1. Sport Specific Training: Swimming SHMD 249 15/10/2013 1

2. Introduction Olympic sport: Olympic sport: 50m Freestyle 100m Backstroke 100m Breaststroke 100m Butterfly 200m freestyle 200m Backstroke 200m Breaststroke 200m Butterfly 200m freestyle 400m Freestyle 800m Freestyle 1500m Freestyle Marathon Swimming 10km 2 Olympic sport: Olympic sport: Relay & Medley 200m Individual Medley 400m Individual Medley 4 x 100m Freestyle Relay 4 x 200m Freestyle Relay 4 x 200m Freestyle Relay. 200m Individual Medley. 200m Individual Medley 4 x 200m Freestyle Relay 200m Individual Medley 4 x 200m Freestyle Relay 200m Individual Medley 4 x 100m Medley Relay 4 x 100m Medley Relay 4 x 100m Medley Relay 4 x 100m Medley Relay

3. Energy Swimming vs. running. Swimming = 4x energy running. WHY??? Drag forces – water resistance. 3

4. Introduction Swimming workouts focus on building: – Muscular endurance. – Cardiovascular endurance. – Muscle strength. – Explosive power. 4

5. Introduction Swimming involves all major muscle groups, any weakness = poor performance. Upper-body: Upper-body: strong arms & shoulders for speed & stamina. Core muscles: Core muscles: important for maintaining straight-body water position. Lower-body: Lower-body: plyometrics for explosive power needed for push-offs. 5

6. Introduction specificity Principle of specificity: By far the most effective way to improve you swimming is to swim. 6

7. Aerobic Training Off-season: cross training – Running, cycling In-season: swimming 7

8. Aerobic Training Workout #1 (100m) 4 x 25 with no more than 20 breathes rest Workout #2 (100m) 4 x 25 with no more than 15 breathes rest Workout #3 (200m) 8 x 25 with no more than 15 breathes rest Workout #4 (200m) 1 x 50 with no more than 20 breathes rest 6 x 25 with no more than 15 breathes rest 8 Workout #5 (400m) 1 x 75 with no more than 20 breathes rest 1 x 25 with no more than 15 breathes rest 3 x 50 with no more than 15 breathes rest 6 x 25 with no more than 15 breathes rest Workout #6 (500m) 2 x 75 with no more than 15 breathes rest 2 x 25 with no more than 15 breathes rest 4 x 50 with no more than 10 breathes rest 4 x 25 with no more than 5 breathes rest

9. STRENGTH DEVELOPMENT Basic analysis of front crawl stroke mechanics: 'arm pull down' through water: propels swimmer forward. 'leg kick’ alternates hip flexion & extension of the legs. 9

10. STRENGTH DEVELOPMENT Competitive swimming involves: 'dive start & push off turn’: dynamic ankle, knee and hip extension. Focus on exercises related to these movements (Strength training). 10

11. STRENGTH DEVELOPMENT Swimming requires both muscular strength & endurance. Train to develop strong muscles with high endurance capabilities. Muscular endurance: Muscular endurance: – 1 – 2 sets, high reps (15+) with low / medium size weights. Strength: Strength: – 1 set using a heavier weight, for 6-10 reps. Frequency: Frequency: 2-3 times a week Upper-bodylower-body Upper-body (2 sessions) & lower-body (1 session). 11

12. Upper-body Workout Wide Arm Push-Up 1 Arm Row Biceps Curl Triceps Dips 12

13. Upper-body Workout Bench Press Tricep Kick Backs Reverse Fly's Lateral Raise 13

14. Upper-body Workout Close Arm Press-Ups Normal Fly's Shoulder Press 14

15. Lower-body & Abdominal Workout Side leg raise (balance both legs) Wall squat Toe touch opposite hand (balance). 1 leg squat (balance). 15

16. Lower-body & Abdominal Workout Static adductors. Pulsing abductors. Air squats. Front raised lunge. 16

17. Lower-body & Abdominal Workout Pulsing hip extension (balance). Bent leg side raises. Deep squats. Standing bear squat (balance). 17