As you should have seen in our earlier articles, leg work is an important a part of coaching.
Aggressive swimmers differ the quantity of leg work they do in line with the coaching interval. For instance, if we take a look at the primary a part of the season (winter macrocycle) lasting 12-16 weeks, the proportion of the general coaching quantity dedicated to the legs varies
over that interval:
- first 4 weeks (returning to coaching): roughly 60-80% of total coaching quantity
- eight-ten weeks (normal/particular): roughly 25-40% of whole coaching quantity
- two-three weeks (particular): roughly 15-20% of total coaching quantity
Leg work may be included in coaching at any time, clearly with totally different goals in thoughts.
As a part of your “warmup”:
- typically 300-400 m swimming 25 fs/25 legs favorite fashion/25 how you want
As a part of preparation for a “legs set” to be able to examine the place of your physique and “core”:
- 3 units X
25 butterfly legs on again, 15” rec.
50 any fashion, 20” rec.
25 quick legs, 15” rec.
As foremost coaching focusing in your rhythm and tempo:
- 6×50 quickest tempo doable, 20” rec. or 10×25 dash in 60” or 2×100 flat out with full restoration
As a part of a “swim set”:
- 200 medley with 20” relaxation
8×25 (1x quick legs 1x full dash) 15” rec.
There isn’t a restrict to the quantity of leg work you’ll be able to embrace in your coaching, let your creativeness run wild. There are all types of drills you’ll be able to carry out, even some with instruments you wouldn’t often use for this sort of session.
1. Legs with drag resistance. Attempt swimming a set with a bucket dragging behind you or, higher nonetheless, a “swimming pool parachute”: 12×25 (8x legs 4x full stroke) all flat out with a full restoration.
2. Growing leg energy with a board. Swim leg units of 4-8 x 25 m with fins and a board in a vertical place, barely underwater, to create a drag. Alternate 1 x 25 m flat out with 1×25 m restoration. Attempt combining this set with 25 m units flat out utilizing a full swim stroke with fins and a board.
3. Correcting your head place. Swim 25 m (or 50 m) leg units with a snorkel, controlling each your head place and swimming tempo.
4. Legs in a vertical place. Use this session to enhance not solely the energy but additionally the fluidity of your leg kick. Start with units of 20” + 20” restoration, step by step growing the size of every set and lowering the restoration time.
Final however not least, you should utilize leg work as a part of your closing warm-down. You will need to do not forget that your legs are your largest muscle group. Swimmers typically use their warm-down to decrease their coronary heart charges or loosen up after a tricky session. Particular leg work throughout your closing warm-down will enable you to “flush out” the lactic acid from that specific a part of your physique.
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