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Warm up for 15 minutes to wake up all your joints and muscles.
Concentrate on the amplitude of your movements:
Repeat this sequence several times according to your comfort level.
The proposed exercises isolate the key elements of the stroke (amplitude, breathing, buoyancy, propulsion, coordination), to work on them individually. Eventually, you will need to put all this together in the full stroke to achieve effective swim glide.
For each exercise, multiply the number of lengths given according to your comfort level.
And repeat...
5 x 50 meters swimming catch-up crawl
Breathing is a constraint when swimming. It creates many obstacles to hydrodynamics. The aim is therefore to reduce the hindrances it presents for swimming. It thus needs to be effective and very brief, to avoid losing body alignment and to glide better in the water.
There are several key objectives of leg kicking. It provides 10% of swim propulsion, keeps the hips stable and raises the pelvis and legs to give a perfectly horizontal position.
Effective propulsion is not necessarily synonymous with big arms or big muscles. You need to do the motion repeatedly, trying to pull as much water as possible, in order to eventually achieve an almost perfect movement.
After exercise, the long-awaited moment of calm! It is important to relax your muscles and focus on your amplitude, buoyancy and coordination. Bring together all the elements you have worked on during the session. Do your best to feel the swim glide and enjoy it as much as possible.
Well done, you've finished!
Don't forget to stretch to prevent muscle aches the next day and take a cold shower to increase circulation and encourage recovery.
Finally, don’t forget to stretch and hydrate yourself to prevent muscle aches the next day. And don’t hesitate to take a cold shower to increase circulation and speed up recovery.
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