Swimming online coaching, looking at different types of training assessing yourself, and the benefit to your health

Swimming online coaching /progressive overload

Swimming online coaching, the underlying principle of training is to make use of your body's ability to adapt, by gradually and progressively adding greater workloads in terms of distance and/or speed, over a period of time in order to improve your swimming performance.

You will be aware of the long and short term effects of exercise whereby the muscles, including the heart, if worked over a period of time, grow in size and become stronger. The cardiovascular system becomes more efficient as your body physically changes to meet new demands. If the load is optimized, adaptation will become positive and performance will improve. However, should the load be too great, the failing adaption will occur with the consequences of failing performance together with possibility of illness and injury.

Two other aspects of adaption are important. The first is that of SPECIFICITY, which means that your body develops specifically to the type of load placed upon it. Compare an Olympic marathon runner with the really heavyweight boxer, and the differences are immediately apparent. The second aspect is the REVERSIBILITY. If training is ceased, the muscles, over a period of time, instead of growing will reduce in size, with the resulting fall of performance. In other words the process of adaption works in both directions.

Swimming online coaching /work and rest

The speed you can maintain during a training swim, or race, will be determined by the distance you swim, the effort you put into it, and the rest you get in between the swims.

Swimming online coaching /types of training swims

Skill will always come first

ENDURANCE, or aerobic (with oxygen) capacity


Swimming online coaching /writing the schedule

Effective schedules include a clear objective with an appropriate workload, giving the right amount and type of work in relation to your plan. You will start with a warm up, followed by the main body of work, and conclude with a swim down. Before writing a schedule you need to make some decisions in relation to four key factors:-


Swimming online coaching /assessing yourself as a swimmer

To set training distances and intensity of work you must first know yourself as a swimmer and know your own capabilities. The work that you do must be meaningful and motivational.

To ascertain endurance (aerobic) capacity you must swim, even paced, as many lengths as you can in 20 minutes (T20). Secondly you must determine your speed (anaerobic) capacity by sprinting 25/50 meter distances. Conversion tables can then be used to determine personal best (PB) times for other distances. It is important to monitor and record your progress.


Swimming online coaching / interval training

A method of training where the schedule is based on work/rest. This is the most effective way of physiologically conditioning your body to meet the demands of exercise. This form of training is only effective if the intensity is above a certain threshold value of 60 percent, and can be calculated as follows:-

A maximum Pulse rate (MPR) = 200 Beats per minute

Resting pulse rate = 60 Beats per minute

Total range = 140 Beats per minute

60 percent of 140 = 84 Beats

Threshold pulse rate = 144 beats

Therefore, for training to be effective you should work at this level. Pulse rates can be checked against the pace clock.

The resting interval between repeat swims will be determined by the quality of the swim. The faster the swim (speed developed), the longer the resting interval. The slower the swim (endurance), the shorter the resting interval.

The pace for the repeat swim can calculated on a percentage effort. At 90 percent effort you will do repeats at 10 percent slower than your personal best (PB) for time and distance.

Time for 50 meters = 30 secs

Add 10 percent, ie three secs = 33 secs

6(repeats) x50 meters. Pace = 33 secs

Rest interval

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Thanks for reading hope you enjoyed it, Dale Dudley Swimming online coaching /click here to return to home page