What are the most effective swimming tips to improve swimming performance? That, of course depends on your swimming level and ambition. If you are a young swimmer looking for the best swimming tips to get better in competition, an experience competitor which looks for the latest swimming tricks and tips, or a recreational swimmer aiming at improving your swimming technique you would need different tips.
This post is the first of a series in which I will explain the best swimming tips for different needs.
To start with though, let’s talk about 8 tips everybody can benefit from.
Swimming tips #1: Warm up before you push hard
Starting any physical exercise with a well warmed up body is essential for an effective and injuries free training. Start your swimming workout with a few slow laps just to make your blood run through your muscles. Usually 400 meters are enough to make you warm. Start very low and increase gradually the pace. If you feel you need some more laps to get ready for the hard part of the swimming training take the time to warm up a bit longer. In this way you will make your body ready to get going without getting injured, but not only. The performance you will be able to put forward in the following workouts and exercises will depend upon how well the warm up was done. I usually add some swimming drills during the warm up to get the right feeling with the water and with my body.
Swimming tips #2: Swim three times a week
While competing I was usually swimming twice a day every day of the week excluding Sundays. That was indeed a very hard training program and it is not necessary unless you want to compete at a high level. For the average swimmer, and for you that want to do swimming fitness life would be easier. Remember though that, no matter what your goal is, losing weight, Read more »
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Swimming Tips: 8 best swimming workout improvement tips for everyone
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Twitter Weekly Updates for 2011-03-06
check out my latest swimming workout of the month http://bit.ly/hlM4GJ #
Twitter Weekly Updates for 2011-03-06
check out my latest swimming workout of the month http://bit.ly/hlM4GJ #
The swimming training of the month #4
Here is the March swimming workout of the month.
This month the workout is targeted to increase stamina.
It is a very simple all swimming strokes training which focuses on keeping you going for at least an hour of almost continuous swimming. In this way it does not only increase your low pace stamina but forces you to find the most energy efficient way of swimming. It includes a few sets of interval swimming training.
Please add up all your comments and questions I would be happy to help you out in getting the best of your swimming training and exercises.
Swimming Warm up
400 m freestyle long and relaxed
800 m swimming medley changing swimming stroke every 50 m.
Twitter Weekly Updates for 2011-02-06
check out my latest swimming workout of the month http://bit.ly/fccH7c #
The swimming workout of the month #3
Here is the February swimming workout of the months.
This months swimming training is targeted to increase freestyle speed and to optimize your freestyle arm stroke.
Please add up all your comments and questions I would be happy to help you out in getting the best of your swimming training and exercises.
Swimming Warm up
4X100 m swimming medley without any rest in between. Swim long and stretch at your maximum. try to get that nice feeling with the water and get to know how your body is doing today
The swimming workout of the month #2
Here is the new swimming workout of the months.
Please add up all your comments and questions I would be happy to help you out in getting the best of your swimming training and exercises.
Swimming Warm up
400 m swimming medley. The intent of this swimming set is to warm up your muscles and to get you get the feel and grip in the pool.
Read more »
The swimming workout of the month #1
This week I have decided to follow up on a number of requests from my readers and start publishing one complete swimming workout every month. My goal is to provide a means to extend the databases of trainings in the 4 weeks swimming training plan. I know a lot of you who have dowloaded the workouts know those inside out and need to move forward with something new. So here come the first.
Swimming Warm up
400 m freestyle start very slow breathing every third arm-stokes increase pace as you go on and by the time you are on your last 100 go on with breathing every fourth stroke.
Read more »
Swimming Gymboss interval training timer
Interval training is by far the most effective training model you can use. Indeed it is the best way to get your aerobic and anaerobic capabilities up to the next level, no matter what kind of swimmer you are. Whether you swim for competing or for staying in shape and lose fat you should be doing interval training to optimize the outcome of your effort.
I alway use this training technique no matter if I am swimming or if I am out for a run. The only thing I found a bit difficult with interval training is to keep track of my intervals especially if I plan a tricky combination of exercise and resting time.
My watch does not help me much on that. I do not like to have to look at it when I am doing a high intensity interval training, nor I like it when I wear my foggy googles. In the swimming poll I can some time, depending on the pool I am training in, use the big pace clock with colorful hands, but again, it is not always available and easy to see.
So I decided to start looking for a solution. I figured there must have been some nice guy which engineered an interval training timer which could be easy to use, cheap and solve all my problems.
Indeed I found it, it is called Gymboss Interval Timer from Gymboss.com. I know this little product is going to make you very happy and it could be a great present for your training buddy as well. So what does the Gymboss interval timer do?
Basically you can use it to practice any sort of interval training. It comes with one or two different time intervals from 2 seconds to 99 minutes. These can be used to repeat a time interval for how many times you want or separate exercise interval and rest interval, for example in a tabata interval training session.
Set the first interval timer at 20 seconds and the second one at 10 seconds. Set the number of repetition to be done to 8 and there you go you tabata session. Push the start bottom and start getting rocked.
It can be even used as a traditional stopwatch or countdown timer as well. It keeps you on time with your training by beeping or vibrating (or both) when the next repetition has to start. It is a very easy and effective way to keep your focus on the exercise without having to worry about your watch.
You can find the complete list of functions on the Gymboss.com Interval Timer web page, but I report it here for simplicity:
One or two different time intervals from 2 seconds to 99 minutes
Auto mode keeps repeating through intervals
Set up to 99 rounds
Manual mode acts as countdown timer
Stopwatch Function
Alarm by beep, vibration, or both
Alarm duration of 1, 5, or 10 seconds
Size of a small pager
(1 3/4 x 2 1/4 inches)
Water and shock resistant
AAA battery required
and all this for only $ 19.95.
I have it and I am really satisfied with it.
You can use this precious training companion in many many ways. Let me mention just a few I have been practicing with, in and out of the swimming pool.
While out running I have been doing both Tabata interval training and more traditional interval training with longer intervals (2 minutes running fast 1 minute slow run for 15 times) to speed up my pace and push my anaerobic fitness.
In the swimming pool I have done my interval sets as usual without having to worry about missing the start of the next 100 m. What I found really handy about the Gymboss interval timer is that the beep (at its loudest setting) is really loud and there is no way you are going to miss it even in a noisy environment.
After having used the timer for few weeks I have found a couple of tricks that I think are going to be useful for you too. First of all the timer is water resistant and not water proof, that means it would stand some water but it probably would not survive a dive in the swimming pool. I have solved this by putting the timer in a small sealed plastic bag which protects the timer from accidental dives in the pool and still makes it perfectly readable and audible.
Also, the Gymboss Interval Timer can be set to beep for 1, 5 or 10 seconds at the start of the next repetition. It would start beeping when the time interval you have set ends. If you are doing a training with one fixed interval time including the resting time such as for example a 10 X 100 m freestyle at 90 secs, I would set the time interval for 90 seconds and start every time the timer starts beeping. This is great.
Sometimes, however I want to be reminded a bit in advance when the next repetition starts, so I set two time intervals. The first one for 85 secs and the second one for 5 secs. Once the first interval is up the interval timer start beeping and I know I have 5 seconds to go before the next repetition is due. As the second interval ends the timer beeps again and I know I have to start. I found this setting handy especially when I am doing heavy workouts and I do not want to go reading the display to know how more resting time I have.
Well to conclude I would say if you are like me and want to just think about the training you are on and not have to bother about watching the clock all the time to know where you stand and make calculation to know when you need to start again, go and get yourself a Gymboss Interval Timer. You can do that by clicking the link below. I suggest you take one with the soft coat colors which has a very nice surface finishing added to it.
Buy it clicking on this link Gymboss.com for only $ 19.95 and you will help this site to keep growing.
Thank you for your support and good lack with your training.
Weight loss or body recomposition?
Do you really need to lose weight? Why is that? Are you not satisfied with the number or rather you need to change the composition of your body mass? Since weight loss is such a buzzword and we all feel a bit guilty of over eating we all phrase our needs as losing weight. However, for most of us the actual weight is a minor problem, what we really need is increase the ratio between fat and muscle mass. We just need to lose fat and put up some more muscles.
The distinction is not academic. It has great importance on how we tackle the problem. You can lose weight by losing water, which we do not want, or losing muscles mass which is also not what most people would like to achieve. What most of us need is to convert some of the fat stored by over eating into muscles while keeping our energy level high and our training abilities intact. We also want to keep the best body composition for the rest of our active life. That mean the change ought to be slow.
Free Training Program
Interval Training with Gymboss
Tabata Jogging:
set your first Gymboss Interval Timer time interval to 20 secs; set your second Gymboss time interval to 20 secs push start and start improving your anaerobic fitness level.Swimming interval training:
Select one Gymboss Interval Timer time interval option and set the time to your repetition time. Choose the number of repetitions per set and start swimming.My sets: 10X100m at 90 secs 20X50m at 40 secs
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Free Training Program
