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Swim Basics

Swimming is one of the areas people have the most concern and least amount of confidenece in. This is because it is not something you did or do everyday, are is a popular exercise, such as riding a bike, walking or running, sports you particiapated in or did growing up. But don’t get discouraged we all had the same feeling and started out just like you, we weren’t all born swimmers:-)

Lets get our feet wet, you need to swim 2 - 3 times a week, 30 min to 1hr per session, your training schedule will guide you through this. Training will vary using different techniques and drills incorporating the different equipment.
There are three basic workouts you should do once a week, depending on the distance of the race.

• Technique – This workout is designed to help you understand how to swim efficiently including working on various aspects of breathing, stroke, kicking, correct body position and motion through the water. Incorporating drills such as one arm swimming, breast stroke, catch-ups, polo swimming, etc. can all help you to improve your swimming technique. (See coaching for more help)

• Strength & Speed — Once you understand and feel confident with your technique, you can add in drills designed to improve your strength and speed. These drills will consist of short sprints and intervals, such as timed 50s, 100s and 150s, that are broken down into sets such as 10x50 (which means swim a 50m length 10 times).
What is a 50m? Most certified pools are 25 meters in length from one side to the other. A 50m (or meter) is one lap to the end of the pool and back. So a 100m is there and back 2 times, etc. (See coaching for more help)

• Endurance —Endurance swimming can be done a couple different ways. One option is to swim continuously for a set time period, either in a pool (by doing continuous laps without stopping) or by doing continuous open water swimming. The second option is to do ladder drills. For example in a typical ladder drill you would increase the distance of your lap length incrementally such as 150s, 200s, 300s etc.
Endurance swimming is done at a slower pace (or tempo) to teach your body to last through the entirety of the workout rather than maintain intensity. Depending on your goal and race distance, the length and frequency of the endurance workout will vary.


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