Now we have already seen find out how to incorporate a micro-cycle of coaching classes (weekly coaching cycle) over a time period.
Now we have determined to name considered one of these classes a “devoted session” or, in different phrases, a particular work out for all 4 swim strokes.
This type of coaching session is principally vital because of the particular nature of this sort of race: you’ll have to carry out at your greatest in all 4 legs, which implies you’ll have to discover ways to “coordinate them collectively” correctly.
There are two predominant “to hidden difficulties”:
1. Adapting to modifications in physique place: the angle of our physique in relation to the floor of the water modifications for every swim stroke.
This variation in place additionally consists of your head and line of imaginative and prescient. To stop this from having a destructive impact in your efficiency (variations to the nervous and hormonal methods), it’s essential adapt to those modifications in a short time.
2. Coordination in the usage of completely different muscle teams: every swim stroke has its personal peculiarities, which implies you utilize your muscle tissues otherwise as you swim.
While you swim only one single stroke in a race this occurs so much much less and solely throughout sure phases (begin, flip and so on…).
For instance, you utilize your triceps much less and the entrance of your legs extra when swimming breaststroke, whereas for the backstroke you utilize your again muscle tissues so much however your pectoralis main a lot lower than for the freestyle. Then again, your stomach area and all of the extensor muscle tissues in your hips work a lot more durable in the course of the butterfly.
This type of change signifies that whereas sure muscle tissues act as stabilisers (stability and stability) for one explicit stroke, they work phasically (actively) throughout one other.
To beat these “difficulties”, you need to apply making these modifications over very quick distances, listed below are some drills:
Drill 1:
12 x 50m with 20” rec (1st in a medley sequence altering stroke each 12.5m – 2nd in a reverse medley sequence altering stroke each 12.5m – 3rd 25m 3 butterfly arms and three backstroke arms+ 25m 3 breaststroke arms 3 freestyle arms – 4th all freestyle to “rearrange your ideas”)
Drill 2 (‘/’ means flip at 25m):
16 x 50m with 20” rec’: butterfy – butterfly/backstroke – butterfly/breaststroke – butterfly/freestyle – backstroke – backsroke/breaststroke – backstroke/freestyle – breaststroke/butterfly – breaststroke – breastroke/freestyle – breaststroke/butterfly – breaststroke/backstroke – freestyle – freestyle/butterfly – freestyle/backstroke – fs/breaststroke
Drill 3:
16 x 25m with 15” rec’: 1 butterfly with breaststroke legs– 1 backstroke with breaststroke legs – 1 breaststroke with freestyle legs – 1 freestyle with butterfly legs
Drill 4:
4 x 100m in medley sequence, altering stroke each 25 m and beginning with a distinct stroke every time however retaining within the medley sequence.
These and different drills will provide help to grasp the change of swim stroke within the medley and enhance your management over your whole physique.
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