Practice how to perfect the butterfly to increase your speed. Best Speed Exercises

In this article, I would like to talk in detail about the phases of the stroke with the hands and the phases of the take-off with the legs. Breaststroke speed is most affected by correct execution phases and their correct tuned to your muscular mechanism rhythm. That is, if you perform all the phases correctly, but do not get into the rhythm, then your speed will be very low. The division into phases in swimming is done in order to understand how to correctly perform complex coordination movements in rhythm and at high speed. After all, swimming is a highly coordinated sport.

Hand movements. In the breaststroke swimming method, the arms and legs are equally movers. When swimming with the help of movements with one foot or one hand, 80 - 85% of the swimming speed is achieved with full coordination of movements. But the hands set the pace and rhythm, they are closely related to breathing, they affect the overall coordination of movements. Therefore, arm movements are of decisive importance for increasing the speed of swimming in rational variants of the breaststroke technique.
The rate of arm stroke during breaststroke swimming should be characterized as helical - the hands move at high speed along a rounded trajectory, interact with the water flow at an acute angle (about 30-35 °), and move back minimally.
In the preliminary phase, the swimmer sends his arms forward - to the sides, turning them with their palms outward. Then the arms begin to bend into elbow joints, the elbows go to a high position and turn to the sides, the plane of the hand - the forearm leans to the surface of the water at an angle of 45 °.
In the main phase, the hands sharply accelerate their support position along the loop-like section of the trajectory - first outward, and then inward. The second half of the stroke (repulsion) is the fastest and most powerful part of the movement cycle. By this time, the hand-forearm plane is inclined to the water surface at an angle of about 60°, the hands continue their supporting sliding movement down-inward towards each other. Following the brushes, the elbows move with acceleration in the same direction.

The final phase of the stroke is bringing the arms close to the chest.
The hands rush inward-forward-up (the palms are turned down-inward) and approach under the swimmer's chin; elbows close in front of the chest. Hands take a well streamlined position (this moment coincides, as a rule, with inhalation) and begin to move forward.

Bringing the hands forward is the preparatory phase of the movements.
The arms are straightened at the elbow joints, the hands almost touch and smoothly turn palms down. At the end of the withdrawal, the athlete sends his hands along with the shoulder girdle forward to the next capture of water.

Breathing and body position. In modern versions of the breaststroke swimming technique, the so-called late breath is used. It begins after the completion of the main phase of arm movements, when the hands and elbows go inward and converge in front of the chest. The moment of inhalation is strictly coordinated both with the movements of the hands and with the movements of the shoulder girdle.
During the first half of the arm stroke, the swimmer's body maintains an almost horizontal position (angle of attack is approximately 0-3 °), the head is lowered face down into the water. At the moment of completion of the repulsion by hands shoulder girdle quickly rises above the surface of the water, the swimmer vigorously brings the chin forward and begins to inhale. At this time, the greatest value of the angle of attack of the body is noted (from 7-9 to 16-18 °). Having completed the breath, the athlete immediately directs the shoulder girdle forward following the arms and quickly aligns the body; by the beginning of the kick, the angle of attack of the body decreases to 6-3°, by the beginning of the stroke with the hands - to 3-0°. Thus, the shoulder girdle moves forward along a wave-like trajectory.
Depending on the value of the angle of attack of the body and its changes within the cycle, two extreme variants of the technique are distinguished: 1) with a relatively flat position of the body (the value of the angle of attack and its changes are minimal) and 2) with a gliding position of the body (the value of the angle of attack and its changes are pronounced) . The choice of technique depends on the individual characteristics of the athlete.

Leg movements. In terms of their structure, the working movements of the legs when swimming with the breaststroke differ significantly from the movements of the legs when swimming in other ways. In the breaststroke, there is an energetic repulsion from the water (strike) by the relatively rigid supporting planes of the feet and shins in the direction back - to the sides; preparatory leg movements are performed smoothly.
Kick is the working phase of leg movements. By the beginning of the blow, they are bent into hip joints up to an angle of 135-140°; shins take a position perpendicular to the surface of the water (the angle between the shank and thigh is about 45°), the knees are separated slightly more than the width of the pelvis; the feet are turned with toes to the sides, forming an angle of 140-180 ° between them. During the strike, the feet move in arcs back-outward, and then back-in. The working movement of the legs begins simultaneously in the knee and hip joints. Since the knees at the very beginning of the strike are directed slightly inward, and the hips are sent up, the movements of the legs become overwhelming. The pelvis at this time is rigidly fixed, the back is straight (this contributes to the rational transfer of driving forces from a kick to the body).
After the impact is completed, the hips and lower legs immediately relax and, as it were, float to the surface of the water, maintaining a well-streamlined position.
Pull-ups are the preparatory phase of movements. It begins with involuntary flexion of the relaxed legs in knee joints. The feet move at the surface of the water about the width of the pelvis, the hips continue to maintain a streamlined position. At the final moment of pulling up, the hips and lower legs are quickly brought to the position of their greatest flexion in the hip and knee joints, the knees are pulled apart to a distance that is approximately one and a half times the width of the pelvis.
Pulling up is performed in a single smooth movement and with acceleration to the moment of turning the feet with toes to the sides. The feet turn instantly - the swimmer immediately starts kicking.

This article will serve as a kind of guide answering the question of how to learn to swim as an adult. It contains recommendations about correct breathing, the movements of the arms and legs when swimming with the basic strokes, as well as useful tips on getting rid of the fear of water.

Swimming is available to both children and almost all adults with any level of physical fitness, it has almost no contraindications. Thanks to this sport, the body's endurance increases several times.

By learning to swim, you:

you will breathe correctly;
strengthen all the muscles of the body;
stimulate the metabolism in the body;
strengthen the lungs, immunity, heart, blood vessels and nervous system.

How to breathe correctly?

When learning to swim, the primary task is to set the breath. A swimmer who owns the correct technique will be able to master the technique of swimming faster.

Inhalation is usually done through the mouth, and exhalation through the nose and mouth. The exhalation begins with the nose, and continues with the mouth so that the water does not enter the nasal cavity, and then the water that is there is released. When exhaling through the mouth, a large amount of waste carbon dioxide is released as quickly as possible. Exhalation through the nose is acceptable with a slight load and minimal oxygen consumption.

Water puts more pressure on chest than air, therefore it is first necessary to control the force of inhalation and exhalation when swimming, so that they exceed the force of inhalation and exhalation on land.

Inhalation must be done with force so that its sound can be heard, and exhalation must be performed with the entire surface of the lungs. Over time, such a skill in a professional swimmer will be brought to automatism.

This style involves simultaneous and symmetrical movements of the arms and legs. The entire cycle of swimming takes place under water, it includes 1 stroke with the hands, 1 push with the legs, 1 inhalation and exhalation into the water. Movements are made horizontally, and not in a vertical plane, as in other styles.

The key driving force is not the arms, but the legs. Arm movements are preparatory for the key movement: pushing the legs.

Crawl on the chest

The technique is simple. Breathe in over the water through your open mouth as your hand begins to sweep over the water, then the swimmer lowers his face into the water, begins a long exhalation through his mouth and nose, and then exhale sharply. The exhalation ends above the surface of the water. Exhalation lasts longer than inhalation.

Crawl on the back

The crawl on the back resembles the movement of the legs and arms and the coordination of the crawl on the chest. However, there is no exhalation into the water, breathing is easier. This style is comfortable when sailing on long distances and saving the drowning, because it gives rest.

Butterfly

When swimming in the butterfly style, the swimmer simultaneously and symmetrically moves the right and left parts of the body. With 2 hands, a strong stroke is made, while the upper body rises above the surface of the water, symmetrical kicks of the legs are carried out, directed from the pelvis.

Dolphin is a high-speed variety of butterfly, the differences are in the movements of the legs, which move up and down (like a dolphin's tail).

How to learn to swim as an adult on your own? It is not difficult if you overcome the fear of water and your complexes. Special exercises will help you learn to stay on the water, making it your ally.

Star

Inhale as much air as possible and hold your breath, then take a horizontal position on the water (on your back or chest). Lower your head into the water with the back of your head or face and hold on to hold your breath. At the same time, spread your arms and legs apart.

Target: lie on the surface of the water for as long as possible, keeping the limbs relaxed.

Float

Take a deep breath, hold your breath and take the following position on the water: press your knees to your chest, grab your knees with your hands, tilt your head towards them under water.

Purpose: to lie on the water for as long as possible, while the back will be on the surface of the water, and the body will be as relaxed as possible.

Slip

Sliding on the back, chest, side will help in mastering the working position of a swimmer. You will be able to keep your balance and slide forward after the stroke.

They can be performed:

on the chest - for this you need to stand up to your chest while in the water, make such an inclination to touch the water surface with your chin. Point your hands forward thumbs connect with each other. Then you should inhale, quickly sink into the water facing the bottom and, pushing off with your feet from it, take a horizontal position, and then start sliding, stretching all the limbs;
on the back - standing with your back to the shore or facing the side, place your hands freely along the body. Inhale, hold your breath, sit down and, slightly pushing off with your feet, take a lying position, tighten your abdominal muscles and pressing your chin to your chest, try not to take sitting position(helping with strokes with brushes along the body; palms down);
on the chest with different provisions hands: at the same time, stretch them forward, along the hips, 1st - in front, 2nd - at the hip;
on the back with different positions of the hands: while stretching them forward, along the hips, 1st - in front, 2nd - at the hip;
on the chest - performing turns on the chest and back, etc.

When performing gliding exercises in pools where the depth is different, and in a river or sea, choose the direction towards the shore (from depth to shallow). If fear or difficulty arises during gliding, which is associated with negative buoyancy, a support method will be needed.

Footwork

"Drogue". Take a bowl and swim a distance equal to 25 m, stretching your socks (unbending your ankle). Then rotate the ankle so that the angle with the leg is about 90 degrees, while pointing the toes down. Track the change in the position of the body and feel how with small changes in position ankle joint swimming technique changes.

Badly flexed ankles? No strength to stretch your socks? In this case, it is good advice to stretch your ankles more often (at the computer, y, any time you remember this exercise).

How to learn to swim as an adult? Many people instinctively manage to move their hands correctly. It is more difficult to learn the movements of the legs: without this, it is impossible to stay on the water and swim at a sufficient speed.

Crawl swimming is the easiest to learn. Lie down in the water face down, start raising and lowering your legs in turn, making movements with your hands at the same time. Bring 1 hand forward, then lower it into the water, and then make a stroke with your palm (folding it like a ladle) towards the thigh.

The same movement must be done with the other hand. Bring your head to the surface of the water during every second stroke, turning your face towards the hand moving above the water. Take a breath as deep as possible to swim, you need oxygen and energy.

In freestyle swimming, it is important to keep your toes extended by hitting the water hard with them. The higher the stroke speed, the higher the swimming speed. Breaststroke swimming requires different leg movements (like a frog). For training, you can, holding your hands over the side of the pool or for special devices to keep afloat, make synchronous movements with your legs.

Swimming breaststroke is not much more difficult than freestyle swimming, synchronism of movements is important in it. Butterfly is more difficult to master - it is recommended to contact an experienced mentor to practice swimming movements in this style.

Get rid of the fear of water

Note that body weight in water decreases by 10 times, therefore, difficulties in keeping afloat are usually of a psychological origin. Aquaphobia is quite common. The reason for the fear of water may be some kind of traumatic experience, it can be dealt with by gradually accumulating positive emotions when dealing with this element.

By acknowledging your fear, you will take a step towards getting rid of it. A qualified instructor will help you build a "relationship" with the water, as well as realize your goal. Ask yourself why you are learning to swim and motivate yourself with a vision of the end result.

Put on a hat

Before you start exercising in the pool, be sure to buy special glasses and a hat, equipment that will be comfortable for you. Swimming accessories will help you feel comfortable during your activities. Be sure to take precautions to avoid injury in the water.

Give preference to a shallow pool

To get used to the water, you can practice at a shallow depth. Do not be shy, because by overcoming your fears, you will eventually learn how to swim. After the stage of getting used to the water, you can go to a deeper pool.

Exercise Regularly

The regularity of classes is important. The more often you train, the faster you can master this art. Visiting the pool 1-2 times a week will not be enough. Swimming 3-4 times a week for half an hour is more effective than exhausting long workouts once a week.

Exercise on an empty stomach

Before training in the morning, you can easily skip breakfast - in the morning, the sugar level is the same as in the evening. Verify this by taking a blood sugar test in the morning and evening. If the decrease in its level is not critical (at least 4 mmol / liter), fasting training will be useful for you.

Warm up before swimming

A 5-minute workout and a warm shower before a workout is sometimes enough to warm up your muscles and joints.

Conclusion

For sustainable results, it is best to visit the pool at least 3 times a week to get used to physical activity and reinforce the acquired skills.

I wish you health and perseverance in learning to swim!

5 Ways to Increase Your Swimming Speed in Crawl and Dolphin (Butterfly)!

Compiled with the support of Gary Hall Senior, 10-time world record holder, 3-time Olympic champion, flag bearer for the US team at the 1976 Olympics and one of the founders of the famous swimming school The Race Club.

As they say in the well-known proverb - "Without learning, there is no skill", or to put it differently, the main factor in learning is practice. The reward for the shown desire and perseverance will never be long in coming. Here are my top five useful tips to develop powerful, stunning speed.

1. Increase ankle flexibility.

This means that your ankles need to be designed in such a way that their ligaments are flexible enough to allow you to fully extend your toes down ninety degrees. A high degree of ankle flexibility is a prerequisite for developing good kicking speed in freestyle and dolphin. I can please you, the ankle ligaments that control these movements are very modest in size and can be quickly stretched. It is quite an obvious fact that dry land exercises are the most The best way improve motion data. Of the stretching exercises for this type of ligament, prolonged sitting on the floor is very effective. back side feet. You can also try "push-ups" on the ankles, as they do in yoga classes. Personally, I have also found through experience that getting a good stretch of the ankles is facilitated by an exercise in which you put your feet under a low-standing sofa and gradually straighten your legs, gradually leaning back.

2. Increase the strength of the muscles working during kicks.

Of course, these muscles work well in the process of swimming, but in order for them to become strong enough, a lot more load is required, which can only be obtained in swimming. gym. The strength of the quadriceps and hip flexors can be increased by performing leg extensions with weights when the legs are in starting position at an angle of 45 degrees are fully straightened, coming to a horizontal position. Muscles of the posterior thigh, lower back and calf muscles, also used by us when performing kicks, can be pumped by lifting straightened legs up from a prone position. We recommend performing each of the above exercises 30-50 times, in three sets, with short pauses to achieve maximum muscle fatigue.

3.As much shock work as possible.

Just think. Assuming you are a six-stroke freestyle swimmer, for every 100 meters you swim, you land about 100 kicks, which means your stroke rate is about 600 kicks per minute. Considering that the muscles of your legs do not receive recovery at all, imagine what an enormous load falls on them? Unsurprisingly, the legs are the segment of the body that gets tired the fastest over a distance. That is why the legs need to be trained in the first place. At The Race Club, our swimming school, we recommend that you do high impact leg work with a full workout at least once a week. Leg training can be monotonous or creative, the main thing is as many intense percussion movements as possible.

4. Work with a triangular board and a tube.

Perhaps using a regular board that acts like a buoy that supports your body on the surface will make you kick faster, but on the other hand, your body lies in the water in a completely different way during a swim. We believe that using Finis' patented triangular technique boards in conjunction with your favorite snorkel will allow you to position your head in a more natural position, resulting in your entire body lying in the water properly while practicing your kicking exercises. A similar technique will also help improve the streamlining of the body.

5. Use elastic band to develop impact force.

Too much bending of the knees is one of the most pressing problems of freestyle and dolphin. Using an elastic band worn on the legs just below the knees will allow you to solve this problem. Yes, the impact speed will probably decrease, but due to such a limiter, the swimmer will begin to rely more on the flexibility of the ankle, rather than doing himself a disservice by bending his knees.

In conclusion, I would like to say that it is absolutely impossible to underestimate the contribution of footwork to achieving high swimming speed. The development of the main muscles of the legs requires the systematic implementation of various types of exercises on land and water. Work more, work systematically, and you will see that soon your swimming speed will increase many times over.

Sincerely,
Gary Senior

The article was prepared and translated by the site using materials from the resource: TheRaceClub.com / Thanks for the photo: TYR

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If you want to learn how to swim even faster, breaking all your previous records, then you will have to work hard on your swimming technique and mental attitude to exercise a high degree of discipline in training. But most important aspect is still a technique and should be mastered first, otherwise you risk wasting time. If you want to quickly learn how to swim seconds or even minutes faster than usual, then start with the first step, described just below.

Steps

Part 1

Work on improving technology

Reduced braking. Swimmers often focus on how to swim faster, but not on how to move through the water with the least drag, which is one of the main techniques for increasing speed. Remember that braking is reduced only by proper technique, not by mighty force. There are several ways to reduce drag, such as improving your balance in the water or by stretching your torso in the water.

ADVICE OF THE SPECIALIST

former swimmer

Alan Phan has been swimming for over 7 years while studying at high school and college. He specialized in breaststroke and competed in competitions such as the Speedo Championship Series, the IHSA (Illinois High School Association) State Championships, and the Illinois Senior and Age Group Championships.

former swimmer

Exhale slowly into the water. Alan Fan, a former swimmer, says: “Many swimmers hold their breath when their face is in the water, but it actually takes longer because when you turn your head to inhale, you have to exhale and then inhale. Over time, this will reduce your speed. Instead, try to constantly exhale air when your face is in the water, and then when it is possible to inhale, you will only inhale.

Improve your balance. Equilibrium serves as one of the cornerstones of reducing ill-fated inhibition. Balance in the water is about reaching the most horizontal position that you can achieve. After all, it is not for nothing that all torpedoes move through the water purely horizontally, which allows them to reach top speed. Lifting your torso vertically results in more resistance from the water, forcing your muscles to work for wear.

The breaststroke and butterfly strokes are exceptions because your body moves in waves.

Stretch in length. Try to stretch the spine as long as possible while moving in the water. The more you stretch, the less turbulence you bring into your float, thereby reducing drag. For example, when swimming freestyle, you should throw the rowing arm further forward, thereby stretching the spine along with the movement of the body.
- Think, if you draw a needle through the water, how easy it will be for you to move your hand, and then pick up a rag and do the same. Notice how much water resistance the rag takes on with its clumsy shape.
Push off effectively! When you push off with your feet, you should not stick them out of the water or keep them deep down, as both will throw you off balance.

Improve your forward movement. This advice does not mean that you need to increase muscle mass and become stronger. You just have to practice the correct technique for each stroke. Remember that only 10% of the speed comes from the legs while the arms do the lion's share of the work, so you need to take great care of your strokes. Make sure that your legs do not slow you down, but help you move forward faster.

Use your sides. Don't be afraid to roll from one side to the other while doing arm strokes. This method will help you engage those massive back muscles as well as extract more benefit from shoulder strength. It will take some time to get used to this way of swimming, but trust me, it will be worth it as you will soon be able to swim much faster.

Don't forget your core muscles. The core includes the muscles of the back, hips, and torso. These muscle groups are of particular importance when you roll from side to side in the water. At first, it will seem strange to you to pay more attention to the muscles of the body than to the arms and legs. Purposefully tighten them to keep your body in a more even position.

Imagine that the hand is an anchor. To increase your speed, you need to keep your arms, elbows, and forearms in line, facing backwards, which will help you swim on your back. Throw your arms as if they were anchors, clinging to the water in front of you and helping to move your body through the water.

Keep your head in a neutral position. In order to swim as fast as possible, you need to keep your head in a neutral position, looking down at the water and not lifting your head up. Raising your head up will automatically sink your hips deeper into the water and increase braking. Relax your neck, look down and do not raise your head. Remember that the whole body is false to be horizontal, like a needle or a torpedo.

Spread your fingers slightly as you swim. By slightly spreading your fingers, instead of squeezing them tightly together, you create an invisible web of water that allows you to produce 53% more power. The ideal distance between the fingers would be 20-40% of the diameter of your fingers. Alone, this method will not play a big role, but will help you become faster, along with other techniques.

Part 2
How to swim faster in competition
1. Avoid making wrong turns. Even if you swim not in competitions, but in training, then you should still avoid making wrong turns, otherwise you risk acquiring a bad habit, which will then be difficult to get rid of even in competitions. After all, you definitely do not want to be disqualified for not touching the board with both hands due to negligence in training.
  
  Approach the wall quickly and swiftly. Many swimmers refer to the wall as a place to rest, even though it only lasts a fraction of a second. However, if you want to succeed, then you should not give in to this way of thinking. Approach the wall quickly, keeping your head down for a few strokes, except breaststroke, which will help you get ahead and show your best performance.
  
  Get well off the wall. Push off powerfully from the wall so as not to lose the gained speed. When breaststroke, even doing one such push can give you a few seconds of time. Continue to stretch along the movement of the body in the water, and you will swim as fast as ever.
  
  Swim like a dolphin underwater. After making a powerful push, perform dolphin-style wave movements underwater, which will help you swim even faster. Probably, this technique should be discussed with the coach, because not everyone manages to accelerate at the same time. General advice like this - surface as soon as you feel yourself slowing down, or as soon as you swim about 15 meters.
Part 3
Be persistent
1. Sign up for the swim team. Look for swim clubs in your city. Find out about prices and times of classes and necessary equipment. If you are not a member of any team, then you are still recommended to go and sign up for one of them, because training in a team will serve as a stronger motivator for you and bring better results. And also, the coach will tell you what needs to be corrected regarding swimming technique.
  - If you join a swimming team, then you should not miss training and stick to a daily workout routine.
  - Always strive to reach new heights. Do swims with a 5 second break.
2. Take part in training competitions. If you are a member of a team, then you often have the opportunity to participate in this kind of competition. Practice shows that swimmers achieve more significant results in this kind of competition than in ordinary training, because they are motivated by a thirst for victory, and even more so - avoiding a shameful defeat in the face of their comrades.
  
  Go to swimming seminars. Seminars are usually held with the participation of famous swimmers of the past and present, who will share some of the secrets of their skills. Although this kind of seminars can cost you a tidy sum, you will never regret the money and time spent at the lesson. famous swimmer or coach.
  - You can also videotape your swim and then discuss with your coach how you can improve your style. Believe me, learn to swim well without outside help- Oh, what a difficult task.
3. Learn the art of swimming through various resources. Read books, magazines, watch movies about how to swim better and faster. Try to find books about famous swimmers of this world, such as Michael Phelps, Ryan Lochte and Missy Franklin, whose success may inspire you to new feats.
  
  Go to the gym. Although swimming training is very important, you should also dilute the variety exercise using various trainers. Try to run more, build core muscles, lift occasional weights, squat and jump, which will help you build the necessary muscles for successful swimming.
  
  Let the people around you be a source of motivation. If your friend swims faster than you, then try to start swimming faster than him. Swimming surrounded by more fast swimmers pushes you to achieve better results.

Workout for the best fifty dollars crawl

The 50m sprint initially engages two of the three energy systems available to the human body. Accumulated and anaerobic energy are the two main ways to deliver the substances necessary for explosive strength (adenosine triphosphate) to the muscles. However, at the very end of the 50-meter distance, when the outcome of the swim is almost certain, aerobic energy begins to act. Therefore, this system is also important in the sprint race.

All three energy transmission systems have the ability to adapt to their surrounding circumstances when they are stressed for a period of time in those circumstances. This means that in order to improve anaerobic systems, an athlete must train under stressful circumstances. The same is true for the aerobic system.

The supply of stored energy (ATP and creatine phosphate) with maximum implementation lasts approximately 8-10 seconds. It is difficult to say exactly how much more of this resource can be generated by training the body in stressful situations (alactic training) or using creatine (which is very controversial), but the amount of this energy can definitely increase. Alactic swimming training consists of repeating the maximum load for 8-10 seconds so that the body does not need to start the production of ATP, after which there must be a proper recovery time for the accumulation of a new store of stored energy. Recovery time is approximately 30 seconds.

The development of another anaerobic energy system, the production of ATP (anaerobic glycolysis), which begins to act after 10 seconds of maximum exercise up to about a minute, occurs through the so-called lactate training. Such workouts include max-load repetitions for longer than 10 seconds (about a minute) with enough interval so that the aerobic system does not have time to start. This rest interval is usually 1-3 minutes, depending on the duration of the maximum load. This part of the anaerobic system does not improve with an increase in the rate of ATP production, which is an equal amount in trained and untrained muscles, but it does improve by improving the ability to store lactic acid. The release of hydrogen ions as a product of anaerobic glycolysis lowers the pH of the body. Lactate training improves the ability of muscle cells to excrete hydrogen ions. The human body has a very poor tolerance for pH changes (oxidation) and if the body becomes too "oxidized" then muscle contractions are greatly weakened. Athletes know this feeling all too well...

The quickest and easiest way to raise your pH and bring it back to neutral is to increase your breathing rate by exhaling more carbon dioxide. That's why swimmers don't have to breathe a lot at the start of a race, but the closer they get to the end, the faster the pH drops and oxygen starvation (or carbon dioxide supersaturation) occurs.

Since aerobic energy system (aerobic respiration) comes into effect by the very end of the 50-meter race, swimmers must develop this system as well. Too much training to develop this system can be detrimental to a sprinter's technique and can change the muscle structure in the direction of increase. slow fibers which are essential for endurance. Usually sprinters devote the very beginning of the season to the development of aerobic systems, and in the middle and towards the end they are mainly engaged in anaerobic exercise.

All three human energy systems can develop depending on the characteristics of training, but the fact remains that the mass and composition of the muscles largely depend on the luck (or bad luck) of the sprinter. The predominance of fast fibers means the ability to generate significantly more force than slow fibers. Types of fast muscle fibers do not recover as quickly as slow ones, so sprinters cannot maintain high speed for a long time. All swimmers have a certain amount of both fibers, which determines their ability. Over time and during training, one fiber can be converted into another.

Swimming is unique in that it presents the paradoxical relationship between muscle mass and speed. Because of the unusually sensitive relationship between a swimmer's body structure and drag, bigger doesn't always mean faster. In fact, at distances over 50 meters, more, even if it means stronger, very often means slower. Power training in swimming is one of the most controversial topics, because it is full of paradoxes and oddities.

Finally, due to the significant contribution of footwork to a swimmer's speed, there are a number of exceptional sprinters (from the word exception) whose muscles are not necessarily composed of fast fibers, but they swim very quickly. Yes, the speed of kicking with a practiced technique can determine a very good result in a sprint.

In conclusion, if your goal is to become a better sprinter, then no matter what anatomical and physiological qualities you are gifted with, first master the high-octane sprint technique. Then, train your anaerobic systems, not forgetting about aerobic (in moderation). You will need all three. Next, build strength out of the water, but don't pump over. And finally, work on technique fast feet, they will most noticeably improve your result.

The article was prepared and translated by the site using materials from the resource: SwimSwam.com

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