Understanding Your Training Sesson
Pre-water mobility: Before getting in the water you should do some dry land loosening exercises and dynamic stretches. You will be shown what to do. You will need to arrive 10 minutes before your session starts to do this.
Warm-up: This gets you ready for your session. It will involve some easy swimming, with build swims (getting gradually faster) and sprints introduced, as you get older.
Set: This is the distance or several shorter distances that you are asked to swim e.g. 8 x 50m freestyle which means you will swim 50m freestyle 8 times, with a rest in between each one.
Repetition (reps): the number of times you repeat the swim each set e.g. 4 x 200m means 4 repetitions.
Target time: The time you are aiming to swim each repetition in e.g. If you are told PB + 10 seconds and your PB is 42secs, then your target time is 52secs - make sure you know your PBs .
Turnaround time: The length of time in which to do your swim and have your rest, so if your turn around time is 60 seconds you will start a new repetition every 60 seconds.
Warm-up: This gets you ready for your session. It will involve some easy swimming, with build swims (getting gradually faster) and sprints introduced, as you get older.
Set: This is the distance or several shorter distances that you are asked to swim e.g. 8 x 50m freestyle which means you will swim 50m freestyle 8 times, with a rest in between each one.
Repetition (reps): the number of times you repeat the swim each set e.g. 4 x 200m means 4 repetitions.
Target time: The time you are aiming to swim each repetition in e.g. If you are told PB + 10 seconds and your PB is 42secs, then your target time is 52secs - make sure you know your PBs .
Turnaround time: The length of time in which to do your swim and have your rest, so if your turn around time is 60 seconds you will start a new repetition every 60 seconds.
Rest interval: The length of time between each repetition. This might be given instead of a turnaround time.
Pace Clock: We have both analogue pace clocks and a digital pace clock. Practice using both to time your swims, turnaround times and rest intervals.
Stroke Count: This is the number of strokes you do each length. You will sometimes be asked to count your strokes.
Distance Per Stroke: This is the distance you travel each stroke. When we do ‘distance per stroke’ work you will be asked to ‘lengthen your stroke’ and you may be asked to stroke count too.
HVO (High Velocity Output): These are short sprints lasting 5-10 seconds only. You should be able to swim faster than 100m race pace for these. These will improve your basic speed.
Pace Clock: We have both analogue pace clocks and a digital pace clock. Practice using both to time your swims, turnaround times and rest intervals.
Stroke Count: This is the number of strokes you do each length. You will sometimes be asked to count your strokes.
Distance Per Stroke: This is the distance you travel each stroke. When we do ‘distance per stroke’ work you will be asked to ‘lengthen your stroke’ and you may be asked to stroke count too.
HVO (High Velocity Output): These are short sprints lasting 5-10 seconds only. You should be able to swim faster than 100m race pace for these. These will improve your basic speed.
Target heart rate: For senior swimmers - How fast or slow your heart rate should be eg. 50 beats (per minute) below max (bbm). This ensures you are working at the right intensity for that set not too hard/fast and not too easy/slow.
Stroke Rate: The number of strokes you do in a minute.
Swim Down: This is moderate paced to slow swimming. It helps bring down your heart rate and restore your body to its pre-exercise state. This will prevent muscle soreness the next day and ensure you are able to manage your next training session well.
Stroke Rate: The number of strokes you do in a minute.
Swim Down: This is moderate paced to slow swimming. It helps bring down your heart rate and restore your body to its pre-exercise state. This will prevent muscle soreness the next day and ensure you are able to manage your next training session well.
Training Tips
As a competitive swimmer you have to train hard to improve. Your training gradually builds up over a number of years as you progress through the Squads. At first the sessions will seem very much like your swimming lessons, but soon you will be swimming further and faster, learning how to start, turn and finish properly as well as swimming your strokes legally under ASA rules.
Here are a few tips to help you:
STREAMLINING!
Here are a few tips to help you:
- Try to attend the required number of your training sessions
- Inform your lane coach of any medical problem that may affect your swimming
- Do not swim if you are unwell or injured - let us know about this
- Always come prepared and ready to train hard
- Go to the toilet before your training session starts
- Ensure you have all your poolside equipment (fins, goggles, swim hat, drinks, etc)
- Be poolside 10 minutes before the start of your session to carry out pre water mobility as shown by your lane coach ‘this will decrease the risk of injury, increase joint mobility and warm up your muscles ready for your session’
- Always bring plenty of drink - little and often during training will prevent dehydration
- Make sure you understand which direction your lane should swim.
- Do not to sit on the starting blocks or the lane ropes during any part of training
- Swim Warm Up slowly with good technique ‘this ensures you continue to warm up your muscles, stretching them in the right way’
- Swim all the way to the end of each length - Do not stop mid length or pull on lane ropes
- Overtake down the middle or at either end without causing other swimmers to stop
- If you are being overtaken, move close to the lane rope to give the other swimmer more room to pass you or if at the lane end, give way to that swimmer
- Do not fight for position in the lane ‘It is more important to complete the set correctly’
- Do not pull on other swimmers (legs) to get past This can cause injury to others
- Complete every set with your very BEST TECHNIQUE and practice your starts and turns every time you swim with fantastic
STREAMLINING!
- Remember Perfect Practice Produces Perfect Performance
- Train at the intensity your lane coach has asked you to and pace yourself accordingly, it is just as important not to go too fast as it is not to go too slow
- Listen to your lane coach who is there to help you, give you good advice and make you a better swimmer. Ask if you do not understand what you have been asked to do
- Learn how to use the pace clock
- Swim Down slowly at the end of your session ‘this is just as important as warm up and will help avoid muscle stiffness’
- Keep the changing rooms, the facilities we use and all other areas clean and tidy
- Eat a small snack and have more to drink after your session ‘this will help restore energy and avoid dehydration’
- If you use one, keep your log book up to date so you can see how you have improved in training and competition
