Swim training 2 sessions per week beginner.

Mats Edenfeldt · February 18th, 2007, 12:11 AM

For the following two types of swim training you need to have a good badin suit, no sloppy shorts and a pair of good swimming goggles. Also for the technique training you need a kick board and a pull buoy. Equipment can be found here: http://www.the-swim-store.com but should also be available at your local pool.

Glossary:

Fre – Freestyle
Fre-Teq – Freestyle technique
Brest – Breaststroke
Back – Backstroke
Speed – Load (see load scale)
Rest – Rest between laps/exercises
Sek – Seconds
Kick – Only kick training with Kickboard
Pull – Only arm training with Pull buoy

Swim training 2 sessions per week beginner.

Warm up

200 meter in 50 meter laps. Speed: 7 --- Rest: 10 sek
Notes: Try and utilize as many type of str0kes as possible, ex: 50 free, 50 brest, 50 back.

Session

150 meter Fre Kick in 50 meter laps. Speed: 7-11 --- Rest: 5 sek
Note: Increase the speed with every 50 meter lap

Rest: 2 min

150 meter Fre Pull in 50 meter laps. Speed: 7-11 --- Rest: 5 sek
Note: Increase the speed with every 50 meter lap

Rest: 2 min

200 meter Fre-Teq in 50 meter laps. Speed: 9 --- Rest: 10 sek
Note: 50 m touch your arm pit on every str0ke, 50 m only str0king with your right arm keeping the left straight forward in the glide position, 50 m only str0king with your left arm, 50 m ordinary slow freestyle.

100 meter Free. Speed: 12
Note: Try to keep the technique all trough the 100 meters

Rest: 1 min

200 meter Free. Speed: 12
Note: Try to keep the technique all trough the 200 meters

Rest: 4 min

300 meter Fre. Speed: 12
Note: Try to keep the technique all trough the 300 meters

No rest but slowly glide/float 50 meters

100 meter Brest. Speed: 12
Note: Try to keep the technique all trough the 100 meters

Rest: 1 min

200 meter Brest. Speed: 12
Note: Try to keep the technique all trough the 200 meters

Rest: 1 min

300 meter Brest. Speed: 12
Note: Try to keep the technique all trough the 300 meters

No rest but slowly glide/float 50 meters

400 meter Brest in 50 meter laps. Speed: 13 --- Rest: 10 sek
Note: Try to keep the technique all trough the 400 meters, use the glide.

Rest: 4 min

100 meter Fre in 25 meter laps. Speed: 17 --- Rest: 5 sek

Relax and slowly glide/float 100 meters.
End the session by swimming of some of that lactic acid.

200 meter in 50 meter laps. Speed: 7 --- Rest: 10 sek

DONE

Total: 2700 meters, about 1,5-2 hours

Dawn · February 18th, 2007, 01:05 AM

Mats - this looks great

As pointed out earlier, this is meant for someone who has built up to this distance of a workout. The main reason here is keeping away from potential shoulder injuries by jumping into longer workouts too quickly.

You guys who are newbies can modify this workout by cutting the distance for each set in half and then building each week until you reach the total distance.

Have fun swimming!
Dawn

Mats Edenfeldt · February 18th, 2007, 02:35 AM

Yes exactly, the swimmer need to be confident with the basic principle of freestyle, breaststroke and backstroke to be able to complete this training session. I am not utilizing the use of butterfly since this is way to complicated for the average swimmer to use and have any use for. For more information on the basic technique of freestyle look at the post " Improving Your Breathing Under Stress". I type this as a beginner program and I think that even if you are new to this you could survive 2000-3000 meters. When I was training a typical session was 6000-10000 meters 7-11 times a week so this should be OK for beginners

. But if it is to heavy then cut the total length of each exercise to appropriate length rather then the exertion of it. The exercise with the kick board is one of the more important in the beginning to get the feel of the kick, also the use of the pull buoy to get the lift in the hip/leg area and to find the best str0ke and breathing rate. First of all you need to build the slower muscles as a swimmer and as you progress you will feel that coming closer to 70% of pulse and staying there will be easier and easier.
This session is good for 2-3 times a week, but I will write another later on in the same range maybe less with more technique exercises that will help you build the right muscles and muscle memory. It could be fun to have more then one session to use so you don’t get bored

And if anyone is ever in my neighborhood send me a mail and I can give a private session in the pool.

Have fun.

Quote: (Originally Posted by Dawn)

Mats - this looks great

As pointed out earlier, this is meant for someone who has built up to this distance of a workout. The main reason here is keeping away from potential shoulder injuries by jumping into longer workouts too quickly.

You guys who are newbies can modify this workout by cutting the distance for each set in half and then building each week until you reach the total distance.

Have fun swimming!
Dawn

Dawn · February 18th, 2007, 03:22 AM

Quote: (Originally Posted by Mats Edenfeldt)

I type this as a beginner program and I think that even if you are new to this you could survive 2000-3000 meters. When I was training a typical session was 6000-10000 meters 7-11 times a week so this should be OK for beginners

. But if it is to heavy then cut the total length of each exercise to appropriate length rather then the exertion of it.

I agree this is relatively "short" compared to an elite, collegiate, or even year-round swimmer's training program....but I can tell you from coaching Masters for several years and watching people starting out as newbies (as in no swim training background) that anything over 1500, without gradual buildup, is setting someone up for injury...more a joint issue than anything. Particulary triathletes who came into swimming with a great cardiovascular base from running/cycling, but they didn't have the proper muscular endurance with the upper body muscles to support this kind of distance. Instead, they would fatigue early in the workout (again, muscularly), and the first thing to go is proper technique...and this leads to injury. I have seen many newbie Masters have to drop out due to injury. Just my 2cents from past observations

I just don't want to see anyone have to take time away from diving because they can't reach valves, don a drysuit...whatever due to rotator cuff issues ;-)

Quote: (Originally Posted by Mats Edenfeldt)

The exercise with the kick board is one of the more important in the beginning to get the feel of the kick, also the use of the pull buoy to get the lift in the hip/leg area and to find the best str0ke and breathing rate. .

This is excellent advice Mats! I used to have my triathlon clinic swimmers (again, most of these were adults from a running or cycling background with very little swim training) swim for 25m with a pull buoy, then "drop" the buoy or let it go and continue swimming free, trying to maintain the same feeling of keeping the hips up without any aid from the buoy.

Good luck guys and gals, and great writeup again, Mats! I will go swim it myself for fun tomorrow <g>

Dawn

Dawn · February 18th, 2007, 05:41 PM

This is not taking away from Mats' workout he posted earlier, but as he pointed out it is for someone who has basic technique down already..

For those of you still working on basic freestyle technique, I have posted a copy of a workout I sent to some of my "beginner" adult swimmers from a triathlon clinic I helped with for several years. This takes about an hour if you take your time through the drills.

Remember, focus on good technique and not rushing through things. Once you get the basics down, your speed and comfort will improve I promise...then onto Mats' workout!

100 warm up - choice of s-troke, nice and easy

8X25 free kick on side - right side going down, left coming
back, take a 10 sec. break between each 25.
Bellybutton pointed towards wall! Keep your arm
closest to the bottom pointed out with palm down
(so it looks like you are "laying" on that arm). Keep it out
in front even when you roll to breathe. Opposite
shoulder out of water and your head in "regular" freestyle
position looking down but slightly forward (water line should
hit your hairline)!

50 free - get a good feel for rolling side to side while

keeping your head still

6X25 6 kick switch - Kick 6 kicks on one side, bottom arm
out in front as in the free kick on your side. Keep your head
looking down and still - only your shoulders and torso should
roll from side to side. Again, keep that bottom
arm out in front when you breathe!

50 free - get a good feel for rolling side to side while
keeping your head still

4X25 touch and pull - hand enters at the wrist, don't
start your pull until the entering hand slides in *next* to
the other hand...then start the pull with the other hand.
This is also a rhythmic drill: touch, pull, touch, pull, touch,
pull, etc. Remember that if you are on your side things
get easier! An old version of this drill is to actually lay one
hand on top of the other then start the pull, but this messes
with the timing of the core rotation - just focus on timing it
so the hand out front starts the pull as the other hand is
entering next to it.

50 free - get a good feel for rolling side to side while
keeping your head still

4X25 zipper drill - elbow up high and pretend you have a
zipper running down the side of your torso. As your arm
recovers, pretend to zip the zipper, starting at the thigh
and "pulling the zipper" all the way up to your armit, then
continue with a high elbow and bring your hand all the way
out in front for re-entry. Reach all the way out in
front to get the hand in the water for the pull.
Again, getting on your side makes this easier! Keep
that head still (notice a theme here?)

100 free - continuous, pull it all together! Body rolling side to side
, head still, quick breath, elbows high. Think about staying long and
low profile in the water!

100 cool down - nice and easy, float and glide

1000 meters total

Great job!

If anyone has questions, or wants to incorporate drill work like this into a workout longer thatn 1000m, feel free to PM me!

Happy swimming!
Dawn

jerry.mobbs · February 18th, 2007, 06:39 PM

Quote: (Originally Posted by Dawn)

This is not taking away from Mats' workout he posted earlier, but as he pointed out it is for someone who has basic technique down already..

For those of you still working on basic freestyle technique, I have posted a copy of a workout I sent to some of my "beginner" adult swimmers from a triathlon clinic I helped with for several years. This takes about an hour if you take your time through the drills.

Dawn

any chance of seeing these on video...

a picture says a thousand words and all that

cheers

jerry

ps, sorry if i'm asking to much so i wont be offended if you say no ;-)

A-M · February 18th, 2007, 08:29 PM

Dawn& Mats,

Thx for the schedules!
I just took up swimming again after being out from highschool so it will be of great help.

A-M

MonkSeal · February 18th, 2007, 08:50 PM

Mats, I don't understand "speed". Where can I find load scale?

TIA

DIR princess · February 18th, 2007, 11:07 PM

Quote: (Originally Posted by Dawn)

Mats - this looks great

As pointed out earlier, this is meant for someone who has built up to this distance of a workout. The main reason here is keeping away from potential shoulder injuries by jumping into longer workouts too quickly.

You guys who are newbies can modify this workout by cutting the distance for each set in half and then building each week until you reach the total distance.

Have fun swimming!
Dawn

Hi!

Thank you, both Mats and Dawn for lots of good tips!

I think I'll try cutting the distance in half...has been more than six months since my last swimming work-out-session...looking forward to trying it out Tuesday

Dawn · February 18th, 2007, 11:09 PM

Quote: (Originally Posted by jerry.mobbs)

any chance of seeing these on video...

a picture says a thousand words and all that

cheers

jerry

ps, sorry if i'm asking to much so i wont be offended if you say no ;-)

Hi Jerry,

Please don't apologize! No worries, at all. I enjoy being able to help out in any way I can!

I don't have video or photos now, but I could borrow a friend's camera and put together some video clips of each drill...it may take me a week or so to get the time to do this, though...would that be OK?

In the meantime, I would suggest googling each of the drills - I did and was able to easily pull up decent video on the "Zipper drill" and the "Touch and Pull" (also known as "Click and go" when using paddles...which I would only recommend after a strong base is built, or "Catch-up drill").

TI also has really good video and/or photos of the side kicking, 6-kick switch or some similar variation of it.

Best,
Dawn

February 18th, 2007, 12:11 AM	#1 (permalink)
Mats Edenfeldt(Offline) Cave is fun :) Join Date: Dec 2005 Location: Sweden - Stockholm Posts: 157	Swim training 2 sessions per week beginner. For the following two types of swim training you need to have a good badin suit, no sloppy shorts and a pair of good swimming goggles. Also for the technique training you need a kick board and a pull buoy. Equipment can be found here: http://www.the-swim-store.com but should also be available at your local pool. Glossary: Fre – Freestyle Fre-Teq – Freestyle technique Brest – Breaststroke Back – Backstroke Speed – Load (see load scale) Rest – Rest between laps/exercises Sek – Seconds Kick – Only kick training with Kickboard Pull – Only arm training with Pull buoy Swim training 2 sessions per week beginner. Warm up 200 meter in 50 meter laps. Speed: 7 --- Rest: 10 sek Notes: Try and utilize as many type of str0kes as possible, ex: 50 free, 50 brest, 50 back. Session 150 meter Fre Kick in 50 meter laps. Speed: 7-11 --- Rest: 5 sek Note: Increase the speed with every 50 meter lap Rest: 2 min 150 meter Fre Pull in 50 meter laps. Speed: 7-11 --- Rest: 5 sek Note: Increase the speed with every 50 meter lap Rest: 2 min 200 meter Fre-Teq in 50 meter laps. Speed: 9 --- Rest: 10 sek Note: 50 m touch your arm pit on every str0ke, 50 m only str0king with your right arm keeping the left straight forward in the glide position, 50 m only str0king with your left arm, 50 m ordinary slow freestyle. 100 meter Free. Speed: 12 Note: Try to keep the technique all trough the 100 meters Rest: 1 min 200 meter Free. Speed: 12 Note: Try to keep the technique all trough the 200 meters Rest: 4 min 300 meter Fre. Speed: 12 Note: Try to keep the technique all trough the 300 meters No rest but slowly glide/float 50 meters 100 meter Brest. Speed: 12 Note: Try to keep the technique all trough the 100 meters Rest: 1 min 200 meter Brest. Speed: 12 Note: Try to keep the technique all trough the 200 meters Rest: 1 min 300 meter Brest. Speed: 12 Note: Try to keep the technique all trough the 300 meters No rest but slowly glide/float 50 meters 400 meter Brest in 50 meter laps. Speed: 13 --- Rest: 10 sek Note: Try to keep the technique all trough the 400 meters, use the glide. Rest: 4 min 100 meter Fre in 25 meter laps. Speed: 17 --- Rest: 5 sek Relax and slowly glide/float 100 meters. End the session by swimming of some of that lactic acid. 200 meter in 50 meter laps. Speed: 7 --- Rest: 10 sek DONE Total: 2700 meters, about 1,5-2 hours __________________ GUE: DIR-Fundamentals, Cave 1, Cave 2 NAUI: Trimix 1, Technical diver, Instructor, DM, Wreck penetration, Oxygen service technician IANTD: Advanced Nitrox, Nitrox Various: Apeks tech, Poseidon tech "Doing it right really means to do it properly. No skimping and no compromises. It sounds easy enough but it is not - it requires balls of steel" Peter Steinhoff

February 18th, 2007, 02:35 AM	#3 (permalink)
Mats Edenfeldt(Offline) Cave is fun :) Join Date: Dec 2005 Location: Sweden - Stockholm Posts: 157	Yes exactly, the swimmer need to be confident with the basic principle of freestyle, breaststroke and backstroke to be able to complete this training session. I am not utilizing the use of butterfly since this is way to complicated for the average swimmer to use and have any use for. For more information on the basic technique of freestyle look at the post " Improving Your Breathing Under Stress". I type this as a beginner program and I think that even if you are new to this you could survive 2000-3000 meters. When I was training a typical session was 6000-10000 meters 7-11 times a week so this should be OK for beginners . But if it is to heavy then cut the total length of each exercise to appropriate length rather then the exertion of it. The exercise with the kick board is one of the more important in the beginning to get the feel of the kick, also the use of the pull buoy to get the lift in the hip/leg area and to find the best str0ke and breathing rate. First of all you need to build the slower muscles as a swimmer and as you progress you will feel that coming closer to 70% of pulse and staying there will be easier and easier. This session is good for 2-3 times a week, but I will write another later on in the same range maybe less with more technique exercises that will help you build the right muscles and muscle memory. It could be fun to have more then one session to use so you don’t get bored And if anyone is ever in my neighborhood send me a mail and I can give a private session in the pool. Have fun. Quote: (Originally Posted by Dawn) Mats - this looks great As pointed out earlier, this is meant for someone who has built up to this distance of a workout. The main reason here is keeping away from potential shoulder injuries by jumping into longer workouts too quickly. You guys who are newbies can modify this workout by cutting the distance for each set in half and then building each week until you reach the total distance. Have fun swimming! Dawn __________________ GUE: DIR-Fundamentals, Cave 1, Cave 2 NAUI: Trimix 1, Technical diver, Instructor, DM, Wreck penetration, Oxygen service technician IANTD: Advanced Nitrox, Nitrox Various: Apeks tech, Poseidon tech "Doing it right really means to do it properly. No skimping and no compromises. It sounds easy enough but it is not - it requires balls of steel" Peter Steinhoff

February 18th, 2007, 03:22 AM	#4 (permalink)
Dawn(Offline) New Member Join Date: Dec 2005 Location: North Carolina Posts: 153	Quote: (Originally Posted by Mats Edenfeldt) I type this as a beginner program and I think that even if you are new to this you could survive 2000-3000 meters. When I was training a typical session was 6000-10000 meters 7-11 times a week so this should be OK for beginners . But if it is to heavy then cut the total length of each exercise to appropriate length rather then the exertion of it. I agree this is relatively "short" compared to an elite, collegiate, or even year-round swimmer's training program....but I can tell you from coaching Masters for several years and watching people starting out as newbies (as in no swim training background) that anything over 1500, without gradual buildup, is setting someone up for injury...more a joint issue than anything. Particulary triathletes who came into swimming with a great cardiovascular base from running/cycling, but they didn't have the proper muscular endurance with the upper body muscles to support this kind of distance. Instead, they would fatigue early in the workout (again, muscularly), and the first thing to go is proper technique...and this leads to injury. I have seen many newbie Masters have to drop out due to injury. Just my 2cents from past observations I just don't want to see anyone have to take time away from diving because they can't reach valves, don a drysuit...whatever due to rotator cuff issues ;-) Quote: (Originally Posted by Mats Edenfeldt) The exercise with the kick board is one of the more important in the beginning to get the feel of the kick, also the use of the pull buoy to get the lift in the hip/leg area and to find the best str0ke and breathing rate. . This is excellent advice Mats! I used to have my triathlon clinic swimmers (again, most of these were adults from a running or cycling background with very little swim training) swim for 25m with a pull buoy, then "drop" the buoy or let it go and continue swimming free, trying to maintain the same feeling of keeping the hips up without any aid from the buoy. Good luck guys and gals, and great writeup again, Mats! I will go swim it myself for fun tomorrow <g> Dawn Last edited by Dawn; February 18th, 2007 at 05:09 AM.

February 18th, 2007, 05:41 PM	#5 (permalink)
Dawn(Offline) New Member Join Date: Dec 2005 Location: North Carolina Posts: 153	This is not taking away from Mats' workout he posted earlier, but as he pointed out it is for someone who has basic technique down already.. For those of you still working on basic freestyle technique, I have posted a copy of a workout I sent to some of my "beginner" adult swimmers from a triathlon clinic I helped with for several years. This takes about an hour if you take your time through the drills. Remember, focus on good technique and not rushing through things. Once you get the basics down, your speed and comfort will improve I promise...then onto Mats' workout! 100 warm up - choice of s-troke, nice and easy 8X25 free kick on side - right side going down, left coming back, take a 10 sec. break between each 25. Bellybutton pointed towards wall! Keep your arm closest to the bottom pointed out with palm down (so it looks like you are "laying" on that arm). Keep it out in front even when you roll to breathe. Opposite shoulder out of water and your head in "regular" freestyle position looking down but slightly forward (water line should hit your hairline)! 50 free - get a good feel for rolling side to side while keeping your head still 6X25 6 kick switch - Kick 6 kicks on one side, bottom arm out in front as in the free kick on your side. Keep your head looking down and still - only your shoulders and torso should roll from side to side. Again, keep that bottom arm out in front when you breathe! 50 free - get a good feel for rolling side to side while keeping your head still 4X25 touch and pull - hand enters at the wrist, don't start your pull until the entering hand slides in next to the other hand...then start the pull with the other hand. This is also a rhythmic drill: touch, pull, touch, pull, touch, pull, etc. Remember that if you are on your side things get easier! An old version of this drill is to actually lay one hand on top of the other then start the pull, but this messes with the timing of the core rotation - just focus on timing it so the hand out front starts the pull as the other hand is entering next to it. 50 free - get a good feel for rolling side to side while keeping your head still 4X25 zipper drill - elbow up high and pretend you have a zipper running down the side of your torso. As your arm recovers, pretend to zip the zipper, starting at the thigh and "pulling the zipper" all the way up to your armit, then continue with a high elbow and bring your hand all the way out in front for re-entry. Reach all the way out in front to get the hand in the water for the pull. Again, getting on your side makes this easier! Keep that head still (notice a theme here?) 100 free - continuous, pull it all together! Body rolling side to side , head still, quick breath, elbows high. Think about staying long and low profile in the water! 100 cool down - nice and easy, float and glide 1000 meters total Great job! If anyone has questions, or wants to incorporate drill work like this into a workout longer thatn 1000m, feel free to PM me! Happy swimming! Dawn Last edited by Dawn; February 18th, 2007 at 11:16 PM.

February 18th, 2007, 06:39 PM	#6 (permalink)
jerry.mobbs(Offline) New Member Join Date: May 2006 Location: asia Posts: 288	Quote: (Originally Posted by Dawn) This is not taking away from Mats' workout he posted earlier, but as he pointed out it is for someone who has basic technique down already.. For those of you still working on basic freestyle technique, I have posted a copy of a workout I sent to some of my "beginner" adult swimmers from a triathlon clinic I helped with for several years. This takes about an hour if you take your time through the drills. Dawn any chance of seeing these on video... a picture says a thousand words and all that cheers jerry ps, sorry if i'm asking to much so i wont be offended if you say no ;-) __________________ -------------------- www.crossfit.com The DIR of Fitness

February 18th, 2007, 01:05 AM	#2 (permalink)
Dawn(Offline) New Member Join Date: Dec 2005 Location: North Carolina Posts: 153	Mats - this looks great As pointed out earlier, this is meant for someone who has built up to this distance of a workout. The main reason here is keeping away from potential shoulder injuries by jumping into longer workouts too quickly. You guys who are newbies can modify this workout by cutting the distance for each set in half and then building each week until you reach the total distance. Have fun swimming! Dawn

February 18th, 2007, 08:29 PM	#7 (permalink)
A-M(Offline) Cave addict Join Date: Dec 2005 Location: Netherlands Posts: 370	Dawn& Mats, Thx for the schedules! I just took up swimming again after being out from highschool so it will be of great help. A-M

February 18th, 2007, 08:50 PM	#8 (permalink)
MonkSeal(Offline) Old Member Join Date: Feb 2006 Location: Zagreb, Croatia Posts: 475	Mats, I don't understand "speed". Where can I find load scale? TIA

February 18th, 2007, 11:07 PM	#9 (permalink)
DIR princess(Offline) New Member Join Date: Aug 2006 Location: Oslo, Norway Posts: 15	Quote: (Originally Posted by Dawn) Mats - this looks great As pointed out earlier, this is meant for someone who has built up to this distance of a workout. The main reason here is keeping away from potential shoulder injuries by jumping into longer workouts too quickly. You guys who are newbies can modify this workout by cutting the distance for each set in half and then building each week until you reach the total distance. Have fun swimming! Dawn Hi! Thank you, both Mats and Dawn for lots of good tips! I think I'll try cutting the distance in half...has been more than six months since my last swimming work-out-session...looking forward to trying it out Tuesday __________________ D.

February 18th, 2007, 11:09 PM	#10 (permalink)
Dawn(Offline) New Member Join Date: Dec 2005 Location: North Carolina Posts: 153	Quote: (Originally Posted by jerry.mobbs) any chance of seeing these on video... a picture says a thousand words and all that cheers jerry ps, sorry if i'm asking to much so i wont be offended if you say no ;-) Hi Jerry, Please don't apologize! No worries, at all. I enjoy being able to help out in any way I can! I don't have video or photos now, but I could borrow a friend's camera and put together some video clips of each drill...it may take me a week or so to get the time to do this, though...would that be OK? In the meantime, I would suggest googling each of the drills - I did and was able to easily pull up decent video on the "Zipper drill" and the "Touch and Pull" (also known as "Click and go" when using paddles...which I would only recommend after a strong base is built, or "Catch-up drill"). TI also has really good video and/or photos of the side kicking, 6-kick switch or some similar variation of it. Best, Dawn