How To Plan A Swim Workout | Structure Your Next Swimming Session

Summary

This video script offers a structured approach to improving swimming performance. It emphasizes the importance of a warmup, main set, and cool down in a workout, focusing on aerobic endurance, speed, threshold, and technique. The script provides examples of sets for each focus area and suggests tailoring workouts to individual goals and fitness levels. It also highlights the value of a cooldown for recovery and encourages swimmers to write down their workout plans for better execution.

Takeaways

• 🏊‍♂️ Structured Workouts: To improve swimming performance, follow a structured workout with clear goals instead of aimlessly swimming back and forth.
• 🚀 Importance of Warmup: Warming up is crucial for preparing the body for the workout, reducing injury risk, and enhancing performance.
• 🔄 Warmup Routine: Begin with arm swings on the pool deck, then ease into the water with gradual intensity, including freestyle, pull, kick, and drills.
• 🌡️ Aerobic Pace: Keep the warmup at an easy aerobic pace to ensure readiness for the main set without overexertion.
• 🎯 Goal Setting: Break down goals into aerobic endurance, speed, threshold, and technique/strength sets, and vary the focus of each swim session.
• 📈 Progression in Training: Increase the complexity and intensity of sets incrementally to improve speed and endurance.
• 🏁 Threshold Training: Work at your body's threshold pace for sustained periods to improve performance, especially beneficial for competitive swimmers.
• 💪 Strength Focus: Use strength sets to isolate and work on arm strength, particularly beneficial during the off-season.
• 🧘‍♂️ Technique Emphasis: Spend entire sessions focusing on technique with short, quality reps to reinforce good form.
• 🛑 Cool Down Significance: Include a cool down to maintain blood flow, aid in waste product removal, and support recovery for subsequent workouts.
• 📝 Workout Documentation: Write down your workout on paper and bring it to the pool for reference to ensure adherence to the planned routine.

Q & A

What is the main purpose of a structured swim workout?

The main purpose of a structured swim workout is to improve swimming performance by following a specific routine with a clear goal in mind, rather than just swimming back and forth without a plan.

What are the essential components of a swim set?

A swim set should ideally include a warmup, a pre-set or drill set, a main set, a post set, and a cool down. However, for those with limited time, at a minimum, a warmup, a main set, and a cool down should be included.

Why is it important to have a structured session instead of just covering a certain distance?

Having a structured session helps focus on key areas such as speed, strength, and technique in the most efficient way possible, maximizing the use of time and improving overall swimming ability, rather than just covering a distance without purpose.

What is the purpose of the warmup in a swim workout?

The purpose of the warmup is to warm the body up, mobilize the joints, wake the body up, and prepare the muscles for the workout ahead, which results in better performance and reduces the risk of injury.

What are some examples of exercises to do before getting into the water for a swim workout?

Examples of exercises to do before getting into the water include arm swings, such as single arm swing or double arm swing, to mobilize the joints.

What should be the pace of the warmup in a swim workout?

The warmup should be done at an easy aerobic pace, ensuring that the body is gradually eased into the workout without starting off too fast.

What are the four different types of goals you can set for a swim workout?

The four different types of goals for a swim workout are aerobic endurance distance sets, speed sets, threshold sets, and technique and strength sets.

Why is it recommended to mix up the types of swim workouts in a weekly training schedule?

Mixing up the types of swim workouts helps to focus on different aspects of swimming, such as endurance, speed, and technique, and ensures a well-rounded training program that addresses various goals and avoids monotony.

What is a typical structure for an aerobic set in a swim workout?

A typical aerobic set might include one time 400 meters with 25 seconds rest, followed by two by 200 meters with 25 seconds rest, and finishing with four lots of 100 meters also with 25 seconds rest, all done at an aerobic pace.

What is the purpose of the cool down in a swim workout?

The purpose of the cool down is to keep the blood flowing, help remove waste products like lactic acid from the muscles, and improve recovery, allowing for consistent training sessions.

Why is it important to write down the main set or the whole workout and bring it to the swimming pool?

Writing down the main set or the whole workout and bringing it to the swimming pool helps to ensure that the swimmer stays focused on their goals, follows the planned routine, and can easily refer to it during the workout.