http://effectivewaterfitness.com, have a look at the new website. Please let me know what you think and how I can improve it #
Getting stuck on your swimming training? Try our swimming program for free at http://effectivewaterfitness.com/4-weeks-swimming-workout/ #
Follow me on Twitter: I need your help!!! New Swimming e-book http://effectivewaterfitness.com/i-need-your-help/ swimming e-book #
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I need your help!!! New Swimming e-book
After quite some time I am re-launching Effective Water Fitness. As you can see I have worked on a new layout which I hope will make the site more readable. In the last months I have got great feedback about the content of the site and have had lots of readers downloading the 4-weeks swimming training plan.
This is a well structured 4 weeks swimming training program which is meant to develop your swimming technique, fitness, performance level as well as your feel in the water. Though is a four weeks swimming program. Indeed one of the most common feedback I got is: “and after week four?”
Well Well, since you are pushing me to work more, here you go!
I am starting to work on a full e-book on swimming fitness, and on how to prepare a swimming training program. My plan is to write down all my experience and the latest research on fitness and swimming training in an easy enough way so that every swimmer, everyone of you, can create a swimming training program for his/her specific needs.
Read more »
Improve your endurance and speed with the “4 weeks swimming training plan”. Download it for free and get to the pool.
One of the most common problems swimmers at any level have is to hit the wall of their swimming performance and start getting frustrated not being able to improve further. Unless you are an Olympic champion which is really pushed to his limits, the origin of the problem is not in your physiology. That is, the problem is not you, but your training habits and training plan. Designing a training plan is a complex endeavor which needs to take under consideration the personal characteristics of the swimmer. The plan needs to work on the swimmers weaknesses, leveraging on his strengths. That is the reason why professional swimmers have a whole team of coaches, trainers and Doctors to scrutinized their physical conditions and their swimming technique. And that is why for Olympic athletes the training plans run over four years.
Take me straight to the download link
Share your training with us!
Aren’t you curious to know how the other fellow swimmers, and readers of this blog are
training? I am, and I am sure all of us would learn from each other experience.
So why not to share it!
I would like to make the SHARE YOUR TRAINING session of the site a place were we can chat and share about our life in the pool.
Please leave a comment at SHARE YOUR TRAINING and tell us how you train, why you do it, what is your preferred
stroke, which are the best 5 drills for you, and anything else you want to share with us about your swimming.
I hope to see a lot of you posting there.
All the best and keep healthy, keep swimming.
Gab
Test your fitness level before you start training
On the previous post we have shown how important is to target your activity to the right level in order to optimize your training and increasing your lactate threshold.
Professional athlets have a full medical staff and lab equipments at their disposal to accurately measure and monitor their oxygen consumption, lactate threshold and many more physiological parameters that tell the coaches how to target the training for that individual athletes. Less advanced athletes or practitioners do not have that possibility but can still use an excellent tool to assess their fitness level, that is the Perceived Exertion Scale or RPE. Read more »
How to train for triathlon and long distance swimming
Finally back. I have been really busy making my family grow…. yes I am the proud father of a another wonderful baby boy. You can be sure you will read about how I am going to get him to love the pool, soon. I apologize for the forced interruption but family has to come first, sometimes!
Now let’s get back where we left our conversation on endurance training. In my last post I tried to explain why training your lactate threshold is a crucial component in preparing for endurance based performances. Training to increase your lactate threshold, I wrote, boils down to develop your training volume and then workout in a steady state fashion just below your lactate threshold and/or in a interval training fashion with boosts of effort above lactate threshold followed by a resting period. Read more »
How to work on your lactate threshold to improve endurance.
In our post on why to increase the lactate threshold we talked about the different energy pathways our body is capable of and how the lactate is produced. Lactate is a natural by-product of the way our body synthesizes energy to be stored into ATP molecules. But, our organism is also capable of removing the lactate produced. At rest or during low intensity exercising there is a balance between blood lactate production and blood lactate removal. The lactate threshold refers to the intensity of exercise at which this balance is broken and the blood concentration of lactate increases abruptly. Read more »
Why to increase the lactate threshold for improving your endurance.
All the energy stored in the food we eat is ultimately transformed into energy, and stored into a special type of molecule called Adenosine Triphosphate or ATP. The energy released from the ATP molecules can be used to increase the body temperature or as a source of power to perform chemical or mechanical activities. Every time we contract a muscle we burn the energy stored into the ATP. ATP is available in very small quantities in the muscle cells which can use it to fuel just a few seconds of activity (only between 0 and 4 seconds). Any activity lasting longer than 4 seconds needs to be fueled by ATP created in one of the three energy pathways our organism is capable of; two Anaerobic (without oxygen) and one Aerobic (with oxygen). Read more »
Two swimming drills for a faster freestyle.
Short distance freestyle racing is all about fast and effective arm strokes and leg kicks. Once you have got the start from the block and flip turns right you need to work on a quick arm stroke and a 6 leg kicks rhythm.
I found two drills particularly useful to improve the speed of your freestyle: Water Polo freestyle drill and leg kick frontal breathing drill. Let’s go through them.
Water Polo freestyle drill
Water polo players always need to pay attention to their surroundings while swimming across the pool. To do that and to swim as quick as possible they have developed a unique kind of freestyle technique. They keep the head constantly out of the water and have a very powerful and quick arm stroke focused on minimizing the gliding phase to maximize the push forward. The same approach can be taken by short distance freestyle swimmers. Read more »
Swimming equipment tips to improve your performance
Do you think going swimming in the pool to improve your overall fitness level requires just a swimsuit? Well… think again! Whether you are an experience swimmer or a beginner, exercising with the right swimming gears makes a lot of sense. To train your muscles and cardiovascular system in the most effective way you need some support from a small set of swim gear which will boost the outcome of your training and kill your frustration. Let me give you some tips on what swimming gears are best and how to use it. Read more »
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
Loading ...Free Training Program
