![]() Warm-up: 10 x 25m - one lap fast, one lap calm. This open water swimming program is in the 3rd place of our TOP3 open water programs. Next open water swim sessions will help you to achieve the goals. Jump into the water and row! Use your time in the water effectively. Do not waste time on long warm-ups and hitches and intricate exercises on the technique. Swim often and effectively - love swimming! If you can follow the open water swim training schedule - swim 3 times a week, this is fine and ideal. Choose them correctly - they should be slightly larger than your hand and be straight, without bulges and concavities, the simplest model is the best.ģ. Train with the hand paddles - you can do 50% of the time. It develops best when you swim with your hand paddles. To maximize it, you need the strength of your arms, shoulders, back, and abs. Everything that happens underwater is very important since all the forward movement is generated here. Put your hand behind your head at about an average distance from the hand to the shoulder, which will allow you to stay on the right course and not wobble, winding up extra meters of distance.Ģ. It will allow you to more rationally distribute efforts in open water with excitement and interference from other participants. Thus, the stroke will be uniformly accelerated, which will increase the speed due to a soft start and an equally accelerated end.Ĭarry your hand freely. Try to keep it at the level of the average vertical line of the body, as soon as the brush reaches the abdomen, accelerate the movement of the hand. Start the stroke smoothly and gently, grabbing the water. Simplify the technique and focus on 3 phases: the stroke, the passage of the hand over the water, the entry of the hand into the water. Here you need an observer from the outside. It is best to do them under the guidance of a coach, otherwise, the whole point is lost. Starting from the mark, swim the interval with acceleration, recover and repeat the required number of series. You need to select a segment, for example, for 50 meters, and set a label. So you need to pick up a wetsuit so as not to get too cold, and imagine the distance to the other shore, the rescue station, the island - in general, understand how much you will swim before you have the opportunity to recover. The types of training are the same as in the pool, but with a few nuances.Īerobic training. ![]() Open water training sessions can include 3 types of workouts but during training, the most important thing is to correctly calculate your strength - the time you will spend in the water, the distance you are going to overcome, the water temperature. It may happen that you will swim confidently in one direction, but back to the shore, when you have already spent your strength, you will have to swim against the current. It is simply necessary and priceless to know this.Ĭurrents can be constant and variable. Currents are less common in closed small reservoirs, however, this is a common phenomenon for large lakes, bays, and seas. You can draw a map of the bottom with your eyes closed and you know what time fishermen usually go to check fishing nets.Īn important factor is currents and cold springs. The most successful training option is the lake where you grew up and where you spent a lot of time. The place where you are going to hold your training swim should be clean and far from the movement of ships. ![]() What do you need to know about the reservoir? If you have decided to give your heart to this sport, but do not know where to start and if you are puzzled by the questions of which of the open water swim workouts to choose, but you are amazed by the variety of open water swimming training sessions - we will try to help you and orient you. Everyone has their own reasons, but the fact is that every year the popularity of open water swimming (both by itself and as one of the disciplines of triathlon) is growing. Swimming in open water is one of those sports that amateurs sometimes come to, even if they have not been engaged with a coach.
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