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Ever glance at a written swim workout and think to yourself: “what the heck does that even mean?” If so, you’re certainly not alone. The jargon and language in the world of swimming can be overwhelming at first glance and can leave you feeling intimidated.
In this article, we'll explore 3 easy swim workouts for beginners that will help you build confidence and improve your swimming skills.
Some of these workouts will require the use of equipment. Here’s the best equipment for a beginner swimmer to have.
Cada uno de estos 3 entrenamientos está diseñado para ser completado en una piscina de 25 yardas.
Entrenamiento nº 1 "La introducción"
Calentamiento: 100 yardas de natación de elección (4 vueltas)
3 x 50 yards choice
3 x 50 yardas patada
2 x 25 yardas rápido
100 yardas de enfriamiento
Total: 650 yardas
Explanation: You’ll start with 200 yards of your choice. This can be estilo libre, espalda o braza… whatever gets you warmed up and ready to go. Next, you’ll do three 50 yard swims at a moderate pace, your choice of stroke. Take as much rest as you need after each effort. Then, you’ll repeat 3 x 50 yards, except this time you’ll be kicking. Use a kickboard for this, or you can lay flat on your back in a streamline position and kick that way. Finally, you’ll do 2 x 25 yard swims as fast as you can. Take ample rest in between efforts, if you’re doing it right, you’ll need it.
Make sure to swim an easy 100 yards to cool down at the end to flush out any lactic acid from your body.
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Entrenamiento nº 2 "Desarrollar la resistencia"
Warm-up: 200 yardas de natación de elección (8 vueltas)
4 x 100 yardas de natación con aletas
4 x 100 yards swim
1 x 100 enfriamiento
Total: 1100 yardas
Explanation: The point of this set is to build your aerobic endurance. Don’t attempt to swim every repetition at max effort. In fact, you should swim each 100 at a very comfortable pace that you can sustain for the remainder of the workout.
Start with a 200 yard warm-up of your choice. Next, you’ll want to slap some fins on and do 4 x 100 yard swims. Rest as you need. Focus on lengthening your stroke and utilizing the increased propulsion the fins give you. Then you’ll repeat the same distance of 4 x 100 yards, this time without fins. It should feel slightly more difficult after removing the fins, try to work through this.
Enfríate al menos 100 metros.
Ejercicio nº 3 "Pirámide"
Warm-up: 200 yards choice swim (8 laps)
1 x 50 yardas de natación
1 x 100 yardas de natación
1 x 150 yardas de natación
1 x 100 yardas de natación
1 x 50 yardas de natación
(Si te animas, repite la pirámide 2 veces)
Total: 650 - 1100 yardas
1 x 100 enfriamiento
Explanation: Este entrenamiento está estructurado como una pirámide, en la que se asciende en yardas y se desciende a medida que se progresa. Después del calentamiento, empieza nadando 50 yardas. A continuación, nada 100 yardas, 150 yardas y vuelve a nadar 50 yardas. En los entrenamientos más largos, de tipo aeróbico, es importante mantener el ritmo. Empieza siempre a una velocidad que puedas mantener durante toda la serie. Si completas la pirámide y quieres un reto extra, ¡completa la pirámide dos veces!
These 3 workouts are all suited well for beginner swimmers and can help you build endurance, strengthen your legs, and even increase your speed. If you’re interested in more swim workouts, consulte nuestras tarjetas de formación! As always, remember to stay hydrated during exercise, especially if you’re swimming outdoors. Go at your own pace and be mindful of your body’s limitations.
Remember to focus on your swimming form as well, as it's very important. There are lots of resources available for improving technique. One of the most effective is live coaching underwater from Zygo.
