Affiliated to The Amateur Swimming Association (Midland District)
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Affiliated to The Amateur Swimming Association (Midland District) |
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SO! THIS IS WHAT IT BOILS DOWN TO . . . . .
Aerobic and Muscular Endurance develops - The ability of the lungs to transfer oxygen to the muscles by training the red blood cells to carry more oxygen. The more oxygen getting through to the muscles, the faster and longer you go with your heart rate lower.
Anaerobic Endurance develops - The ability of the body to handle Lactic Acid build up in the muscle which is a by-product of going too fast for your body to keep up. For example: Your heart rate is too high and the red blood cells are not carrying enough oxygen through to the muscles to keep going. You can handle it for a short time but you will not keep going indefinitely, you are on borrowed time. The less fit you are the quicker Lactic Acid will build up. The burning at the end of a race (or at the start!) is Lactic Acid. You train for Anaerobic development by keeping you heart rate between a specific heart rate ZONE.
Strength and Power - This is VERY VERY important and often overlooked. Strength training is signified by Overload. Not overload of the cardiovascular system (high heart rate) because that would become Anaerobic, but overload of the muscles. If you are a strong and powerful swimmer, you are a better swimmer.
Technique, Style and Flexibility - You cannot obtain the perfect stroke if you do not have the flexibility to obtain the perfect stroke. Flexibility goes hand in hand with technique and particular attention should be paid to shoulder and ankle mobility. Technique and Style are two separate things. Technique is a generally excepted way of doing things and should be constantly monitored and updated. Style is totally individual and that is what 'makes a swimmer' and is a characteristic of World Class Swimmers.
HOWEVER, If the muscles have not got the fuel/energy or water to perform, your performance will suffer. You might have a really fast car but no petrol - no go . . .
This is a very general view of what occurs and there is so much more to it, but what it boils down to is this . . . .
% Aerobic + % Anaerobic + % Technique + % Flexibility + % Strength = Progression
And at the right time . . . .
Intensity + Strength + Overload + Balanced Diet + Drinking Lots + Rest = P.B's
SO! - This is what is needed to make a swimmer FAST. Wrap it all up into a cycle, so everything that the swimmer needs comes around every few weeks and you have a developing, progressive, PB creating cycle of work that is specifically designed to . . . .
FULFILL YOUR POTENTIAL A.COX |
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