Every time I go to the swimming pool and greet my uncles and aunts, I always ask about the amount of training today. After a long time, I found that everyone had the same plan to swim from the beginning of the year to the end of the year – 1000 meters!
How about 1000 meters? Is there anything else that needs to change? This time I will share with you some new ideas and a plan for your reference.
Are you 1000 meters like this
The 1000m breaststroke or freestyle, with fins or paddles, and a speedometer. Five days a week, at least 300 days a year. This kind of scene often happens in the swimming pool, like the friends who run and clock in the circle of friends every day.
This amount of exercise for many swimming enthusiasts has been very easy, every time after swimming with their friends will share their experience and technical problems. However, due to limited ability, such communication usually has little impact on technological changes and physiological stimulation of the body.
Why do we need to give the body more stress response
For our friends who need healthy exercise, the effective way is to have physiological stress and excitement, and then bring about adaptive changes.
Some friends usually feel sore the next day when they start swimming. To put it simply, a sore body can show that our training is still quite stressful. At this time, in order to cope with the intensity of the last exercise, the body needs to recover and develop a stronger coping ability. At that time, maybe it means that we are stronger.
However, if we find that we have no physical reaction to the 300 day 1000 meter swim, maybe it’s time to give ourselves some new challenges. This is for – to make yourself healthier!
A new idea and plan of 1000 meters
Where does the adjustment plan start? First, consider whether your technology has room for improvement, and then consider whether you can develop your speed index.
1. Change yourself by adjusting your technology
If we swim for a long time, we will feel more and more relaxed. If you want to make a change, you can start by improving your own technique.
For example, an aunt asked me to take a look at her breaststroke technique, which she has been swimming for many years, but she can’t swim fast. After adjusting the point of breaststroke everted ankle, she felt that every 25m was much more panting than usual. Because she used a muscle group that she never used, the strength of this muscle group is very weak. Auntie’s speed improved obviously after adjusting the technology. Although she was a little tired, she felt very happy.
2. Change yourself by changing speed
From the perspective of cardiopulmonary function, keeping a speed for a long time will make the heart adapt slowly. If there is no higher intensity, the myocardium will not be stimulated. If you don’t think steady speed swimming can make you more excited, and we only have 30 minutes to work out, try variable speed swimming.
Variable speed swimming is not complicated, that is, one lap fast, and then one lap slow. The intensity of fast swimming is a little higher than that of steady slow swimming, and the intensity of slow swimming is a little slower than that of steady slow swimming. If you have a speedometer, you can know your speed state more clearly.
3. Try to feel a plan
50m breaststroke slow swimming warm up
(swim at will, don’t keep your heart rate too high)
25m freestyle leg + 75m breaststroke leg x 4 = 400m
(for friends who don’t practice legs, freestyle legs may be more tired, breaststroke legs are used to relax.)
75m freestyle forward cross + 25m backstroke leg x 4 = 400m
(pay attention to the sense of rhythm when crossing forward, speed up the kick rhythm when catching water, and use the backstroke leg to keep breathing and relax)
25m freestyle sprint x 2 = 50m
(keep a high heart rate, strengthen the cardiopulmonary function, and start the next 25m after full rest)
100m relaxing Tour
(relax at will and lower the heart rate to a resting level)