The primary function of medley coaching is a matter of debate each amongst swimmers and their coaches.
In precise reality the medley shouldn’t be seen as 4 separate strokes however as one single swim type involving all kinds of actions. That’s the reason there are such a lot of totally different coaching philosophies. Typically talking, freestyle is the primary stroke utilized in coaching classes to enhance swim abilities. The second hottest stroke – notably for high quality classes or when practising swimming at race tempo – is the so-called “your individual favorite stroke”.
This doesn’t apply to swimmers who select to deal with the medley.
On this case the specificity of swim abilities concerned is extra complicated than that required of swimmers specializing in only one or two strokes and this inevitably means coaching classes are structured otherwise.
Let’s see how one can organise your coaching in 3 sessions-a-week lasting roughly 1 hour:
- Every stroke could have a selected day dedicated to it, aside from freestyle that will probably be included in each session
- After warming up and earlier than the primary coaching session, at all times carry out a brief particular medley drill
- That is adopted by a selected work-out for the “day’s stroke” (each the entire stroke and simply legs) and a work-out for simply freestyle arms
The space set for every day must be divided up into shorter sections to recuperate vitality so as to repeat the drill with extra gasoline within the tank.
600 warm-up (ex lo ao)
Session 1 (butterfly)
- 600 warm-up (ex lo ao)
- 300 m medley (e.g. 6 x 50)400 m butterfly (e.g. 2 x 8 x 25 with 20 “ rec)
- 300 butterfly lo (e.g. 3 x 100 with 15” rec)
- 600 m FS ao (presumably intervals)
Tot. 2200 m (88 laps)
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Session 2 (backstroke)
- 600 warm-up (ex lo ao)
- 400 m medley (e.g. 4 x 100 with 20” rec)1000 m backstroke (lo) intervals (e.g. 6 x 100 with 20” rec + 8 x 50 with 15” rec)
- 400 m FS lo intervals (e.g. 200 with 25” rec + 100 with 15” rec + 2 x 50 with 10” rec)
Tot. 2400 m (96 laps)
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Session 3 (breaststroke)
- 700 warm-up (ex lo ao)
- 300 m medley (e.g. 4 x 75 with 15” rec)
- 400 m breaststroke (e.g. 16 x 25 with 7 “ rec)
- 400 m breaststroke lo (e.g. 8 x 50 with 10” rec)
- 400 m FS ao with out stopping
Tot. 2200 m (88 laps)
From a bodily coaching viewpoint there’s additionally an enormous distinction. The variety of muscle tissues concerned in a medley race is increased than in a race involving only one swim stroke and your joints will come below higher stress.lo = legs solely ao = arm solely ex: technical drills
That’s the reason health club exercises are usually longer, specializing in workouts for numerous muscle teams and circuit coaching together with workouts engaged on totally different muscle teams at totally different intensities (or speeds).
For my part and from an natural viewpoint, that is probably the most complicated, tough and fascinating swim stroke that requires most dedication however can also be probably the most enjoyable to observe.
Get pleasure from your coaching!
Obtain the coaching set (PDF) | Printable model
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