swimming for exercise, take the time to focus on your breathing patterns. Controlled, rhythmic breathing is one of the most important habits for swimming effectively.

🏊💪 Unlock Your Swimming Potential with Strength Training! 🏋️♀️🔓 Want to prevent injuries, boost power, and enhance your strokes? Discover the importance of strength training for swimmers and the specific exercises to incorporate. 🏊♂️🏋️♂️ Dive into the article and level up your swim game! 📖🔗 #SwimmingTips #StrengthTraining https://bit.ly/3C793rM Question: How do you currently incorporate strength training into your swimming routine?

Friday feelings! First goal of '24 complete ✅ Swim continuously for 1.5km The backstory: I started training seriously in Jan to run an ultra. A few weeks in my right knee blew up and I couldn't run without serious pain. ❌ Big L for me right at the start of '24 Sat around for a couple days feeling sorry for myself. Then I remembered another idle goal that had been with me for a while - swimming 1km without stopping. In Jan I couldn't swim more than 200m continuously without being out of breath & my shoulders blowing up from fatigue. No problem! ChatGPT to the rescue: 📢 Prompt: "I need help designing a swimming workout plan. Here's what you need to know: the workout should include two sessions per week, currently I can swim 1km in 10 sets of 100m. My current problem is that swimming continuously without a break for more than 200m is very hard for me. My goal is to be able to swim 1.5km without stopping." That was the actual prompt verbatim. I upped the distance to 1.5km because why not! It was more uncomfortable than 1km, further out of reach, and would feel better achieving. ChatGPT outputted a 20-week program split into 4-week training blocks of increasing volume & intensity. In the beginning it was hard and painful. I'd be hard pressed to find someone who enjoys getting into a cold pool at 5am! After 4 weeks I adjusted the training. I threw in an extra session on Friday. This session was completely unstructured, there was no warm up, no accessory drills or anything else. The goal? Get in the pool and see how far you can swim continuously without stopping. This was like my test day. Maybe this sounds like an added layer of pressure? I think it had the opposite effect. I could swim 100m or 700m and stop, get out, and go home. I had already completed the mandatory training for the week, any more distance was extra credit. It also allowed me to cheat a bit and assess my progress in real-time, I got a sneak peak at performing the eventual test which would have been the 1.5km effort in week 20. And so today was my extra Friday session at the end of week 8. Last friday I swam 750m without stopping and today the goal was 1km. After about 600m I lost track of my lap count (I was thinking about a startup idea and didn't want to stop just yet to look at my watch). I figured I'd just keep going until I got tired. I started paying more attention to the lap count. I swam until I thought I was roughly at 1km and briefly stopped to check the count on my watch. 1.3km! Immediately reframed the situation, saw the 1.5km finish line & the cheering crowds and continued swimming! 🚀 Lessons: ☑ Get after it, and stay after it. ☑ Adapt your situation to your context. When one door closes you can often achieve similar outcomes by shifting course and taking a new route. ☑ A good reminder that, "in the short term you're only as good as your intensity. In the long term you are as good as your consistency".

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Water Aerobics vs Swimming: Key Differences Explained So you're looking to get active in the water, but aren't sure whether to dive into swimming laps or join a water aerobics class? Both offer a fantastic workout, but they cater to different needs and preferences. Let's explore the key differences to help you choose the perfect aquatic adventure! Swimming: Full-body workout: Engages all major muscle groups, promoting cardiovascular health, strength, and endurance. Independent exercise: Swim at your own pace and style, perfect for solo exercisers or experienced swimmers. Technical skills: Requires proper breathing and stroke technique for efficient and enjoyable swimming. Impact on joints: Can be hard on knees, ankles, and hips, especially for beginners or those with joint issues. Water Aerobics Low-impact: Buoyancy reduces stress on joints, making it ideal for people with injuries, arthritis, or limited mobility. Group fitness: Classes provide social interaction, motivation, and guidance from an instructor. Variety of exercises: Incorporates cardio, strength training, and flexibility exercises, keeping workouts fun and engaging. Accessibility: Easier to learn than swimming, suitable for all fitness levels and ages. Ultimately, the best choice depends on your individual goals and preferences. Looking for a challenging workout that builds endurance and technique? Choose swimming! Seeking a low-impact, social, and fun way to get active? Water aerobics is your perfect match! Bonus tip: Why not combine both? Alternate swimming laps with water aerobics classes for a well-rounded aquatic fitness routine! I hope this helps you make the splash into the world of water workouts! #waterfitness #healthylifestyle #aquaaerobics #swimming #exercise #health #wellness #fitnessmotivation P.S. Don't forget to check out your local pool or gym for water fitness class options! Feel free to share your own experiences and preferences in the comments below!

How to Structure Swim Workouts When Training Solo Swimming is a great individual sport that allows you to get an effective cardio workout. But training in the pool alone without a coach or team can be challenging when trying to structure effective practices. Here are some tips for solo swimmers to get the most out of your pool time: Set Clear Goals Before getting in the water, think about what you want to accomplish during that session. Are you working on endurance, speed, technique, etc? Having a purpose will help guide the structure of your workout. Include Warm-Up and Cool-Down Just like any workout, you need to warm-up and cool-down the body. Spend the first 10-15 minutes slowly swimming laps to get muscles loose and heart rate up. The last 10 minutes should be light swimming and stretching. Vary the Intensity and Intervals A good swim workout combines different paces and interval training. For example, you might do a set of 10x50m at moderate intensity with 15 seconds rest between each. Or 5x100m at near max effort with 45 seconds rest. Playing with different distances, intensity, and rest periods keeps the body guessing. Focus on Technique With no coach watching, it can be tempting to slack on technique. Be mindful of stroke mechanics during both intense efforts and recovery sets. If possible, use a waterproof mirror or camera to check form. Proper technique will make you faster in the long run. Add Equipment as Needed To increase resistance or challenge, take advantage of equipment like kickboards, fins, paddles. Also utilize any features poolside like bulkhead walls or flags to simulate swimming intervals. Record Your Sets Tracking your workouts over time allows you to see progress and add variety. Log what you did each session and how it felt after. Review regularly and adjust future workouts accordingly. Swimming solo requires more discipline and planning compared to training with a team. But you can absolutely get an effective workout following these structuring tips. Remember to establish clear goals for each session, swim with purpose, and listen to your body's response. Consistency will lead to conditioning and improved performance over time.

🏊♀️ Dive into Your Best Swim: Essential Tips for beginners ! 🏊♂️ Whether you’re a beginner or looking to refine your technique, swimming can be both challenging and rewarding. Here are some essential tips to help you improve your skills in the water: 1. Focus on Technique Proper technique is crucial for efficiency and speed in the water. Pay attention to your body position, arm strokes, and kick. Consider working with a coach or watching instructional videos to identify areas for improvement. 2. Build Endurance Gradually Start with shorter distances and gradually increase your swim length as your endurance improves. Incorporate interval training into your routine to build stamina while keeping your workouts engaging. 3. Practice Breathing Techniques Breathing is often overlooked but is vital for maintaining rhythm and energy during swims. Practice bilateral breathing (breathing on both sides) to develop balance in your stroke and improve overall performance. 4. Use Drills to Enhance Skills Incorporate specific drills into your practice sessions, such as catch-up drill, fingertip drag, or one-arm swimming. These drills target different aspects of your stroke and help reinforce good habits. 5. Stay Relaxed Under Pressure Swimming can be mentally taxing, especially during competitions. Practice mindfulness techniques like visualization or deep breathing before races to stay calm and focused. Remember, every swimmer has their unique journey—embrace yours! Keep pushing forward, stay consistent, and most importantly, have fun!