To develop aerobic capillaries in young swimmers, it’s important to balance training volume and intensity properly

To develop aerobic capillaries in young swimmers, it’s important to balance training volume and intensity properly.

Recommended Swimming Volume per Session:

1. Young swimmers (6–9 years old): 1–2 km per session, 3–4 times per week.
2. Intermediate swimmers (10–12 years old): 2–4 km per session, 4–5 times per week.
3. Advanced swimmers (13–16 years old): 4–7 km per session, 5–6 times per week.

Optimal Intensity:

* 70–80% of max heart rate (around 130–160 bpm).
* Long-distance swimming at a steady pace (e.g., 800–1500m freestyle endurance sets).
* Pace variation training, such as 400m at a comfortable pace, followed by 200m slightly faster.
* Interval training with controlled effort, focusing on maintaining a sustainable pace rather than sprinting.
The key is consistency and gradual progression, allowing capillaries to expand and adapt effectively.

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Swimmers aged 6–9 years old

For young swimmers aged 6–9 years old, swimming 1–2 km per session, 3–4 times per week can be a good guideline, but it’s important to break this down into manageable and engaging activities. At this age, the focus should be on technique, fun, and gradual development of aerobic capacity.
Below is a more detailed plan with examples:

General Guidelines:

1. Distance:

Start with shorter distances (e.g., 500–800 meters) and gradually increase to 1–2 km as the child builds endurance and confidence.
  Break the total distance into smaller sets to keep it engaging.

2. Intensity:

Use a mix of low to moderate intensity for most of the session, with occasional bursts of higher intensity (e.g., short sprints or games).

3. Technique:

Focus on proper swimming techniques (freestyle, backstroke, breaststroke) to ensure efficiency and prevent injuries.

4. Fun and Variety:

Incorporate games, relays, and challenges to keep the child motivated.

Sample Session Plan (1–2 km):

1. Warm-Up (10–15 minutes):
200–300 meters easy swimming:
  * 4 x 50 meters freestyle with 20–30 seconds rest between sets.
Drills for technique:
  * 4 x 25 meters kicking with a kickboard, focusing on proper leg movement.

2. Main Set (30–40 minutes):
Freestyle or Backstroke (moderate pace):
  * 8 x 50 meters freestyle with 30 seconds rest between sets.
Breaststroke or Technique Work:
  * 4 x 25 meters breaststroke with a focus on arm and leg coordination.
Sprints or Games:
  * 4 x 25 meters sprint freestyle, followed by a fun game like “shark and minnows” or relay races.

3. Cool-Down (10–15 minutes):
Easy swimming:
  * 200 meters mixed strokes (freestyle, backstroke, breaststroke) at a relaxed pace.
* Stretching:
  * Stretch shoulders, arms, and legs on the pool deck.

Weekly Plan (3–4 Sessions):

Session 1: Technique Focus

Warm-Up:
  * 200 meters easy swimming + drills.
Main Set:
  * 8 x 50 meters freestyle (focus on arm technique).
  * 4 x 25 meters backstroke (focus on body position).
  * 4 x 25 meters breaststroke (focus on timing).
Cool-Down:
  * 200 meters easy swimming.

Session 2: Endurance Building

Warm-Up:
  * 300 meters easy swimming + drills.
Main Set:
  * 6 x 100 meters freestyle (moderate pace, 30 seconds rest).
  * 4 x 50 meters backstroke (steady pace).
Cool-Down:
  * 200 meters mixed strokes.

Session 3: Speed and Fun

Warm-Up:
  * 200 meters easy swimming + drills.
Main Set:
  * 8 x 25 meters sprint freestyle (30 seconds rest).
  * Water games (e.g., relay races, diving for objects).
Cool-Down:
200 meters easy swimming.

Session 4 (Optional): Mixed Strokes

Warm-Up:
  * 300 meters easy swimming + drills.
Main Set:
  * 4 x 50 meters freestyle.
  * 4 x 50 meters backstroke.
  * 4 x 50 meters breaststroke.
Cool-Down:
  * 200 meters easy swimming.

Tips for Success:

1. Keep it Fun: Use toys, games, and challenges to maintain interest.
2. Progress Gradually: Increase distance and intensity slowly over weeks or months.
3. Focus on Technique: Proper form is more important than speed at this age.
4. Encourage Rest: Ensure the child has rest days to recover and avoid burnout.
5. Stay Positive: Praise effort and improvement to build confidence.

By following this plan, young swimmers can develop their aerobic capacity, improve technique, and enjoy the process!

Swimmers aged 10–12 years old

For intermediate swimmers aged 10–12 years old, swimming 2–4 km per session, 4–5 times per week is a great way to build endurance, improve technique, and develop aerobic capacity. At this age, swimmers can handle more structured training, but it’s still important to keep sessions engaging and fun.

Below is a detailed plan with examples:

General Guidelines:

1. Distance:

* Aim for 2–4 km per session, broken into sets to maintain focus and intensity.
  * Gradually increase distance and intensity over time.

2. Intensity:

* Use a mix of low, moderate, and high-intensity sets to develop aerobic and anaerobic systems.
  * Include interval training, sprints, and technique work.

3. Technique:

* Focus on refining all four strokes (freestyle, backstroke, breaststroke, butterfly) and transitions (turns, starts).

4. Variety:

* Alternate between endurance, speed, and technique-focused sessions to keep training balanced.

Sample Session Plan (2–4 km):

1. Warm-Up (10–15 minutes):
* 400–600 meters easy swimming:
  * 8 x 50 meters freestyle with 20–30 seconds rest between sets.
Drills for technique:
  * 4 x 50 meters kicking with a kickboard (focus on flutter kick for freestyle/backstroke or breaststroke kick).

2. Main Set (40–60 minutes):
Endurance Sets (moderate pace):
  * 10 x 100 meters freestyle with 20–30 seconds rest between sets.
Technique Work:
  * 4 x 50 meters backstroke (focus on body rotation and arm position).
Sprints or Interval Training:
  * 8 x 25 meters sprint freestyle with 30 seconds rest between sets.
Stroke Variety:
  * 4 x 50 meters breaststroke or butterfly (focus on rhythm and timing).
3. Cool-Down (10–15 minutes):
Easy swimming:
  * 400 meters mixed strokes (freestyle, backstroke, breaststroke) at a relaxed pace.
Stretching:
  * Stretch shoulders, arms, and legs on the pool deck.

Weekly Plan (4–5 Sessions):

Session 1: Endurance Focus

Warm-Up:
  * 600 meters easy swimming + drills.
Main Set:
  * 10 x 100 meters freestyle (moderate pace, 20–30 seconds rest).
  * 4 x 50 meters backstroke (steady pace).
Cool-Down:
  *  400 meters easy swimming.

Session 2: Speed and Interval Training

Warm-Up:
  * 400 meters easy swimming + drills.
Main Set:
  * 8 x 50 meters sprint freestyle (30 seconds rest).
  * 4 x 100 meters IM (individual medley: butterfly, backstroke, breaststroke, freestyle).
Cool-Down:
  * 400 meters easy swimming.

Session 3: Technique and Stroke Refinement

Warm-Up:
  *  600 meters easy swimming + drills.
Main Set:
  * 8 x 50 meters breaststroke (focus on timing and glide).
  * 4 x 50 meters butterfly (focus on rhythm and breathing).
  * 4 x 100 meters freestyle (moderate pace, focus on arm technique).
Cool-Down:
  *  400 meters easy swimming.

Session 4: Mixed Strokes and Endurance

Warm-Up:
  * 600 meters easy swimming + drills.
Main Set:
  * 6 x 100 meters freestyle (moderate pace, 20 seconds rest).
  * 4 x 50 meters backstroke (steady pace).
  * 4 x 50 meters breaststroke (focus on technique).
Cool-Down:
  * 400 meters easy swimming.

Session 5 (Optional): Fun and Recovery

Warm-Up:
  * 400 meters easy swimming + drills.
Main Set:
  * Water games (e.g., relay races, diving for objects).
  * 4 x 25 meters sprint freestyle (30 seconds rest).
Cool-Down:
  * 400 meters easy swimming.

Tips for Success:

1. Set Goals: Encourage swimmers to set personal goals (e.g., improving times, mastering a new stroke).
2. Monitor Progress: Track times and distances to see improvement over time.
3. Stay Hydrated and Fueled: Ensure swimmers drink water and eat a balanced diet to support their training.
4. Rest and Recovery: Include 1–2 rest days per week to prevent overtraining.
5. Keep it Fun: Use games, challenges, and team activities to maintain motivation.

Example Weekly Schedule:

Day Session Type Distance Focus
Monday Endurance 3–4 km Freestyle, backstroke
Tuesday Speed and Intervals 2–3 km Sprints, IM
Wednesday Technique 3–4 km Breaststroke, butterfly
Thursday Mixed Strokes 3–4 km Freestyle, backstroke, breast
Friday Fun and Recovery 2–3 km Games, light swimming
Saturday Rest or Active Recovery - Stretching, light activity
Sunday Rest - Full rest

By following this plan, intermediate swimmers can build endurance, improve technique, and enjoy their training while preparing for more advanced swimming challenges.

Swimmers aged 13–16 years old

For advanced swimmers aged 13–16 years old, swimming 4–7 km per session, 5–6 times per week is typical for those aiming to compete or achieve high performance. At this level, training becomes more structured and intense, with a focus on endurance, speed, technique, and race preparation.

Below is a detailed plan with examples:

General Guidelines:

1. Distance:

* Aim for 4–7 km per session, broken into sets to maintain focus and intensity.
  * Include a mix of long-distance, interval, and sprint sets.

2. Intensity:

* Use a combination of low, moderate, and high-intensity sets to develop aerobic and anaerobic systems.
  * Incorporate threshold training (sustained effort at race pace) and VO2 max intervals (high-intensity efforts).

3. Technique:

* Refine all four strokes (freestyle, backstroke, breaststroke, butterfly) and transitions (turns, starts, finishes).
  * Include drills to improve efficiency and reduce drag.

4. Variety:

* Alternate between endurance, speed, technique, and race-specific sessions to keep training balanced.

Sample Session Plan (4–7 km):

1. Warm-Up (15–20 minutes):
  * 800–1000 meters easy swimming:
  * Example: 16 x 50 meters freestyle with 20–30 seconds rest between sets.
Drills for technique:
  * Example: 4 x 50 meters kicking with a kickboard (focus on flutter kick for freestyle/backstroke or breaststroke kick).
  * Example: 4 x 50 meters pull with a pull buoy (focus on arm technique).

2. Main Set (60–90 minutes):
Endurance Sets (moderate pace):
  * Example: 10 x 200 meters freestyle with 20–30 seconds rest between sets.
Threshold Training:
  * Example: 5 x 400 meters freestyle at race pace with 30–45 seconds rest.
Interval Training (VO2 max):
  * Example: 8 x 100 meters freestyle at 90% effort with 1-minute rest.
Stroke Variety:
  * Example: 4 x 100 meters IM (individual medley: butterfly, backstroke, breaststroke, freestyle).
Sprints:
  * Example: 10 x 25 meters sprint freestyle with 30 seconds rest.

3. Cool-Down (10–15 minutes):
Easy swimming:
  * Example: 400–600 meters mixed strokes (freestyle, backstroke, breaststroke) at a relaxed pace.
Stretching:
  * Example: Stretch shoulders, arms, and legs on the pool deck.

Weekly Plan (5–6 Sessions):

Session 1: Endurance Focus
Warm-Up:
  * 1000 meters easy swimming + drills.
Main Set:
  * 10 x 200 meters freestyle (moderate pace, 20–30 seconds rest).
  * 4 x 100 meters backstroke (steady pace).
Cool-Down:
  * 600 meters easy swimming.

Session 2: Threshold Training
Warm-Up:
  * 800 meters easy swimming + drills.
Main Set:
  * 5 x 400 meters freestyle at race pace (30–45 seconds rest).
  * 4 x 50 meters butterfly (focus on rhythm and breathing).
Cool-Down:
  * 600 meters easy swimming.

Session 3: Interval Training (VO2 max)
Warm-Up:
  * 1000 meters easy swimming + drills.
Main Set:
  * 8 x 100 meters freestyle at 90% effort (1-minute rest).
  * 4 x 50 meters breaststroke (focus on technique).
Cool-Down:
  * 600 meters easy swimming.

Session 4: Technique and Stroke Refinement
Warm-Up:
  * 800 meters easy swimming + drills.
Main Set:
  * 8 x 50 meters breaststroke (focus on timing and glide).
  * 4 x 50 meters butterfly (focus on rhythm and breathing).
  * 4 x 100 meters freestyle (moderate pace, focus on arm technique).
Cool-Down:
  * 600 meters easy swimming.

Session 5: Race Simulation
Warm-Up:
  * 1000 meters easy swimming + drills.
Main Set:
  * 4 x 100 meters IM (individual medley).
  * 4 x 50 meters sprint freestyle (30 seconds rest).
  * 2 x 200 meters freestyle at race pace (30 seconds rest).
Cool-Down:
  * 600 meters easy swimming.

Session 6 (Optional): Recovery and Fun
Warm-Up:
  * 800 meters easy swimming + drills.
Main Set:
  * Water games (e.g., relay races, diving for objects).
  * 4 x 25 meters sprint freestyle (30 seconds rest).
Cool-Down:
  * 600 meters easy swimming.

Tips for Success

1. Set Goals: Encourage swimmers to set personal goals (e.g., improving times, mastering a new stroke).
2. Monitor Progress: Track times and distances to see improvement over time.
3. Stay Hydrated and Fueled: Ensure swimmers drink water and eat a balanced diet to support their training.
4. Rest and Recovery: Include 1–2 rest days per week to prevent overtraining.
5. Keep it Fun: Use games, challenges, and team activities to maintain motivation.

Example Weekly Schedule:

Day Session Type Distance Focus
Monday Endurance 5–6 km Freestyle, backstroke
Tuesday Threshold Training 4–5 km Race pace, freestyle
Wednesday Interval Training 5–6 km VO2 max, freestyle
Thursday Technique 4–5 km Breaststroke, butterfly
Friday Race Simulation 5–6 km IM, sprints, race pace
Saturday Recovery and Fun 3–4 km Games, light swimming
Sunday Rest - Full rest

By following this plan, advanced swimmers can build endurance, improve technique, and prepare for competitions while maintaining a balanced and enjoyable training routine.