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DRY LAND WARM UP
Total time: 5 min.
3 blocks which can be done in any order.
#1. LOWER BODY
5 Leg swings
Keep the leg straight and relaxed. Need to feel a slight stretch.
Each leg: 5 times forward – backwards, 5 times sideways.
5 “Gates”
Leg is bent at knee. Make big hip circles with each leg. 5 times outwards and inwards (e.g. “open/close gates”)
20 Calf raises
Lift your body on toes keeping legs straight. 20 times. Need to start feeling calf muscles.
#2. UPPER BODY
10 Wings
Bent over and make big swings with arms (under chest and out). Keep arms relaxed.
5 Shoulder roto
Make big circles with straight arms (shoulder rotation). 5 times each way.
5 Elbow roto
Make big circles with hands keeping elbows out, bent and on the same spot. 5 times each way.
90 degree elbow
Hold arms out, bent elbow at 90 degree angle with hands up. Keep the elbows on the same spot. Push hands back until feel a stretch then rotate hands down and push back again. Repeat 5 times.
5 Head turn
Turn head slowly 5 times left – right, then 5 times up – down.
#3. STICK MOBILITY
Hold stick with wide grip and straight arms.
5 Around head
Move stick around head and body with straight arms 5 times both ways.
5 Dislocations
Start with straight arms down touching legs. Move straight arms SLOWLY over the head up – back – down until touching legs behind. Return arms in front same way. Repeat 5 times.
3 Lean
Hold legs wide with straight arms over the head. Lean 3 times left side – right side – front to the floor and arch back.
5 Over head squat
Hold arms straight over the head. Get your legs at squatting position. Slowly do squat keeping: 1) Heels on the floor 2) Straight arms vertical over the head 3) Chest up (no leaning forward)
IN WATER WARM UP (Prime level)
Total time: 15 min.
NOTE. Please find the main abbreviations and explanation below.
This is what you see on the whiteboard:
How to read it / explanation:
2 rounds. Round 1 (R1) – Freestyle, Round 2 (R2) – Backstroke
Round 1:
25 Freestyle kicking with board
50 Freestyle swimming
Round 2:
25 Backstroke kicking with board
50 Backstroke swimming
100 Individual Medley with fins e.g.:
25 Butterfly
25 Backstroke
25 Breaststroke
25 Freestyle
50 Drill (fins optional) – Drill is every time different
50 Swimming (fins optional) – Swimming stroke depends on the drill
50 Breaststroke
25 Freestyle very fast
20 sec Rest
25 Freestyle very fast
MAIN ABBREVIATIONS
FS – Freestyle
BK – Backstroke
BR – Breaststroke
FLY – Butterfly
KK – just kicking (usually with board)
PULL – just arms (usually with board between legs)
SW – normal swimming
Number, e.g. 25 or 50 or 100 etc. – Distance to swim non-stop.
2 x 25 or 2 x 50 – You have to make a short stop after the distance. (e.g. 25m swim, short stop, 25m swim).
( … ) – In the brackets – use a piece of equipment or comments
(F) – Fins
(B) – Board
(Pn) – Parachute. P0 – fully open, P1 – half open, P2 – fully closed.
1 Lap – Distance from the wall to the wall. For example, if swimming lane is 25m length, then 1 lap is 25m.
MAIN ABBREVIATIONS (cont.)
IM – Individual Medley
(4 strokes non-stop in particular order: FLY – BK – BR – FS)
IM – You have to swim 1 lap of each stroke
100 IM – 100m total distance for all 4 strokes e.g. 25m each.
200 IM – 200m total distance for all 4 strokes e.g. 50m each.
@ – Effort. e.g. @6 means the effort is 6 out of 10
! – Fast
NOTE:
@10 – maximum effort, technique is NOT important.
! – Fast as racing speed, but technique is important.
N [ … – Repeat N times everything what’s in the square bracket
NOTE:
If a stroke is not specified in the brackets, then look for the Rn (Round) where stroke is specified for the particular round.
EXERCISE 1 / SHORT SWIM PLAN
Using the abbreviations explanation above, try to understand how to swim by this short plan
EXERCISE 2 / SHORT SWIM PLAN
Using the abbreviations explanation above, try to understand how to swim by this short plan
Training at:
