The short-course pool (25 m) and long-course pool (50 m) are two fully various things. In an ideal world, each membership/athlete ought to have the prospect to coach in both a short-course or long-course pool as they see match. After all the very best preparation for racing in a long-course pool is to coach in a single, however numerous golf equipment/swimmers by no means get the prospect to coach in a 50 m pool. So what’s one of the simplest ways to coach in a 25 m pool able to race in an Olympic-size pool?
Listed below are some tricks to make it simpler to adapt to a 50 m pool.
1. Work in your approach. Approach must be the primary focus of your coaching. You will need to right technical flaws throughout your first coaching classes. This can show you how to when swimming in an Olympic-size pool. Certainly, you’ll have twice as many issues racing in a 50 m pool in case you do not need the precise approach.
An environment friendly swimming approach won’t simply imply much less bodily points it’ll additionally improve your power and endurance. Coaching in a short-course pool permits swimmers to enhance their turns, underwater phases and kicks off the wall, thereby permitting them to concentrate on swimming completely within the 50 m pool. Working in your approach is important for prime performances in a 50 m pool.
Reread our earlier articles and you will see some fascinating approach drills to incorporate in your every day coaching classes.
2. Practice your cardio base. Together with approach, cardio coaching is the very basis of success. Cardio coaching in a short-course pool will show you how to adapt to a 50 m pool that requires higher power expenditure.
There are inevitably sure variations in cardio coaching in a short-course pool and a 50 m pool. A lot of the variations lie within the size and quantity of coaching. Whereas cardio work in a brief course pool lasts 45 minutes, it may be so long as an hour in an Olympic-size pool. Units will contain longer reps (e.g. over 200 m) and there may even be velocity work, in order that the swimmer will get used to modifications in tempo which might be so vital in a 50 m pool.
Here’s a coaching session for a 50 m pool:
- 2 x 400 medley, 1 x change stroke after 25 m 1 x probability stroke after 50 m, 30” rec.
- 2 x 100 freestyle at cardio tempo, 10” rec.
- 2 x 50 any type, 20” rec.
- 2 x 300 freestyle, 1 x quick 1 x pullbuoy and hand paddles, 30” rec.
- 4 x 100 freestyle at cardio tempo, 10” rec.
- 2 x 50 any type, 20” rec.
- 2 x 200 freestyle, 50 full stroke/50 approach, 20” rec.
- 6 x 100 freestyle at cardio tempo, 10” rec.
3. Practice your legs. That is in all probability the a part of the physique most affected by the transition from a short-course pool to a protracted pool. Although there are fewer underwater phases, the amount of leg work should not be decreased. Sustaining a heavy work load is important for ending races strongly.
Here’s a session combining intensive leg work with cardio swimming:
- 1x 400 freestyle with 100 legs/100 full stroke, 30” rec.
- 1 x 100 restoration
- 4 x 200 freestyle with 100 legs/100 full stroke, 20” rec.
- 1 x 100 restoration
- 8 x 100 freestyle 50 legs/50 full stroke, 20” rec.
The brief restoration durations power you to work exhausting throughout each elements of the session. After utilizing your legs intensively throughout the first half, you might be pressured to swim the second half with drained legs. The excessive variety of leg reps ensures a stable endurance base to your legs.
Listed below are two priceless tricks to end with: 1. If you happen to get the prospect, race in a 50 m pool even in case you prepare in a 25 m pool. This can show you how to get used to the 50 m pool and help you make the required changes for future coaching classes. 2. Don’t change your coaching plan an excessive amount of. Approach, the cardio base and leg work should be the primary focuses of your coaching in each brief and lengthy swimming pools.
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