1, description
(1) This scheme is suitable for ordinary swimmers who master three strokes and are healthy.
(2) Plan to work for 4 weeks, and keep 3 training courses every week, *** 12 classes.
2. Training objectives and tasks
(1) Training goal: improve speed and aerobic endurance, and increase the ability of continuous swimming.
(2) Training methods and means, including decomposition exercise, intermittent swimming and long-distance swimming exercise.
(3) Training tasks: ① Improving techniques; ② Improve speed ability and aerobic endurance.
3. Training plan
[First and second week training plan]
Main tasks: improve technology and develop aerobic endurance.
[First Week Plan]
first time
On land: strength endurance exercise
Water: 200m breaststroke;
12×50M leg (frog, self-propelled, back, butterfly) support plate;
12×50M freestyle rower (splint);
800-meter freestyle, 50-meter freestyle (quiz, meters).
second time
On land: body flexibility exercises
Water: 200-meter medley technical tour;
10×50M freestyle leg, 10×50M freestyle hand (splint) technical tour;
20×50M, intermittent 15s (butterfly, back, frog, self).
the third time
On land: strength endurance exercise
Water: 400 m freestyle;
300 m backstroke and 300 m breaststroke;
1000m freestyle;
200 meter medley technical tour.
[Plan for the second week]
the fourth time
On land: strength endurance exercise
Water: 400-meter medley;
8× 25m freestyle, 200m backstroke and 200m breaststroke;
20×50M intermittent swimming, intermittent15s.
the fifth time
On land: flexibility exercises
Water: 200m breaststroke;
10× 100M freestyle leg;
8×50M rowing practice (butterfly, backstroke, breaststroke, self-swimming);
800 m freestyle
Sixth times
On land: strength endurance exercise
Water: 200m backstroke;
400-meter medley technical tour;
8× 15M freestyle, fast swimming;
8×50M legs (butterfly, backstroke, breaststroke and self-swimming);
8×50M hands (butterfly, backstroke, breaststroke and self-swimming);
8×50M coordination (butterfly, backstroke, breaststroke and self-swimming);
4×25M departure (butterfly, back, frog, oneself).
[Third and Fourth Plans]
Task: Improve technique, speed and aerobic endurance.
[Third Week Plan]
seventh
On land: flexibility exercises
Water: 400-meter medley;
8×25M (butterfly, backstroke, breaststroke and self-swimming) fast swimming;
Three groups repeated 30×50M(3-self, 3-back, 3-frog, 1 butterfly), with an interval of 20 seconds within groups and 3-5 minutes between groups;
4×25M departure.
eighth
On land: maximum strength exercise
Water: 200m breaststroke;
8× 15M freestyle fast swim;
1500m freestyle.
ninth
On land: flexibility exercises
Water: 400-meter medley;
10×50M leg speed, with an interval of 30 seconds (3 self, 3 loops, 3 frogs, 1 butterfly stroke);
8×50M technical swimming (butterfly, backstroke, breaststroke and self-swimming);
24×50M (butterfly, backstroke, breaststroke, self-swimming) intermittent for 30 seconds;
4× 15M U-turn.
tenth
On land: maximum strength exercise
Water: 800 meters freestyle;
30×50M(3 self, 3 frog, 3 back, 1 butterfly) intermittent for 30 seconds;
400-meter leg (hitting alternately from the back, supporting the board).
Eleventh time
On land: flexibility exercises
Water: 400-meter medley;
8×25M self-swimming fast swimming;
200-meter backstroke technical tour;
2×(8× 100M), (butterfly, back, frog, self);
200-meter freestyle technical tour;
4×25M departure (butterfly, back, frog, oneself).
twelfth
Quiz: Test the results of 50-meter freestyle and 800-meter freestyle respectively!
Remarks: (1) Some training methods in the plan will be difficult for some swimmers. For example, some swimmers can't master four strokes, but it doesn't matter. In practice, they can change the unfamiliar swimming style into other familiar swimming styles to practice.
(2) The training plan is not immutable, so we should make specific plans according to our personal situation! !