Training Tips

Training Tips

Page last updated:  21st December 2007

Nutritional Advice for Swimmers - prepared for swimmers by Peggy Wellington, ASA Consultant Nutritionist

• Eat to Compete
• Train Harder - Swim Faster
• Don't Forget your Fat, Protein, Vitamins and Minerals
• Fluid Intake and Swimming

Circuit Training Tips from the Head Coach

Suggested circuits which should be followed sensible and assist the swimmer's development.

• Heart Circuit [Endurance]

A most important part of the competitive swimmers' physiological make-up is that marvellous muscle and the greatest pump ever invented by nature - the heart.   To succeed in competitive swimmming, an extra-efficient cardiac system is necessary.  Swimming training itself improves cardiac efficiency, but then again, so do circuit exercises which take less time to do and can be done at home.

A typical heart circuit for an advance swimmer would be:

• 15 skip jumps
• 25 burpees (see below)
• 50 step-ups - all carried out after one another

The circuit would be repeated a total of 3 times, starting each circuit on 120 pulse beat.  Remember, all swimmers differ physically and physiologically.  The beginner should therefore, set up his or her own circuit in the following way:

1. do as many skip jumps as you can counting them until you feel you have lost form (form is defined as a loss of style, rhythm, strength or ability to repeat etc).  MAKE A NOTE OF YOUR COUNT.
2. wait until you have completely recovered by checking your pulse and work on burpees in the same way - count until form is lost and record.
3. similarly the step-ups, start by checking pulse after resting and count the number you do until form is lost.
4. halve the numbers counted in 1, 2 or 3 and that will give you the number you do by joining the three exercises together in a continuous heart circuit.

Example:

If 20 skip jumps, 30 burpees and 60 step-ups were done in the test, your continuous circuit would be:

• 10 skip jumps
• 15 burpees
• 30 step-ups

The circuit should then be done once a week until ability is improved, then increased up to three times a week as progression and ability improves.   As stamina and endurance improve the number of circuits could be increased on any one night to three complete heart circuits starting each on a 120 pulse count.  To counterract boredom, because circuit exercises can become monotonous over a period, alter the circuits, working on the principle or a reducing set series.

Example:

The typical heart circuit can occasionally be carried out as follows:

1. 15 skip jumps becomes 20, then 15, then 10 with a rest interval of 20 seconds between each.
2. 25 burpees becomes 30, then 25, then 20 with a rest interval of 20 seonds between each.
3. 50 step-ups becomes 55, then 50, then 45 with a rest interval of 20 seconds between each.

This will form an alternative to the three complete circuits mentioned earlier.

Two important notes on circuit work:

1. All endurance and strength circuits MUST BE progressive to maintain interest.  So re-check and re-test every 4 months and see if you increase your original exercise count, in which case, alter your circuit to suit the increased repetition counts.
2. The Advanced Competition Swimmer should do circuit work 3 or 4 times a week reducing or eliminating them altogether immediately prior to important competitions, eg the preceding week.

Muscle Circuit [Strength]

Muscles can be strengthened by correct exercises.  A muscle circuit using the swimmers own body weight can be built up at home using the following exercises.  This will increase muscle strength in the main chest, back and arm muscles.

A typical muscle circuit for an advanced swimmer would be:

• 10 dips
• 15 pulls
• 25 press-ups, all carried out one after another.

The circuit should be rpeated a total of three times starting each circuit on a 120 pulse.

Notes on Exercises:

Dips : could be carried out on anything stimulating parallel bars or between two low rigid stools.  Lower the suspended body and then raise again, to the floor if on low stools and to the lower chest if on bars.

Pulls : could be carried out by resting a bar across two chairs.  Lie       under the bar.  Over grasp the bar, pull chest up to the bar and lower again.

Press-ups : lie prone on the floor.  Place the hands approximately under the shoulders, press the chest and body away from the floor and then lower again.  The body must not be allowed to flex.  Try to make the chest leave the floor on pressing up and be the first to touch on lowering. 

The beginner should build up his or her muscle exercise as described in the heart circuit exercises, testing himself/herself on each exercise until form is lost, halving the number done on each exercise then combining all three exercises into one circuit.  The circuit should then be carried out once a aweek until strength begins to improve, and then increase the number to one circuit three times a week.   As strength is gained increase the number of circuits a nigh until three complete muscle circuits are done, three nights a week.

Carry out the muscle and heart circuits one after the other.

What are Burpees?

Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor.  Extend both legs backwards (hop backward), ending in a press-up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor.  Jump into the air and return to a standing position.  Repeat this action rhythmically and continuously without stopping for the allotted time.