Swimming

What workouts would you suggest to improve under water after turns?

Master the Art of Underwater Workouts for Faster Turns

okay, ignore the popping noises and the constricting noises behind this video camera because I'm Norma teching currently. So that's what that noise is. But the answer this question, I think doing General underwater work. Hypoxic work breath-holding work is super important. Making sure you're doing efficient kick. So put some fins on and maybe make sure you're working the up and down. Kick really well. Before you start working towards extending those under Waters or applying them to a race. You want to make sure you're doing them the right way, so That's my first piece of advice, but then if I wanted to incorporate my under Waters and turn work, and some swimming work, I usually do 50s, where you build up into a fast turn and then off that fast. Turn you go. I'll fast underwater. Sometimes I'll go of 25. No breath off of that. So, forcing myself to carry my speed, and my underwater and into my swimming while holding. My breath, that's a hypoxic work. That's underwater work. That's turn. We're all mixed together. So, That's a simple way to do it. But I think also an easy daily tasks that you could give yourself is picking a kid count and a stroke count that you're going to stick to at a minimum, hit count and stroked out before you take your first breath. And then as you do that more and more in practice, you're going to be more comfortable and you'll be able to implement that into a race. And it'll allow you to kick further and be more efficient off your turns and your walls into your stroke.

Doing general underwater work such as hypoxic and breath-holding is important when doing swim training. To incorporate this into training, one can do 50s with a fast turn and 25 no breaths off the turn so they can carry their speed and breath while swimming. One can also give themselves an easy daily task of picking a kick count and stroke count to do before taking a breath. Doing this will make them more comfortable with underwater and help them be more efficient in races.

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To improve underwater performance after turns, I suggest incorporating general underwater work and hypoxic training. Focus on developing an efficient kick, using fins if necessary, to work on the up and down motion. It's important to ensure you are executing the underwater movements correctly before applying them to races.

Incorporating underwater work into swimming drills can be effective. For example, you can do 50s where you build up speed into a fast turn and then immediately transition into a fast underwater phase. You can also try swimming 25s without taking a breath after the turn, forcing yourself to maintain speed and underwater efficiency while holding your breath. This combination of hypoxic training, underwater work, and turns can be beneficial.

Another daily task you can practice is setting a kick count and stroke count that you must complete before taking your first breath. As you consistently work on this in practice, you will become more comfortable and able to implement it effectively in races. This will improve your ability to kick further and be more efficient off turns and walls, enhancing your overall stroke performance.

Can you explain your favorite set to complete?

Versatile and Challenging: The Ultimate Set for Peak Performance

Okay, so it's really hard for me to pick like an all-time favorite set. If I'm being honest. I probably done sets that I love and I like can't remember them specifically but this is one that I do regularly and I think it's so awesome. Like it actually get so much out of it. It's difficult, but I love this set. So it has a lot of names. But simplified, it is 40. 50, s 16. Every fourth is fast 12, where every third is fast 8, where every other is fast and for where every single one is fast, I've done this multiple times short course, meter, short course yards, long course meters. I've done it where the interval gets faster. I've done it. Where the interval gets slower. It's so versatile and I feel like you get a lot out of it. I really enjoyed doing it. I am Mordor where you do the first, 16 fly the second 12 back the next eight breast, and the last for free. So you're doing for Pace fit or fast 50s of each stroke with different amounts of 50s recovery in between. So those 50s that you aren't doing fast, our recovery, some people do them like Energy System as well. So make those other 50s, you know, pink or red. Ed, but I typically do it where their recovery, and I think it's such a great set size. You up really well to perform at a high level and it's challenging. It's a great one.

I love a set I do regularly which is 40. 50, s 16. Every fourth is fast 12, where every third is fast 8, where every other is fast and for where every single one is fast. You do the first 16 fly, the second 12 back, the next 8 breast, and the last 4 free. It's a great set to get you ready to perform at a high level and it's challenging.

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It's difficult for me to choose an all-time favorite set, as I've done many sets that I love but can't recall specifically. However, there is one set that I regularly do and find it incredibly awesome and beneficial. It goes by different names, but let's simplify it as 40, 50s at 16 pace.

In this set, every fourth 50 is swum at a fast pace. Then, it progresses to every third 50 at a fast pace, followed by every other 50, and finally, every single 50 is swum at a fast pace. I've done this set in various pool lengths and with intervals that get faster or slower. It's a versatile set that provides great results.

Another variation I enjoy is the Mordor set, where the first 50 is butterfly, the second 50 is backstroke, the next 50 is breaststroke, and the last 50 is freestyle. Each stroke is swum at a fast pace, with different amounts of recovery 50s in between. Some people incorporate energy system training into the recovery 50s, but I typically use them purely for recovery.

Overall, this set prepares me to perform at a high level and provides a satisfying challenge. While I can't pick an absolute favorite, this set is definitely one that I thoroughly enjoy.

I’ve seen a lot of programs introduce aerobic training outside of the pool. Is running a suitable option for swimmers or is it too taxing on the body?

Swimmers Beware: Running May Not Be the Best Option for Aerobic Training

Hi. Andre, I know of a lot of programs that I've introduced aerobic training outside of the pool. I did for a couple years in college, do a lot of spinning as supplementary aerobic work. I personally don't. See a whole lot of value in the aerobic training outside of the water. Unless it's replacing the aerobic work that you're doing in the water. I think it's so easy to overdo, the aerobic workout side of the water and it's a lot more taxing on the body. I personally cannot run for long. This is my body is just not built for it. I get shin splints really easily. I get hip knee joint pain, so I was kind of built. Be in an like low-impact type of environment. Like swimming is obviously we do a lot of repetitive motion that can be pretty taxing on the body, but not in the same way that biking or running or any of the outside of the water aerobic. Types of training can be. I do like cycling and and Spinning for some aerobic, workout side of the water. If an athlete can't be in the pool. I think that's the best way to supplement aerobic work. I did that a lot in quarantine and I felt like it kind of kept my aerobic capacity. They're somewhat, even though I wasn't in the pool, it definitely didn't replace swimming for me, but I think it's the closest thing that doesn't work your body too hard, but I think it works for some people so that I'm Just speaking from my own personal experience that it doesn't really work for me and my body just doesn't really allow for that kind of stuff. But some athletes can handle that type of pounding on their body and if that works for them, then that's great, but it personally is not something that I have regimented in my routine.

I personally do not see a lot of value in aerobic training outside of the pool as it can easily be overdone and can be taxing on the body. I prefer to supplement aerobic work with cycling and Spinning if unable to be in the pool.

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I've noticed that many programs have introduced aerobic training outside of the pool. Personally, I don't see a lot of value in aerobic training outside of the water unless it's replacing the aerobic work done in the pool. It's easy to overdo aerobic workouts outside of the water, and they can be more taxing on the body.

For me, running is not a suitable option as it doesn't work well with my body. I experience shin splints and joint pain, so I prefer low-impact environments like swimming. Swimming involves repetitive motion that can be taxing on the body but in a different way than biking or running.

If an athlete can't be in the pool, I think cycling or spinning is the best way to supplement aerobic work. During quarantine, I incorporated cycling and spinning into my routine, and it helped maintain my aerobic capacity to some extent. However, it didn't replace swimming for me.

It's important to note that everyone's body is different. Some athletes can handle the impact of running and find it beneficial. However, based on my personal experience, it's not something I include in my routine due to how my body responds.

What type of sets you like to do after a big meet for recovery? 

After a big meet: The key to recovery? Aerobic flush and muscle prep!

So after a big me, I would say, I do a pretty General hodgepodge of work. You're probably going to feel pretty crusty Dusty, really tough, that day after a big competition. Whether it's a week long or weekend, long with a lot of racing, your body's going to feel pretty rough. So the goal of a practice to recover and From the next block of training would be just to aerobically flush that out, and feel better by the end of that practice than you did. When you got in, I do some kicks and pull some swimming, some drilling, but the aerobic kick and the aerobic swim is really important. For me, swimming at around a pink effort, level, heart rate, heart rate range. So about 80% effort just to kind of Hush all that lactic acid and prepare my muscles and my body for the next step of whatever I'm doing after that meat is over. So, yeah, that's just a general idea of how I approach the day. Practice recovery before I start training again. After a big competition.

After a big competition, I do a hodgepodge of work to recover and feel better by the end of the practice than when I started. This includes kicks and pull sets, swimming at around an 80% effort level, and drilling.

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After a big meet, my focus for recovery is on doing a variety of general exercises. The day after a competition, your body tends to feel pretty rough and fatigued. The goal of the recovery practice is to flush out any remaining fatigue and prepare for the next training block.

I typically incorporate kicks, pulls, swimming, and drilling into the practice. The key is to engage in aerobic activities at around 80% effort, targeting a pink effort level heart rate range. This helps to alleviate lactic acid buildup and prepares the muscles and body for the next phase of training after the meet.

Overall, the aim is to feel better by the end of the practice than when I started, ensuring a smooth transition into the next training phase following a big competition.

Which is the best gym workout for swimmers?

Build strength and agility for swimming with the best gym workout

Muhammad, I would say the best gym work for swimmers. It's a combination of strength speed resistance. And general mobility and Agility to apply what you're doing outside of the pool directly into the pool. So work, you do outside of the water should be not only helping you build general strength, but strength specifically to your sport. So I do a combination of Olympic lifting, some free weight strength and power movements. Some Speed elements within my blocks of training. So I do three lifts a week and the other two days during the 5:00 Monday, through Friday of the week. I do dry land in combination with my practice. So Monday Wednesday, Friday, I work with Billy braider here at University of Wisconsin-Madison in the weight room, doing a program that focuses. Not only just to build, Strength, but to apply that directly to swimming, which I love, I love the weight room. I love seeing progress in the weight room and then on those two other days, so tuesday-thursday. I do some more AB focused work. Some pull-ups. A little bit of cardio. We do a little bit of running and stretching and Med ball work before we do our swim workout on Tuesdays and Thursdays. So that's what I do. I'm just speaking from experience. But the best gym work is whatever works for you. So in high school, we didn't do a whole lot of Weights training. We did more body weight, Focus stuff, which I think can be very valuable. I think it's super important when you're out of the weight room. Or excuse me, out of the pool to make sure you're doing every exercise with proper technique. I think that before you start lifting heavy weights. It's most important to make sure you're doing it correctly. So, That would be my advice as far as out of the pool and kind of giving a little spiel about what I specifically do, but I hope that helps.

The best gym work for swimmers is a combination of strength, speed, resistance, and general mobility and agility to apply what you're doing outside of the pool directly into the pool. This can include Olympic lifting, free weight strength and power movements, speed elements, abdominal focused work, pull-ups, cardio, running, stretching, and med ball work. Before any heavy weights are used, it's important to make sure that proper technique is being used.

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The best gym workout for swimmers is a combination of strength, speed, resistance, general mobility, and agility. The goal is to build overall strength while specifically targeting the muscles used in swimming. 

A recommended routine includes a mix of Olympic lifting, free weight strength and power movements, and speed elements. Three days a week are dedicated to lifting, focusing on building strength that directly translates to swimming performance. On the other two days, dry land exercises are incorporated alongside swim practice. This includes AB-focused work, pull-ups, cardio, running, stretching, and med ball exercises.

It's important to note that the best gym workout may vary for each individual. Some swimmers may benefit from bodyweight-focused exercises, while others may prefer weight training. Proper technique is crucial, so it's essential to ensure exercises are performed correctly before adding heavy weights.

Ultimately, the best gym workout for swimmers is the one that works best for each individual. It's important to find a routine that aligns with personal goals and needs.

What are you favorite drills for sprint freestylers and thoughts on straight arm technique?

Efficiency drills for sprint freestylers with insights on straight arm technique

Me and my Lord. And I answered this question. My favorite drills for freestyle in general would have to be two single arms left to single arms, right? Two cycles, full and eight kicks. Three Strokes eight kicks. I think it's really important to make sure you're isolating, either side of your stroke, whether it be freestyle or backstroke, I think to be good at distance freestyle, or Sprint freestyle technique and proper efficiency in. The water is of most importance. I don't personally use straight arm in my freestyle, but I think it can work for some, some people you have to definitely have the strength to be able to do it. Well, but yeah, it's crazy. Kitty.

My favorite drills for freestyle are two single arms left to single arms right, two cycles full and eight kicks, and three strokes eight kicks. It's important to isolate each side of your stroke and to have good technique and efficiency in the water. Personally, I don't use straight arm but it can work for some people.

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My favorite drills for sprint freestylers involve single-arm drills, such as two single arms left to two single arms right, and three strokes eight kicks. These drills help isolate each side of the stroke and focus on technique and efficiency in the water.

As for straight arm technique, I personally don't use it in my freestyle, but I believe it can work for some individuals who have the necessary strength. It's important to ensure proper technique and efficiency regardless of the chosen arm technique.

Overall, the key is to find what works best for each swimmer and prioritize technique and efficiency in their sprint freestyle training.

Beata Nelson answers your Swimming questions. See all the advice Beata Nelson has and get answers to your own Swimming questions.

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Beata Nelson is a competitive swimmer who represents the US. She broke the national high school record in the 100 fly and finished her career with 12 Wisconsin state titles. At the 2017 NCAA Championships, she earned an All-American honorable mention through the 200 medley relay. In 2018, she earned B1G swimmer of the meet honors for 1st place finishes in the 100 back and 200 back, and 2nd in the 200 IM. At the NCAA Champs, she earned 3 All-American honors, finishing 2nd in the 100 back, 3rd in the 200 back, and 6th in the 200 IM. In 2019, she repeated as B1G swimmer of the meet, defending her titles in the 100 and 200 back and adding a title in the 200 IM. At the NCAA Champs, she swept her 3 individual events, breaking every record in the books in the 100 back and setting the NCAA and meet record in the 200 back. She was awarded swimmer of the meet and earned the NCAA Female of the Year Swammy Award.