How to improve your swimming technique

The next work tells us how to improve the swimming technique is to do it before each training session. There are five blocks, each day we make 1 or 2 of these blocks unless we want to specifically work the technique of swimming, in that case we can make 1 or 2 blocks several times or we go through all the blocks.

To perform the technique of swimming, it is necessary to perform the exercises with the highest muscular freshness in order to perform perfectly, this means that if necessary we will extend the recovery times.

In each exercise and each stroke it is necessary to feel each and every one of the phases, especially the grip, the traction and the push since these are the ones that help us to move.

Intercalated between the exercises of swimming technique we include stretches of 25 m swimming Croll, it is fundamental to look carefully at applying what we have worked for to have a transfer and assimilate the gesture well. Before and after the session stretch all the muscles out of the water.

 

SWIMMING TECHNIQUE: block 1.

  • 25 m paddled with arms stretched (hands move as if we were making a hole in the ground with them).
  • 50 m dead end with table to the front and without beating legs.
  • 50 m dead without table and without beating legs.
  • 50 m fins feeling ankle flexion work. Arms to the front with table.
  • 25 m long arms lengthening to make a distant grip.
  • 25 m making the grip in front of the face.
  • 25 meters swim croll. Recovery 30″ between exercise.

SWIMMING TECHNIQUE: block 2.

  • 25 m paddled with the arms in position as if we made bottoms on the ground hands down.
  • 25 m blade left arm with pull-boy legs without beating.
  • 25 m right arm spade with pull-boy legs without beating.
  • 50 m legs with table feeling ankle.
  • 25 meters swim croll. Recovery 30″ between exercise.

SWIMMING TECHNIQUE: block 3.

  • 25 m left arm beating legs and right extended.
  • 25 m right arm beating and left extended.
  • 25 m flaps bending a lot of knees, extended arms extended.
  • 25 m fins normal beat of legs, arms extended without table.
  • 25 m swim with closed fists.
  • 25 m swim with separate fingers, open hands.
  • 50 meters swim croll. Recovery 30″ between exercise.

SWIMMING TECHNIQUE: block 4.

  • 25 m paddled with hands in the push zone.
  • 25 m exaggerating rolled with very deep pull.
  • 25 m swim croll with 2-stroke legs.
  • 25 m swim croll with 4-stroke legs.
  • 25 m swim croll with 6-beat legstroke.
  • 50 m swim with underwater recovery (without removing arms from the water).
  • 25 meters swim croll. Recovery 30″ between exercise.

 

SWIMMING TECHNIQUE: block 5.

  • 50 m finishing pushing thigh.
  • 50m legs with table in front.
  • 25 m bilateral breathing every 3 strokes.
  • 25 m bilateral breathing every 4 strokes.
  • 25 m breath taking head forward every 4 strokes.
  • 25 meters swim croll. Recovery 30″ between exercise.

 

Alfonso Martinez Ruiz – National Trainer of Athletics and Superior Trainer of Triathlon.

alfonso@trimurcia.org

Apasionados de la natación en aguas abiertas, el Mar y el deporte.

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