How to swim in the pool correctly to lose weight - training program with video

Content

• 1 Swimming: the best training programs
• 2 Terminology of the training process
• 3 Tasks for the warm-up part of the workout 3.1 Series 1. Classic
• 3.2 Episode 2. Liberating
• 3.3 Series 3. Non-standard
• 3.4 Episode 4. Technical
• 3.5 Episode 5. Rhythmic
• 3.6 Episode 6. Smooth

How long should you swim in training?

It is believed that for effective training in the pool, an athlete must spend at least an hour in the water. If possible, this time should be 1.5 hours. If you are just starting to swim, you can limit yourself to an hour. Then you should gradually add time spent in the water. Weekend training should be more voluminous than on weekdays.

You should not immediately start swimming for 1.5-2 hours, as there is a risk of overloading the shoulder muscles and even injuries, after which you will have to recover.

Swimming: the best training programs[edit | edit code]

Lesson scheme
In order to create a training series, select task options from this application. We offer representatives of each of the six categories of swimmers special exercises for different stages of the training process. They include:

• warm-up tasks;
• lead-in tasks;
• tasks for practicing technical skills;
• stimulating tasks (tasks at Critical Swimming Speed ​​(CSS));
• endurance challenges (suitable for triathletes preparing to compete in Ironman races and open water swimmers);
• sprint tasks;
• tasks for practicing skills in open water;
• recovery tasks.

The tasks are combined into series to take into account the individual characteristics of swimmers.

1. Classic series (good for Arnie).
2. Liberating series (suitable for “bambino”).
3. Innovative series (well suited for “drummers”),
4. Technical series (suitable for gliders).
5. Rhythmic series (well suited for swingists).
6. Smooth series (pay attention to “smoothies”).

Choose a task that suits your swimming style and mood, and “mix” it with other tasks, building your own workout. Endurance tasks need to be considered separately, since they themselves are already training series, but from all the other exercises you need to create a full-fledged workout. Usually it consists of several required parts.

• Warm-up part.
• Leading part.
• The main part of the training, for which you can choose series: for technique;
• sprint;
• KSP;
• practicing skills in open water.

You can make over 5000 different combinations!

Basic rules of movement in the pool

It is necessary to drive on the right side of the track, with rare exceptions (Japan, UK).

When choosing a path, pay attention to what speed prevails on each one, and choose the most optimal and suitable one. If you make a mistake, it's okay, just change the track.

If you need a rest, stop for a few minutes near the sides along the fronts (the end or beginning of any path), and then continue doing the exercises.

Terminology of the training process[edit | edit code]

We will use abbreviations in the description of tasks and series. Their list is given below.

What are the rules?

Despite the beneficial properties of swimming, it is worth remembering that water and the area around the pool is a place of increased risk of injury and failure to follow the rules can lead to very dire consequences. So before visiting, you should familiarize yourself with the safety equipment and equipment.

Safety precautions

In any swimming pool, regardless of its form of ownership, the following is prohibited:

• jumping from sides, boards or stands without the permission of the instructor;
• pushing while swimming;
• hang on buoys;
• swim across the tracks;
• create obstacles on the path; if you need rest, you need to swim to the side;
• swim with chewing gum;
• walk barefoot near the pool;
• touch technical equipment;
• use equipment for other purposes;
• visit the pool while intoxicated, unwell or if there are contraindications;
• When more than one person is swimming in a lane, each swimmer must stay to the right to avoid collisions.

Each sports complex may also have its own house rules with additional restrictions not mentioned above.

Even more information here.

Schedule

Each pool visitor must follow the class schedule and leave the complex on time. You need to stay in the water for a strictly allotted time, come to training 15 minutes before the start of the lesson and leave the sports complex no later than 30 minutes after its end.

Intensity

The intensity of training is purely individual and depends on physical fitness and the nature of the training. For those who exercise on their own, it is recommended to start with 3 workouts per week, lasting no more than 45 minutes.

Preparation

Proper training for a swimmer does not mean that you need to rush into the pool immediately after changing clothes. for exercises in water , namely:

1. 
   Warm up. That is, perform muscle stretching, circular movements for the joints, and several strength exercises if the person is in good physical shape.

   Read also:  Running on an empty stomach for weight loss
2. Get ready psychologically. Water is an unfamiliar environment for the body. It is important to be prepared for possible situations, for example, if you suddenly do not feel the bottom.
3. Learn all safety rules on water.

It is also worth noting that it is advisable to enter the water gradually so that the body has time to adapt to new temperature conditions.

Practicing exercises

Those who cannot swim at all are strongly recommended to contact a coach and practice under his guidance.

If you plan to learn exercises using videos from the Internet, you should also remember the rules:

• You should always start practicing in the shallowest part of the pool;
• no need to climb onto the middle paths - the paths for beginners are always on the edges;
• You should try swimming only when you understand how to move your arms and legs; for this you can try doing exercises at the side or with a plank;
• It is advisable to have someone experienced look at whether the exercise technique is being performed correctly or not.

You can see where an absolute beginner should start in this video:

Tasks for the warm-up part of the workout[edit | edit code]

Simple tasks that gradually increase your heart rate.

Episode 1. Classic[edit | edit code]

Target

: Start your workout in a good mood by doing simple exercises.

Tasks

400 m h/s, easy, follow smooth exhalation and bilateral breathing + 30 s

300m HP with bob, ensure good body rotation + 20s

200 m fins ↑ “Broken Arrow” ↓free v/s + 15 s

100 m a/s, smooth and calm

Full distance

1000 m

Episode 2. Liberating[edit | edit code]

Target

Use fins to move smoothly, without tension, to the main part of the workout.

Tasks

2 times 200 m with long fins, smooth footwork, easy breathing + 20 s

2 x 100 m fins ↑6/1/6 ↓v/s + 15 s

2 x 50 m h/s, easy, relaxed + 10 s

Full distance

700 m

Episode 3. Non-standard[edit | edit code]

Target

The joy of life in all its diversity!

Tasks

3 times

Full distance

900 m

Option 1

• 100 m a/s, easy + 10 s

• 2 x 50 m + 10s HP - good grip

• 4 x 25 m + 5s h/s: odd - fast, even - easy

Option 2

fins, breathing: 5 gr. (v/s)

TT, alternating push-off on the chest with push-off on the back

HP with kolobashka, breathing: 1) 3 g.; 2) 5 g; 3) 7 gr.; 4) 3 gr.

Option 3

V/s, calmly and smoothly

fins: 25 m “Shoulder taps” 125 m h/s

V/s - gradual acceleration

Episode 4. Technical[edit | edit code]

Target

Development of coordination of movements and “sense of water”.

Tasks

5 x 200 m + 20 s

• h/s, breathing: 25 m left + 25 m right + 50 m bilateral
• fins ↑6/3/6 — ↓v/s
• h/s, breathing: 25 m left + 25 m right + 50 m bilateral
• HP: 15 m Rowing No. 1 + 85 m h/s
• v/s - at a relaxed pace, calm and relaxed

Full distance

1000 m

Episode 5. Rhythmic[edit | edit code]

Target

Warm-up for more experienced swimmers.

Tasks

2 x 500 m + 30 s

• in coordination - monitor breathing and smoothness of the stroke; constantly maintain an optimal reasonable pace
• HP - in the first and last 200 m = bun and tourniquet;

average 100 m = harnesses only

Full distance

1000 m

Episode 6. Smooth[edit | edit code]

Target

Learn to monitor the rhythm and coordination of breathing.

Tasks

200 m easy h/s - bilateral breathing

200 m HP - respiration: 5 gr.

200 m fins — ↑25 m Unco left +1 25 m h/s ↓25 m Unco right +25 m h/s

200 m HP - alternate sides for breathing every 25 m

200 m easy h/s - bilateral breathing

Features of styles

Classes in the pool involve both exercise and swimming itself. To ensure the desired effect on the spine, it is important to choose the right style of movement in the water. The main techniques are breaststroke, backstroke, butterfly and crawl. More details about them:

1. Swimming on your back qualitatively relieves the spine. This style is especially useful for people with varicose veins and the elderly. The technique is also indicated for problems with joints, scoliosis and osteochondrosis. But you cannot swim on your back if you have kyphosis (curvature of the ridge in the thoracic region with a convexity backwards).
2. The butterfly style, from a physical point of view, is considered quite difficult. When swimming, the body makes wave-like movements, which uses almost all the muscles of the body. The style is suitable for those who took up swimming to prevent illness, but beginners should hardly start with it.

The butterfly technique effectively prevents back pathologies, strengthens the heart, blood vessels, muscular and respiratory systems. In addition, such swimming burns a lot of calories and promotes weight loss. But it is not recommended to practice butterfly in case of severe diseases of the spine, weakened muscles and reduced immunity.

1. The classic version of the crawl style involves moving on the stomach, but there is also a crawl on the back. This technique is physically lighter than the previous one, but heavier than breaststroke. When swimming, the body remains in a horizontal position, and the legs and arms work alternately. In total, the crawl uses about 20 different muscle groups in the shoulders, arms, back and legs. In addition, the style is good for the heart and blood vessels.

Rabbit on the belly has no contraindications and is especially recommended for older people. It is also indicated for kyphosis, hernias, poor posture, muscle weakness and excess weight (promotes weight loss). But when swimming using the crawl technique, it is important not to strain too much, so as not to harm the spine. As for the option on the back, it cannot be used for kyphosis.

1. Breaststroke is considered the most harmless style for the spine. Calm and slow, it does not require special skills, instills correct breathing and reduces back pain. The technique develops all muscle groups, but gives rest to the muscles of the cervical and shoulder regions. Contraindications for breaststroke swimming are only conditions that prohibit visiting the pool.

Important! When moving on your stomach, it is possible to avoid stress on the cervical spine in a position where your head is lowered into the water and breathing to the side. In this case, the subtleties of the implementation of leg swings and strokes do not matter.

The technique of performing movements for any style of swimming can be watched at home on videos that are widely presented on the Internet. But it’s better to learn from a trainer directly in the pool.

Recovery part of training[edit | edit code]

Speed ​​table
Designed to gradually reduce the heart rate and remove metabolic products from the body.

Episode 1. Classic[edit | edit code]

Target

Relieve tension from the muscles of the shoulder girdle.

Tasks

100 m easy v/s

100m fins ↑"Broken Arrow" ↓v/s 100m easy HP, good body rotation

Full distance

300 m

Episode 2. Liberating[edit | edit code]

Target

Falling in love with the water, even stopping at the deep end of the pool every time to dive three times.

Exercise

200 m fins - strokes are long and smooth, watch your exhalation

Full distance

200 m

Episode 3. Non-standard[edit | edit code]

Target

Favorite series! The easiest way to relax!

Exercise

200 m with 2 x 50 m easily in/s

50m backstroke: arms - simultaneously, legs - breaststroke

Episode 4. Technical[edit | edit code]

Target

Try to control your speed while continuing to swim smoothly and consistently.

Exercise

6 x 50 m + 10 s, speed decreases by 2 s every 50 m, at the end very slowly

Full distance

300 m

Episode 5. Rhythmic[edit | edit code]

Target

Gradually reduce the stroke frequency, the movements remain smooth.

Exercise

6 x 50 m + 15 s, stroke rate decreases by 2 G/min every 50 m

Full distance

300 m

Episode 6. Smooth[edit | edit code]

Target

Finish your workout smoothly!

Tasks

100 m easy v/s

100 m HP

100 m high-quality fins

Full distance

300 m