Swimming is an intense process and a pleasant way to relieve stress. It's never too late to learn. We offer you a beginner swim workout plan with explanations of techniques, styles, and exercises. Top 6 beginner lap swim workouts were selected for you. Master the theory and prepare for practice in the pool.
Adults can learn to swim individually, but it will take time. Over the years, people have become more cautious — it is more complicated for them to defeat the fear of the deep. This question has a psychological side, but some people cope with it on their own. Spend time near the water, do not be afraid to go into it. Remember - the human body naturally has buoyancy.
Mastering the technique of swimming for beginners takes place independently or with a coach. In the first case, they choose a clean pond for training and ask for the help of an experienced friend. The second option is to train with a coach in the pool. The instructor and program discipline you. Practice sharpens your skills.
Good swimming workouts for beginners consist of 4 stages:
There is no universal training scheme – it all depends on personal characteristics, capabilities, and goals. Set up a beginner swim workout plan with your coach or by yourself.
Choose from our TOP 6 best swim workouts for beginners.
Let's start with an easy swim workout for beginners
After each exercise, take a break of 30 seconds. It regains your breath and prepares for the next lap.
In total, for such training, you will swim 750-775 meters. This is a great result!
Athletes must properly spend their strength. Butterfly is a tedious type of swimming; you need to keep a fast pace. It will help distribute the energy so that the swimmer has enough of it in the middle and at the end of the race.
Working out skills, finding the optimal speed of movement is possible with this fun swim workout for beginners:
The interval format involves alternating the most intense activity with rest. The result becomes noticeable after two sessions.
With the appropriate program for interval swimming, the training will last only 15 minutes, but this will be quite enough to achieve the goal.
Stick to this:
Start with eight such periods, if this is a lot, gradually raise their number to 8-10. When you notice progress, increase the butterfly time to 40 seconds, and reduce the breaststroke time to 10 seconds.
Interval swimming burns 10 times more calories than aerobics classes. Do not start alone. This is a serious load on many organs.
Consult with your coach, try to objectively assess your capabilities — and only then follow this method:
On the last cycle, the forces should no longer remain.
The body will get used to it, and by the end of the last interval, there will be enough strength left. This is a signal to increase the active phase and shorten the rest phase.
Classes are held three times a week. He course of weight loss — 3 weeks. Such sessions are very tiring, but they give you the figure of your dream.
Swim at a low speed, watch your breath.
Try to move your legs as little as possible, distributing the main pressure on your shoulders. This exercise perfectly develops the pectoral area.
Do several swims along the track: in one end — crawl, in the other-breaststroke. The tempo can also be varied.
Take a board, lean on it, and swim, working only with your feet.
Try to maximize the speed of movement on the track.
Swim freestyle, at a slow pace, if desired- perform a few exercises from the aerobics program (for example, steps in the water).
Calmly swim from end to end of the track once or twice.
Swim 150-200 meters in the style that you like the most. Gradually increase your speed.
Try to swim, working only with your legs, putting your torso on the board.
Without straining, swim a few "circles" around the pool.
Swim half of the track fast, half is slow.
Swim at a calm pace. Do some stretching exercises after getting out of the water.
Lie on your back. Hands - on the sides. Deep exhalation. Stretch your knees to your chest. Breath. Lower your legs.
This exercise is called "Ballerina" . It pumps the torso.
The legs here need to work intensively so that they do not start to sink. Take breaths to the side — to the right and the left, due to the body rotation.
A big plus of this task — you can get rid of the habit of leaning on the water while inhaling.
Take the board and start swimming with your head down, working with your feet.
As you move, start doing alternate strokes: the hand makes a stroke, returns to the board, then the stroke is made with the other hand. During this exercise, train your breathing to the side.
This is one of the best exercises to train a strong stroke: Put on the hand paddle, a pull buoy. Swim only at the expense of the hands, the legs are inactive. Depending on the level of physical fitness, swim 50-400 meters (but if you are a beginner — do not overload your shoulders!).
Swim the pool on your side by working your legs, with one arm extended forward and the other pressed against your body. When you swim back, change your side. You can also do a shift right along the course — for example, every six kicks.
Best swim workout depends on your aim. To set up a goal is a nice habit that can guide you in what you are doing and not just in swimming. If you are doing your first steps in this sport you have to pay attention to the selection of a professional coach. That is the person who can decide your future in swimming.
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