Medley coaching will not be straightforward, however it’s definitely one thing you need to study to do if you wish to turn out to be a extra full swimmer. Coaching for all 4 strokes will increase your cardio capability and offers you a greater really feel for the water.
There are numerous advantages to be gained from medley coaching:
1. Coaching selection. We’ve already seen that selection is the important thing to profitable coaching.
2. Diversified stimuli. Quite a lot of totally different stimuli means extra and totally different motivation and larger consideration to element.
3. The opportunity of collaborating in several races from traditional. This may have enormous advantages relating to your personal races.
The methods to be adopted are quite simple:
– Work in your weaker strokes a minimum of a couple of times every week
– Change strokes ceaselessly throughout particular person coaching periods
– Prepare all of the totally different strokes in the appropriate order
- 20×50 m medley (5x butterfly/5x backstroke/5x butterfly/5x freestyle)
– Prepare your legs. Swim the butterfly and breaststroke together with your arms stretched alongside your sides and the backstroke and freestyle partly on one facet
– Work on altering stroke whereas turning throughout units on your legs
- Swim “full” strokes when coming into and exiting turns
- pay very cautious consideration to turns
Having grasped the essential ideas of medley coaching, you can begin to use them with a view to:
1. Prepare your cardio capabilities with totally different sorts of units
– “There and again” methodology
- butterfly/backstroke/breaststroke/freestyle > freestyle/breaststroke/backstroke/butterfly.
For instance, 8×100 medley, 1x “there” 1x “again” with 20” restoration
– “Pairs” methodology
- Butterfly/backstroke, backstroke/breaststroke, breaststroke/freestyle, freestyle/butterfly. For instance, 16×50 medley, 1x “pair” with 10” restoration
2. Prepare the totally different strokes in development:
25 butterfly
50 butterfly/backstroke
75 butterfly/backstroke/breaststroke
100 medley
75 butterfly/backstroke/breaststroke
50 butterfly/backstroke
25 butterfly
3. Prepare your weakest strokes
units x 150 m (with out freestyle):
- 50 butterfly/50 backstroke/50 breaststroke
- 25 butterfly/25 backstroke/25 breaststroke
4. Prepare at race tempo with intervals (for the 200m medley)
25 butterfly with 5” restoration
50 butterfly/backstroke with 10” restoration
50 backstroke/breaststroke with 10” restoration
50 breaststroke/freestyle with 5” restoration
25 freestyle
Right here is one closing piece of recommendation
If you end up doing medley coaching periods, attempt to practice with and in opposition to different swimmers, who’re stronger that you just at different strokes. It will actually assist you enhance your weaker strokes. Additionally, you will discover that medley coaching even helps you enhance your favorite stroke.
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