Dans l'eau
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.
Chacune de ces trois séances d'entraînement est conçue pour être réalisée dans une piscine de 25 mètres.
Séance d'entraînement n°1 "L'introduction"
Échauffement: 100 yards choice swim (4 laps)
3 x 50 yards choice
3 x 50 yards kick
3 x 50 yards rapide
100 yards de récupération
Total: 650 yards
Explanation: You’ll start with 200 yards of your choice. This can be nage libre, dos crawlé ou brasse… 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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Entraînement n°2 "Développer l'endurance"
Warm-up: 200 yards de natation de choix (8 tours)
4 x 100 yards de nage avec palmes
4 x 100 yards swim
1 x 100 pour se calmer
Total: 1100 yards
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.
Se refroidir sur une distance d'au moins 100 mètres.
Entraînement n°3 "Pyramide"
Warm-up: 200 yards choice swim (8 laps)
1 x 50 yards de natation
1 x 100 yards de natation
1 x 150 yards de natation
1 x 100 yards de natation
1 x 50 yards de natation
(Si vous êtes prêt à le faire, répétez la pyramide 2 fois)
Total: 650 - 1100 yards
1 x 100 pour se calmer
Explanation: Cette séance d'entraînement est structurée comme une pyramide, avec des nages qui montent en longueur et qui redescendent au fur et à mesure que l'on progresse. Après l'échauffement, commencez par nager 50 yards. Ensuite, vous nagez 100 yards, puis 150 yards, avant de revenir à 50 yards. Pour les séances d'entraînement plus longues et plus aérobiques, il est important d'adopter un bon rythme. Commencez toujours à une vitesse que vous pouvez maintenir pendant toute la durée de la série. Si vous terminez la pyramide et que vous souhaitez relever un défi supplémentaire, faites-la deux fois !
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, consultez nos cartes de formation! 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.
