50 Minute HIIT №1 Dryland Workout for Swimmers

Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №1.

Total duration 50 min

Warm up - 5 min

HIIT - 40 min

Warm down - 5 min

Workout structure:

5 rounds

6 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

1. 180° Squat Jump

Group of muscles:

Glutes, Hip flexors, Quads,  Abs, Calves, Hamstring, Lower back.

Equipment:

No equipment.

   

2. Alternating two-point touch

Group of muscles:

Core, Glutes, Hamstring, Quads, Shoulder, Scapular.

Equipment:

No equipment.

   

3. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back, Scapular muscles.

Equipment:

No equipment.

   

4. Lunge kick leg and hand

Group of muscles:

Hamstring, Glutes, Abs, Calves, Hip flexors, Quads, Arms.

Equipment:

No equipment.

   

5. Sumo squat punch side

Group of muscles:

Glutes, Quads, Hips flexors, Abs, Hamstring, Calves, Lower back, Legs, Lower back, Shoulders, Arms, Upper back.

Equipment:

No equipment.

   

6. Push-up with head tap

Group of muscles:

Chest muscle group, Shoulder muscle group, Upper and middle back muscles, Biceps, Triceps, Serratus anterior, Lower back muscles, Core muscles, Leg muscles.

Equipment:

No equipment.

   

 

After each one round 2 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 2 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 2 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 2 min rest.

 

L-Drill Backstroke

Idea of the drill

L-drill during recovery phase to improve the coordination and high position of the body with arm straight up until 90° relative to the surface of the water.

1. Lie on your back with your arms straight above your head and start doing backstroke kicks.

2. During the recovery phase, keep your hand straight and relaxed.

3. Each 6 kicks lift your one arm up until 90° relative to the surface of the water, every 6 kicks we make a rotation of the body and change the arms.

4. When the arm is above the water make sure that the armpit also comes out of the water.

5. Keep your kicks fast and powerful.

6. L-drill is because the arm in relation to the surface of the water is similar to the English letter L and in which there is 90°.

 

 

Breaststroke kick while sitting on the edge of the pool

Idea of the drill

The best exercise for young swimmers to explain how to move your legs in breaststroke.

At the first lesson, children come to the edge of the pool and sit on the edge of the pool, placing their hands behind their hips. In this position, the child will be relaxed (will not be afraid of water) and you as a coach has to be sure that the child will not fall forward into the water.

Performing the breaststroke kick while sitting on the edge of the pool is a great way to practice and perfect the technique.

Here’s how you can do it:

Sit on the Edge:

Sit on the edge of the pool with your legs in the water. Make sure you’re sitting comfortably with your back straight and hands supporting you on either side.

Leg Position:

Start with your legs together and straight out in front of you.

Heels to Buttocks:

Bring your heels up towards your buttocks by bending your knees. Your knees should be slightly apart.

Turn Feet Outward:

Once your heels are close to your buttocks, turn your feet outward so your toes point away from each other. Your feet should form a “V” shape.

Kick Out and Around:

Kick your legs out and around in a circular motion. Your legs should push outwards, then come back together. Imagine drawing a big circle with your feet. Your legs should remain mostly at the surface of the water.

Snap Together:

Finish the kick by snapping your legs straight and bringing them back together.

Repeat:

Practice this motion repeatedly, ensuring that each part of the kick is performed smoothly and with control.

Engage Core Muscles:

Keep your core muscles engaged to maintain stability and improve the effectiveness of your kick.

Tips:

Focus on keeping the movement smooth and controlled.

Ensure your feet are flexed properly and turned out during the kick.

Practice the timing and rhythm to ensure a strong, consistent kick.

This exercise helps build muscle memory and strength for the breaststroke kick. Once you are comfortable with the motion on land, you can transfer these skills to the water.

 

Mermaid dolphin kick with snorkel

Idea of the drill

The main idea of the “Mermaid dolphin kick with snorkel” is to feel the water while applying pressure using your chest and the complete body action of the dolphin kick.

1. Lie on your chest, arms move down along the body and begin doing dolphin kicks.

2.The eyes looking down.

3. When you lower your arms down along your body and start making dolphin kicks. You will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down.

 

Breaststroke kick on back with heels touch hands

Idea of the drill

It’s the best exercise for beginner swimmers who want to learn breaststroke kick. Since it is a common mistake that the knees fall into the bottom and the legs cannot catch the water, therefore, when you do it on your back, it will be easier for the child to make the correct movement. after this exercise, turn it over on your chest and try to repeat the same thing on your chest.

Breaststroke kick TIPS:

1. Straighten your legs and point your toes.

2. Bend your knees and bring your heels while touching your hands.

3. Then rotate the toes out and open your feet out.

4. Then kick with your feet and close your legs straight together.

 

Breaststroke drill reverse breaststroke swim

Idea of the drill

Great exercises are aimed to improve the movement of the legs in breaststroke, coordination of the movements of the arms and legs, as well as the straight position of the body while gliding in the water.

Breaststroke drill TIPS:

1. Keep streamlined position elongated.

2. Imitate the movement of the arms and legs as in breaststroke on the chest.

3. The legs are bent at the knees, the heels are pulled up to the pelvic bone. We make a kick with our feet.

4. The arms make a pull to the chest and return above the water parallel to the surface of the water.

5. Every cycle you take a breath.

 

50 Minute HIIT №2   Dryland cardio for swimmers (Core + legs )

Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №2 (Core + legs).

Workout structure:

5 rounds

6 exercises in 1 min Exercise 40sec + 20sec Rest

   

Warm up

1. Bridge plank on elbow

Group of muscles:

Abs, Lower back, Obliques

Equipment:

No equipment

   

2. Burpees without push up

Group of muscles:

Quadriceps, Hamstrings, Gluteus maximum, Erector spinae, Core, Triceps brachii, Pectoralis major, Deltoids, Iliopsoas, Triceps surae

Equipment:

No equipment

   

3. Flutter kicks lift legs up and down

Group of muscles:

Abs, Quads, Core, Arms, Hip flexors,  Iliopsoas

Equipment:

No equipment

   

4. Jump lunges

Group of muscles:

Glutes, Quads, Hamstrings, Core

Equipment:

No equipment

   

5. Bridge lift hips up and down

Group of muscles:

Glutes, Shoulder, Core, Arms

Equipment:

No equipment

   

6. Plank touch knee to elbow

Group of muscles:

Core, Obliques, Glutes, Hips, legs, Chest, Shoulder

Equipment:

No equipment

   

After each one round 2 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 2 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 2 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 2 min rest.

 

Backstroke kick with shoulder rotation

Idea of the drill

The main idea of the drill is to improve the rotation of the torso at the time of the coordination of the movements of the torso and legs.

1. Float on your back and begin backstroke kick with your arms down at your side.

2. Keep your head in line with your neck and torso.

3. Begin slowly roll your body from one side to the other.

4. Keep your kick powerful and roll your legs follow the body from one side to the other. 

5. Each stroke is accompanied by a roll of 60° to 75° on each side.

6. Keep your legs underwater.

7. As you roll from side to side you will see your shoulder and elbow come out above the surface of the water.

8. The eyes are directed upwards.

 

Backstroke or Freestyle side kick with one arm on the side

Idea of the drill

The main idea of the drill is to improve the buoyancy and position of the torso to rotate the shoulders and body.

Underwater and above water Tips:

1. Keep your head in a straight line with your body.

2. Keep your body at a 90°.

3. Keep hip close to the water surface.

4. Kick from the thighs and to the ankles.

5. The big toe is almost touching.

6. Legs must be underwater surface during the kick.

7. Keep your wrist straight when you hold a kickboard.

8. Keep your head in a streamlined position so that your mouth is visible from the water.

9. On one side of your body, shoulder, elbow and half face at the surface.

 

Backstroke Kick with arms straight above the head

Idea of the drill

The main idea of the drill Backstroke Kick with arms straight above the head is to improve your body position, buoyancy and improve your kicking skills.

Upkick

1.1 Legs should be stretched out with toes pointed.

1.2 The upkick should be from the hip while the leg perform the kicks.

1.3 The thigh should be closer to the water surface in order to not create unnecessary resistance.

Downkick

2.1 Downkick begin from hip.

2.2 Keeping your foot in a relaxed position, extend your ankles and point your toes.

Above water

3.1 Legs must be underwater surface during the upkick and downkick motion.

3.2 While in the upkick motion, toes can make little splashes, slightly breaking the surface of the water.

3.3 The body should be maintained at a straight position.

 

Backstroke Kick with arms straight above the head (with flippers)

Idea of the drill

The main idea of the drill Backstroke Kick with arms straight above the head is to improve your body position, buoyancy and improve your kicking skills. Using fins will make the ankle flexible and the leg stronger.

Upkick

1.1 Legs should be stretched out with toes pointed.

1.2 The upkick should be from the hip while the leg perform the kicks.

1.3 The thigh should be closer to the water surface in order to not create unnecessary resistance.

Downkick

2.1 Downkick begin from Hip.

2.2 Keeping your foot in a relaxed position, extend your ankles and point your toes.

Above water

3.1 Legs must be underwater surface during the upkick and downkick motion.

3.2 While in the upkick motion, flippers can make little splashes.

3.3 The body should be maintained at a straight position.

 

Breaststroke kick with the noodle behind the head

Idea of the drill

The main idea for teaching breaststroke kicks to young swimmers are since children are often afraid to swim by themselves with a kickboard, we use noodle for swim training.

1. While standing at the edge of the pool, take the noodle then place the noodle behind the head near the armpits and hold on to the edges of the noodle with both hands, then push off from the edge of the pool.

2. This position will help you to stay a float and will not scare the child in water turn around in the direction in which you can swim!

3. Put your head in the water and start doing breaststroke kick and do not forget to inform the children that you need to take a breathe!!!

4. Example of an exercise 3+1, 2+1, 1+1. (3 kicks + 1 breathe, 2 kicks+ 1 breathe, 1 kicks+ 1 breathe.) 4x10meters - 25 meters.

If your child does not know how to swim, then he should be with a coach!

 

Fist Backstroke swim drill

Idea of the drill

The main idea of the Fist drill is to practice the position of the forearm as it exaggerate the aspect of the pull strokes. The palm is one of the sensitive part of the body.

The fist drill is performed by the hand, therefore, when you clench your hand into a fist the palm support area decreases.

Since the palm support area has decreased, the speed of the stroke underwater becomes faster and you can feel the catch up of the hand using the forearm too.

1. Put on fins. Lie on your back with your arms straight on top, your face up and push off the wall.

2. During recovery phase hold your arm straight, arm and armpit above the water.

3. Clench your hand into a fist and hold it during the drill.

4. During the Fist drill keep your high elbow and use your forearm to catch up the water.

5. Maintain fast kicks.

 

Streamline dolphin kick with Fins + Snorkel

Idea of the drill

The main idea of the drill “Streamline dolphin kick” to feel the water while applying pressure using your chest and the complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head in streamline position and begin doing dolphin kicks.

2. The eyes looking down.

3. When you lift your arms up and start making dolphin kicks, you will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down. If you will use the fins the angle change and become 110°-130°.

 

Inverted breaststroke kick

Idea of the drill

It’s the best exercise for a weak breaststroke kick. Since it is a common mistake that the knees fall into the bottom and the legs cannot catch the water, therefore, when you do it on your back, it will be easier for the child to develop a balanced breaststroke kick with perfect body control.

Here’s a breakdown of how it works:

Body Position:

Lie on your back with your body straight and your legs together.

Leg Movement:

Outward Sweep: Bend your knees and bring your heels towards your buttocks, keeping your knees slightly apart. Turn your feet outwards.

Power Phase:

Push your legs outwards and then sweep them back together in a circular motion, similar to the regular breaststroke kick but in reverse.

Recovery:

Straighten your legs back together to the starting position.

1. Lie on your back with your arms straight above your head and start doing breaststroke kicks.

2. Straighten your body and legs.

3. While bend your knees to 40° -45° keep your feet in relation to the water surface 20° - 25°.

4. Then rotate the toes out and open your feet pointed out.

5. Then kick with your feet and close your legs straight together, counting to three after each repetition.

This technique is useful for maintaining a streamlined position while swimming on your back, providing good propulsion and allowing for easier breathing and visibility.

 

50 Minute HIIT №3   Dryland cardio for swimmers (Shoulders + Core + Legs )

Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №3 (Shoulders + Core + Legs ).

Workout structure:

5 rounds

6 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

1. Penguin

Group of muscles:

Deltoid.

Equipment:

Rubber band.

   

2. Running with high knees in place

Group of muscles:

Quadriceps, Calves, Glutes, rectus abdominis, Hamstring, Adductors, Shin.

Equipment:

No equipment.

   

3. Toe touch crunch

Group of muscles:

Abdominals, Obliques, Core, Upper back

Equipment:

No equipment.

   

4. Shoulder blade squeeze

Group of muscles:

Trapezius, Teres muscles, Core.

Equipment:

Rubber band.

   

5. Jump lunges with swing arms

Group of muscles:

Quadriceps, Glutes, Hamstring, Adductors, Abductors.

Equipment:

No equipment.

   

6. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back.

Equipment:

No equipment.

   

After each one round 2 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 2 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 2 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 2 min rest.

 

 

Controlled rotation torso and shoulders in the backstroke

Idea of the drill

The main idea of the drill is to improve the rotation and coordination of the torso and shoulders.

1. Put on fins. Lie on your back with your arms straight, your face up and push off the wall.

2. Roll from one side to the other with pulling your arms.

3. During this drill keep your arms straight deeper under the water. That helps you to feel the rotation of the torso and shoulders.

4. First rotate the shoulders and then rotate the arms.

5. Switch arms at the same time by pulling with one arm and recovering with your other arm.

6. Keep your kicking fast.

 

Front float

Idea of the drill

The main idea of the drill is to learn how to relax and float on the surface of the water. The arms and legs can be straightened or pointed downwards under the water. The position of the arms and legs will depend on the level of the swimmer and at what stage of training he/she is.

1. Take a deep breath and hold it.

2. Go under the water and makes gradually extend your arms and legs.

3. Float at the surface of the water into the streamline position. The arms and legs can be straightened or pointed downwards under the water.

4. The arms and legs are slightly open to the sides.

5. Hold this position until you need to breath and you can repeat again.

 

Blow Bubbles on the surface of the water while lying on the edge of the pool

Idea of the drill

When training young athletes, the main thing to remember is to take your time and let kids to have fun in the water. The common challenge you may face with it is a problem when a child does not understand how to exhale underwater. They might be afraid to do it underwater. In that case, you can show them the following exercise: “blow bubbles on the surface of the water while lying on the edge of the pool” in the form of a game and then you can take a step forward in training your young swimmers. Best Tips for improving your ” Blow bubbles on the surface of the water”.

1. Inhale through the mouth.

2. Take a deep breath.

3. Keep your chin near the surface of the water.

4. Make a strong exhale.

5. When you exhale your lips should be looks like you want to whistle, your. cheeks should be rounded.

6. Waves should appear on the surface of the water.

7. Repeat this exercise 6-10 times.

 

Blow Bubbles underwater while lying on the edge of the pool

Idea of the drill

When training young athletes, the main thing to remember is to take your time and let kids have fun in the water. The common challenge you may face with it is a problem when a child does not understand how to exhale underwater. Be patient in learning bubbles. This is a very important skill in the further development of children.

1. Lie down on the edge of the pool. Hands hold the edge of the pool at shoulder level.

2. The face looks forward. Inhale through your mouth.

3. Keep your chin near the surface of the water during inhale. Take a deep breath.

4. The face is lowered under the water. Your eyes, nose, and mouth should be underwater.

5. Make slowly exhale underwater throw the nose.

6. Repeat this exercise 6-10 times.

 

 

Blow Bubbles underwater while lying on the edge of the floating mat

Idea of the drill

Trying out different options to train your swimmers.

In the previous video, I showed you how to do it (Blow bubbles underwater while lying on the edge of the pool ) this video also teaches you how to blow bubbles underwater while lying on the edge of the floating mat.

You will ask what is the difference between them.

The difference is that the child ceases to feel rigid support under him. If the child is not afraid, then in the future it will be easier for him to learn bubbles underwater with full immersion, he will not be afraid to go into the water.

1. Lie down on the edge of the floating mat. Hands hold the edge of the floating mat at shoulder level.

2. The face looks forward. Inhale through your mouth.

3. Keep your chin near the surface of the water during inhale. Take a deep breath.

4. The face is lowered under the water. Your eyes, nose, and mouth should be underwater.

5. Make slowly exhale underwater throw the nose.

6. Repeat this exercise 6-10 times.

 

Mushroom float

Idea of the drill

The main idea of the exercise is to learn to feel the buoyancy of the body in the water by the example of sinking the body underwater with a full breath, the water will push the body to the surface of the water.

If your child does not know how to swim, then he should be with a coach!

1. Take a deep breath and hold it.

2. Hug both legs around your knees, round your back, and look down.

3. Let the body naturally floating to the surface of the water.

4. Hold this position until you need to breath.

 

Streamline float

Idea of the drill

The main idea of the exercise is to learn how to stretch your body into the streamline position, improve your body buoyancy and body control. Streamline floating is an essential skill in swimming, particularly for competitive swimmers. It is the position that offers the least resistance and allows for the most efficient movement through the water.

Here are the key steps to achieve a proper streamline float:

Body Position:

Head: Keep your head in a neutral position, looking straight down at the bottom of the pool. Your neck should be relaxed.

Arms: Extend your arms straight out in front of you, squeezing your biceps to your ears. Your hands should be placed on top of each other, with the thumb of the top hand wrapping around the bottom hand.

Torso: Engage your core to keep your body straight and aligned. Avoid arching your back or letting your hips drop.

Legs: Keep your legs together and extended straight behind you, with your toes pointed.

Breath Control:

Take a deep breath before you start and hold it. Your lungs filled with air will help you float.

Once you’re done in position, practice gentle exhalation to maintain buoyancy and stability.

1. Take a deep breath and hold it.

2. Move into the mushroom float position.

3. Gradually extend your arms, legs and point your toes.

4. Stretch your body into the streamline position.

5. Hold this position until you need to breath.

 

Progression: Freestyle kick version 1

Idea of the drill

The main idea of the exercise in 3 easy steps is to learn to feel the buoyancy of the body in the water, stretch your body into the streamline position, improve your body control and freestyle kick.

Mushroom float.

1. Take a deep breath and hold it.

2. Hug both legs around your knees, round your back, and look down.

3. Let the body naturally floating to the surface of the water.

Streamline float.

1. Gradually extend your arms, legs and point your toes.

2. Stretch your body into the streamline position.

Freestyle kick.

1. The downkick should begin from the hip.

2. Your ankle should be flexed when you return upwards.

3. Keep your feet in relation to the water surface 20 degrees.

4. While performing downkick, keep the angle of attack of the water in the knee 100-120 degrees.

5. At the end of the downkick, the angle of attack of the leg in relation to the torso should not exceed 160 degrees.

 

Breaststroke pull + freestyle kick head down

Idea of the drill

The main idea of the drill is to improve the fast water catch-up and make proper mechanics of the breaststroke pull while keeping high speed.

Freestyle kicking with the flippers will help you maintain high speed and high body position in the water.

1. Put on fins. Lie on your chest with your arms straight forward, your face down and push off the wall. You need to build up speed to the maximum as quickly as possible.

2. Hold your body extended in a streamline position close to the surface of the water.

3. During phase pull.

3.1. Make good water catch up and powerful pull while exiting. Keep your head, neck and spine in one line.

3.2. Try to hold the body 60 degrees relative to the surface of the water while keeping your hips at the surface.

3.3. During the pull, drive your hips forward.

More details about proper breaststroke pull you can find at the website Analysisswim.com “Kinematic of the Breaststroke”.

 

50 Minute HIIT №4   Dryland cardio for swimmers (Full body )

50 Minute HIIT №4   Dryland cardio for swimmers (Full body ) Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №4

Total duration 50 min

Warm up - 5 min

HIIT - 40 min

Warm down - 5 min

Workout structure:

5 rounds

7 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

   

1. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, biceps brachii, and brachioradialis, biceps brachii short head is more activated than the long head.

Equipment:

Rubber band.

   

2. Pike

Group of muscles:

Rectus abdominis, Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Lower Back, Deltoids, Obliques, Hamstring.

Equipment:

No equipment.

   

3. Scissors Jump

Group of muscles:

Quads, Glutes, Hamstrings.

Equipment:

No equipment.

   

4. Hand external rotation

Group of muscles:

Shoulder.

Equipment:

Rubber band.

   

5. Plank shoulder, rips, hips taps

Group of muscles:

Core, Arms, Glutes, Wrists, Shoulder.

Equipment:

No equipment.

   

6. Squat jacks

Group of muscles:

Glutes, Hip flexors, Quads, Abs, Calves, Hamstrings, Lower back.

Equipment:

No equipment.

   

7. Plank

Group of muscles:

Erector spinae, Rectus abdominis, Transverse abdominis.

Equipment:

No equipment.

   

After each one round 1 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 1 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 1 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 1 min rest.

 

Pull and Stop Butterfly

Idea of the drill

The main idea of the drill “Pull and Stop Butterfly” is to improve proper mechanics of the arm stroke, particularly the pull and body action.

1. Lie on your chest, keep your arms above your head in streamline position and begin dolphin kicks.

2. Make dolphin kick while arms extended.

3. Begin powerful pull with high elbow.

4. Make dolphin kick at the end of stroke.

5. Minimize the resistance body position while end of stroke.

6. After the end of the stroke place your arms underwater and bring over above your head to the starting position.

7. Two kick one pull, two pull one breath. Repeat 4x25meters.

 

Streamline Breaststroke kick

Idea of the drill

The main idea of the drill “Streamline Breaststroke kick” is to improve breaststroke kick.

1. Lie on your chest and take a deep breath, keep your head between your arms in streamline position then push off the wall and begin breaststroke kicks.

2. Bend your knees and pull your heels towards your pelvis.

3. Turn your feet outward.

4. Make a powerful kick.

5. At the end of the kick close your legs and bring your legs up to the starting position.

6. Perform the breaststroke kick with a two to three second glide forward.

7. Inhale after 3 - 5 kicks or use a snorkel. Don’t raise your head while perform inhale with a snorkel.

8. Repeat 4x25meters.

 

Gliding in streamline on back while putting your hands down

Idea of the drill

The main idea of the drill is to improve of buoyancy and body position while holding the streamline position on your back, arms down at your sides.

1. Position your body at the edge of the pool holding the edge of the wall with your hands. Put your feet on the pool wall. The head is lowered to the level of the ears under the surface of the water and the eyes are directed to the top.

2. Take a deep breath and hold it.

3. Push off the wall, face points up while putting your hands down.

4. Slide as far as possible and hold your body streamline position and don’t let drop any part of your body, keep your body close to the surface of the water!

 

Elbows bent with dolphin kicks

Idea of the drill

The main idea of the drill is to keep“Elbows bent with dolphin kicks” to feel more resistance. Keep your elbows bent in the water while applying pressure using your chest. Complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head with elbows bent and begin dolphin kicks.

2. The eyes looking down.

3. When you lift and bent your arms up , start making dolphin kicks. You will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° - 120° feet ready to hit down. If you will use the fins the angle change and become 110° - 130°.

 

HIIT №5 no equipment full body burn up yo 600 calories

68 Minute HIIT №5 Dryland cardio for swimmers Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №5.

Workout structure:

4 rounds

2 sets of 7 exercises in 1 min Exercise 50sec + 10sec Rest

Set 1

Set 2

Warm up

Set 1

1. Scissors Jump

Group of muscles:

Quads, Glutes, Hamstrings.

Equipment:

No equipment.

   

2. Bridge lift hips up and down

Group of muscles:

Glutes, Shoulder, Core, Arms.

Equipment:

No equipment.

   

3. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back, Scapular muscles.

Equipment:

No equipment.

   

4. Plank Walk-out

Group of muscles:

Triceps, Deltoids, Rectus Abdominis, Obliques, Biceps, Hand Flexors, Hand Extensors, Pectoralis Major, Trapezius, Lower back, Quadriceps, Hamstring, Glutes.

Equipment:

No equipment.

   

5. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, Biceps Brachii, and Brachioradialis, Biceps Brachii short head is more activated than the long head.

Equipment:

Rubber band.

   

6. Band Pull-Aparts

Group of muscles:

Rear Deltoid, Rotator Cuff, Trapezius.

Equipment:

Rubber band.

   

7. Plank

Group of muscles:

Erector spinae, Rectus abdominis, Transverse abdominis.

Equipment:

No equipment.

   

After each first set 1 min rest

Set 2

1. Flutter kicks

Group of muscles:

Lower abs, Hip flexors, Quads, Hamstring, Lower back.

Equipment:

No equipment.

   

2. Curtsy Lunge

Group of muscles:

Quadriceps, Adductors, Abductors, Glutes, Hamstring, Calves.

Equipment:

No equipment.

   

3. Backward-facing reverse pushup

Group of muscles:

Triceps, Abs, Lower back.

Equipment:

No equipment.

   

4. Duck walk

Group of muscles:

Glutes, Hip Flexors, Quadriceps, Hamstring.

Equipment:

No equipment.

   

5. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, biceps brachii, and brachioradialis, biceps brachii short head is more activated than the long head.

Equipment:

Rubber band.

   

6. Band Pull-Aparts

Group of muscles:

Rear Deltoid, Rotator Cuff, Trapezius.

Equipment:

Rubber band.

   

7. Mountain Climbers

Group of muscles:

Rectus Abdominis, Quadriceps, Hamstring, Glutes, Triceps, Lower Back, Obliques.

Equipment:

No equipment.

   

After each one second set 2 min rest

Warm down

Beginner:

perform each exercise for 30 sec, 30 sec rest between exercises,  after each one round 1 min rest.

Intermediate:

perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 1 min rest.

Advanced:

perform each exercise for 50 sec, 10 sec rest between exercises, after each one round 1 min rest.

 

One Arm Butterfly

Idea of the drill

The idea of an exercise for swimmers is to improve the coordination and rhythm of your arms, body and legs. Make two dolphin kicks while one arm make pull and breath.

1. Lie on your chest, keep your arms extended above your head and begin doing dolphin kicks.

2. Make two dolphin kicks while one arm make pull and breath.

2.1 Make one dolphin kick while arm entry and catch in to the water.

2.2 Make one more dolphin kick while arm end of the pull.

3. Concentrate on excellent pull with high elbow, recovery with straight arm above the water and entry arm.

4. Keep your chin close to the surface of the water while inhale.

5. Make sure the body does undulate movement.

6. Using a continuous action pull and recover one arm for 10 - 25 meters.

 

Vertical Flutter kick

Idea of the drill

The main idea of the drill “Vertical Flutter kick” is to feel the grip of the water with your feet and push yourself up. Imitating the correct technique in Freestyle and Backstroke kick in a vertical position only.

1. Hold a lane rope or raise your arms above the water. Depends of levels of swimmers.

2. Stay in a vertical position so your toes can’t touch the bottom of the pool.  Make sure the water deep enough for streamline.

3. Keep torso and legs straight while feet slightly turned inward.

4. Kick down while body move up.

5. Toes almost touch each other.

6. Keep your kicking quick and constant.

 

Gliding in streamline on back with arms up above the head

Idea of the drill

The main idea of the drill is “Gliding in streamline on the back with arms up above the head” is to improve buoyancy and body position while holding the streamline position on your back with arms up above the head.

1. Position your body at the edge of the pool holding the edge of the wall with your hands. Put your feet on the pool wall. The head is lowered to the level of the ears under the surface of the water and the eyes are directed to the top.

2. Take a deep breath and hold it.

3. Push off the wall, face points up while putting your arms up above the head.

4. Slide as far as possible while hold your body streamline position and don’t let drop any part of your body. Keep your body close to the surface of the water!

 

Superman dolphin kick with Fins + Snorkel

Idea of the drill

The main idea of the drill is Superman dolphin kick is to feel the water while applying pressure using your chest and the complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head shoulder wide while palm facing down to the bottom of the pool. Begin doing dolphin kicks.

2. The eyes looking down.

3. When you lift your arms up and start making dolphin kicks, you will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down. If you will use the fins the angle change and become 110°-130°.

 

Individual Middle distance 200,400 meters 2022.

 

Open Water training plan

Open water swimming is a swimming discipline which takes place in outdoor bodies of water such as open oceans, lakes, and rivers.

The beginning of the modern age of open water swimming is sometimes taken to be May 3, 1810, when Lord Byron swam several miles to cross the Hellespont (now known as the Dardanelles) from Europe to Asia.[1]

In the first edition of the modern Olympic Games in Athens in 1896, the swimming competition was held in open water. In 2000, the Olympic Games first included a triathlon with a 1500 m swim leg, and in 2008, a 10 km open water swim. The FINA World Aquatics Championships has featured open water swimming events since 1992. The FINA World Open Water Swimming Championships was held from 2000 to 2010. Since 2007, the FINA 10 km Marathon Swimming World Cup is held in several events around the world.

Get from wikipedia

 

Sprint distance training plan

Swimming is an individual or team racing sport that requires the use of one’s entire body to move through water. The sport takes place in pools or open water (e.g., in a sea or lake). Competitive swimming is one of the most popular Olympic sports,[1] with varied distance events in butterfly, backstroke, breaststroke, freestyle, and individual medley. In addition to these individual events, four swimmers can take part in either a freestyle or medley relay. A medley relay consists of four swimmers who will each swim a different stroke, ordered as backstroke, breaststroke, butterfly and freestyle.[2]

Swimming each stroke requires a set of specific techniques; in competition, there are distinct regulations concerning the acceptable form for each individual stroke.[3] There are also regulations on what types of swimsuits, caps, jewelry and injury tape that are allowed at competitions.[4] Although it is possible for competitive swimmers to incur several injuries from the sport, such as tendinitis in the shoulders or knees, there are also multiple health benefits associated with the sport.

 

Long distance training plan

Long-distance swimming is distinguished from ordinary swimming in that the distances involved are longer than are typically swum in pool competitions. When a given swim calls more on endurance than on outright speed, it is the more likely to be considered a long-distance swim. Long-distance swims, however, may take place in pools, such as the 1st official 24 hours World Championship in 1976 won by Peppo Biscarini with a record of 83.7 km (24 hour swims in a 50 m-long pool) or the current 25 meter pool world record of 2008 Olympic gold medalist Maarten van der Weijden.[1] Some of the better-known long-distance swims are crossings of the English Channel, Catalina Channel,[2] Fehmarn Belt[3] and Cook Strait.

Ultra-long distance swimming is sometimes referred to as marathon swimming. The minimum distance that constitutes a marathon swim has dramatically shortened over time. Different organizations adopt various minimum distances. The swimming marathon events at the Olympic games have a distance of 10 km.

Long-distance swims tend to fall into one of two categories: (1) swims in which the start date and start time are chosen by the individual swimmer (often called solo-swims), and (2) swims that involve a group-start.

Long-distance swimming is one of the events wherein there are women’s records that beat men’s records under equal conditions.[4]

 

Masters training plan

Masters swimming is a special class of competitive swimming for swimmers 25 years and older. Premasters is normally included as well, from 18 years old (Canada, United States and Australia) or 20 years old (Europe).

In Canada ten thousand swimmers in more than 250 clubs are organized within the Masters Swimming Canada organization.[1] In the United States around sixty thousand masters swimmers are being supported by U.S. Masters Swimming in more than 1,500 masters swimming clubs or workout groups.[2]

 

Welcome to Analysis Swim

 

Freestyle 3+1

Idea of the drill

The main idea of the Freestyle 3 pull + 1 breath is to practice catch of the water with a high elbow and during the catch of the water find the correct position of the body and connect the kick with your arms to provide propulsion for your body.
The high elbow is one of the important for success in swimming.

1. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. During the Freestyle 3 pull +1 breath drill, keep your elbow high up, try to catch as much water as possible and push your body forward.

3. During the stroke, the palm and forearm is facing backward.

3.1 Freestyle 3 pull + 1 breath.

4. Maintain fast kicks.

 

Breaststroke drill: Left leg 1 kick Right leg 1 kick Both legs 1 kick follow by both arms 1 pull 1 breath

Idea of the drill

The main idea of the drill is Breaststroke Legs L1+R1+B1 Arms B1 Improve the coordination of the muscles of the antagonist’s body and stabilize during the kick with one leg, as well as improve the kick with two legs. With a good kicking, you will be able to feel the grip of the water with your feet and push yourself forward.

Details of the Breaststroke drill:

Left leg 1 kick + Right leg 1 kick +Both legs 1 kick follow by both arms 1 pull + 1 breath

1. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. After pushing off the wall, we start to do the kick using the legs first. We do with one leg, then with the other leg, then with both legs and make a pull and inhale. Repeat everything.

3. During kicks the body with arms extended and very close to the surface of the water.

4. The head looks downwards creates an impression that the front part of the body cuts the water like an arrow what helps reduce water resistance.

5. When you do one leg kick try to push yourself forward and do not let the body break a straight line.

6. During the glide, your head is between the hands and looks down.

 

Pencil float

Idea of the drill

The main idea of the drill Pencil float is to improve the body’s feelings of buoyancy, in a vertical position. Good breath and buoyancy are one of the main keys to a fast swim.

1. Hold your breath and wait.

2. We are waiting for about 2 to 5 seconds and you should feel how your body, according to Newton’s law, begins to lift up.

3. Breathe out quickly near the surface of the water and breathe in quickly above the surface of the water.

4. We do the number of dives depending on the coach’s goal. Normal 5 to 10 times.

5. If you do not inhale enough or exhale underwater, you will not be able to float to the surface of the water, your body will go down.

 

Breaststroke kick with kickboard

Idea of the drill

The main idea of the drill “Breaststroke kick with kickboard” is to improve kicking technique and streamline position.

You can use different variation:

1 kick + 1 breath, 2 kicks + 1 breath, 3 kicks +1 breath.

1. Lie on your chest with your face down while arms straight forward and hold a kickboard, push off the wall.

2. Kicking begins by pulling the legs up towards the pelvis. While pulling up the legs, keep the feet close to the surface of the water.

3. After the legs are pulled inwards to the pelvis, feet ready to turn and catch of the water.

4. After catch of the water, we push our legs back and slightly down for propulsion body forward.

5. We return the legs to their original position to the top and begin a new phase of the movement of the legs.

 

Freestyle drills Finder

 

Backstroke drills Finder

 

 

Butterfly drills Finder

 

Breaststroke drills Finder

 

Start drills Finder

 

Turn drills Finder

 

Other drills Finder

 

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Swimming race analysis package

What is Race Analysis?

Swimming race analysis refers to the process of evaluating and breaking down the performance of a swimmer during a competitive swimming event or during training. This analysis is often conducted by coaches, athletes, or sports scientists to understand the strengths and weaknesses of a swimmer’s performance and make improvements. It involves the examination of various aspects of the race.

For better improvement, we suggest that you compare your races with the Top elite swimmers around the world.

Record your races or test set and import existing video files.The guide of how to film your videos for race analysis you can find Click here

On the basis of Race Analysis, top coaches with athletes plan their training to improve the weaknesses of the athlete or team.

Now you can have it too, be purposeful in your goals to achieve them!

Recommended for:

A swimming race analysis can be beneficial for swimmers of various ages and skill levels. Here are some recommendations for different groups of swimmers:

• Beginner Swimmers (Children and Adults): Even novice swimmers can benefit from race analysis. It helps them understand basic techniques, such as body position, arm and leg movements, and breathing. This can be especially important for young swimmers who are just starting their competitive journey.
• Youth Competitive Swimmers: Young swimmers who participate in age group competitions can benefit from race analysis. Coaches can use it to identify and correct technique issues and help swimmers improve their performance.
• High School and College Swimmers: Swimmers at this level are often more serious about their sport. Race analysis can be a critical tool for helping them fine-tune their strokes, starts, and turns. It can also be used for race strategy and preparation.
• Masters Swimmers: These are adult swimmers who compete at various levels. Race analysis is beneficial for older swimmers who want to improve their technique and possibly compete at a higher level. It can also help prevent injuries by ensuring swimmers are using efficient and safe techniques.
• Elite Swimmers: Professional and elite swimmers often rely on advanced race analysis, including video analysis, to make minute adjustments in their techniques and strategies. This level of analysis can be highly specialized and is typically performed by experienced coaches and experts.

In terms of age, children as young as 7-8 can start benefiting from basic race analysis, especially if they are involved in competitive swimming. The depth and complexity of analysis will increase as swimmers progress through the different stages of their swimming career.

Includes & Benefits of swimming race analysis:

Will get a clear understanding of how to improve your Velocity, Average Stroke Rate, Distance per Stroke, Cycles, Turn Time, Underwater Time, Stroke Tempo, Stroke Index, Front End Speed, Back End Speed, etc.

Analyzing a swimming race involves evaluating various aspects of the race to understand the performance of the swimmers and identify areas for improvement.

• Race Time: Start by examining the overall race time for each swimmer. This is the most fundamental metric to gauge their performance.
• Split Times: Break down the race into split times, which are times recorded at specific points in the race, such as the 50m, 100m,200 or 400m marks. Analyzing split times can help identify pacing strategies and areas where a swimmer might have accelerated or slowed down.
• Stroke Technique: Assess the swimmers’ stroke technique for efficiency. Look for elements like body position, arm pull, leg kick, and head position. The goal is to determine if the swimmers are maintaining good form throughout the race.
• Turns and Underwater Phases: Evaluate the efficiency and speed of the swimmers’ turns and underwater phases.
• Starts and Finishes: Analyze the swimmers’ starts off the blocks and finishes at the wall.
• Pacing Strategy: Consider the swimmers’ pacing strategies, including whether they went out too fast and fatigued later or if they held back too much and had more to give at the end. Ideal pacing depends on the race distance.
• Race Strategy: Understand the race strategy, including whether the swimmers swam a negative split (swimming the second half faster) or a positive split (swimming the first half faster). This can reveal their tactical approach.
• Race Strategy and Adaptation: Observe if the swimmers adapted their strategy during the race based on competitors or changing conditions, such as a strong headwind.
• Race Conditions: Consider external factors like water temperature, pool design, lane assignments, and weather conditions, as these can impact performance.
• Comparison with Personal Bests or Top elite swimmers around the world: Compare the swimmers’ race times with their personal bests or TOP elite swimmers all the world. Compare with person bests this can indicate if they are improving or underperforming.

Compare with TOP elite swimmers all the world can help get strategies of the top swimmers. By considering these factors, you can conduct a comprehensive analysis of a swimming race to help swimmers, coaches, and teams make adjustments and improvements in training and performance.

Requirements:

You must be able to supply your own above water race videos. (One video of each event of your racing with official time and split time, athlete’s name, and lane which will indicate on your video in real-time speed recording). The guide of how to film your videos for race analysis you can find Click here.

Will be sent to the created account on the website or to your e-mail PDF files with personal Race Analysis and/or Comparison list with personal best or TOP elite swimmers all the world from the list avalible Race Analysis look at top.

Overall:

Improve your swim performance!

More information

 

Imitation of a breaststroke pull while sitting on the board

Idea of the drill

The main idea of the drill is to improve imitating a breaststroke pull while sitting on a board can help you practice the arm movements and coordination required for the stroke.

Here’s a step-by-step guide to perform this drill:

Sit on the Board:

Sit comfortably on a flat, stable surface such as a bench or a sturdy board. Keep your back straight and your feet flat on the ground.

Try to find the balance in the vertical position of the torso while sitting on the board.

Begin doing breaststroke pull in 4 simple steps.

1. The first step pulling action by sweeping your hands outward until you will shape an equilateral triangle

2. In the second step arms pulling and push the body forward.

3. Third step rotate the hands inward, begin to bend the elbows back and sweep your hands in.

4. Fourth step arms recovery (shoot the hands forward together to the starting position).

Practicing this drill will help you develop a better feel for the water and improve your breaststroke technique when you return to the pool.

 

Rolling Butterfly 6+1

Idea of the drill

The main idea of the drill “Rolling Butterfly 6 kicks+ 1 pull” is to improve body action of the butterfly and coordination arm action.

1. Lie on your side in 90 degree relation to surface of the water with one arm straight above your head. Begin dolphin kicks.

2. Other hand lift above the surface of the water on 90 degree.

3. After 5th dolphin kicks begin roll body and recovery arm for entry in to the water.

4. During 6th kick of your legs your arm entry in the water.

5. Make breath while doing butterfly pull, use other arm and roll to other side.

Repeat 25 meters

 

Imitation breaststroke pull while standing on the bottom of the pool

Idea of the drill

The main idea of the drill is to improve the basic mechanics of the breaststroke pull. While standing on the bottom of the pool, it is easier to feel the water for catch and explain basic action in breaststroke pull.

Stand on a shallow area of the pool in a vertical position of the body, your shoulders are just above the surface of the water and hands under the surface.

Position your arms out in front of you so your palms are facing down and about 20-40 degree out.

Begin doing breaststroke pull in 3 simple steps:

1. The first step pulling action by sweeping your hands outward until you will shape an equilateral triangle. Keep your arms under the surface of the water.

2. In the second step of arms pulling begin to bend the elbows back while holding your elbow under the surface of the water and rotate your hands inward and sweep in until the fingertips of both hands come together directly in front.

3. Third step of arms recovery - shoot the hands forward together to the starting position.

 

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