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Masters swim workouts 2020

Hello, guys Today I will discuss masters swim workouts or advanced swim workouts, Of course, read the full article.

Training volume and performance masters swim workouts

Performance decreases with age and in addition to well-established physiological reasons, this decline in performance may be conditioned to less stimulus from training. The results of a study have recently been published (Lapierre et al, 2018; Int J Sports Med 21-Aug; DOI: 10.1055 / a-0608-3568) whose objective was to determine the influence of changes in the training stimulus with the age advance on swimming performance (50 yards freestyle), using cross-sectional and longitudinal data analysis.

The analysis showed that the best times in different distances increased with increasing age. Furthermore, age was found to be a strong predictor of performance, followed by training volume, both in cross-sectional and longitudinal analyzes. In the cross-sectional analyzes, it was found that an increase of 10 km/month was associated with a 0.69 s mark improvement, regardless of age. 

masters swim workouts

In longitudinal analyzes, training volume was not a strong predictor for younger swimmers (≤40 years). In middle-aged swimmers (40-49 years), however, the increase in training volume was associated with better marks, its effect is more marked in older swimmers (≥50 years). The authors concluded that in master swimmers (> 40 years) there is a positive relationship between increased training volume and improved performance and that these effects are greater with advancing age.


The results of this research are of important practical application for master swimmers, who, as it seems logical, decrease training volumes over the years. It must be taken into account before drawing hasty conclusions that in most cases this a decrease in training volume is the consequence of a limitation of its assimilation by the coaches.

It is tempting then to speculate that the master swimmers with the best training ability are going to be the fastest. The next question would be, and what factors determine the assimilation capacity of high training loads in older athletes? There is no clear answer to that question, but it probably has a lot to do with the previous characteristics of each swimmer's training. On the other hand, the influence of intensity on performance was not analyzed in this study, but for short distances, it is probably more decisive than the training volume itself. But this is speculation.


Why do we go to the pool in our free time? The most common reasons are to enjoy the water, feel fit (swimming improves cardiorespiratory functions are good for muscles and bone structure, and helps to lose weight), and to take care of health (doing rehabilitation exercises after injuries).

However, the truth is that after a while everyone starts to look at the performance, counting the number of pools or measuring the distance traveled, and to control their results.

masters swim workouts

That's when, along with the temptation to sign up for a master's category course, the curiosity to know how much progress we have made and how far we can go appears.

The question we ask ourselves is always the same: Will I measure up in competition?

It is worth making clear that the objective of a master category course is to compete after having followed a specific training plan that includes 3 or 4 weekly swimming sessions.

If we want to compete at this level, we must first be sure that we have the time, determination and energy to be able to:

1. Pass a sports medical exam (mandatory to compete in any category).


2. Stay in the water for at least an hour.


3. Swim at a gentle pace for at least 400m (16 lengths in a 25m pool) without stopping.


4. Swim in at least three different styles (front crawl, backstroke, and breaststroke) without breathing problems, even if the technique is not the best.


5. Swim 50 m soft crawl doing a somersault every five to six strokes.


6. Diving from the starting platform without fear of entering the water.


7. Hold your breath underwater for approximately 25 ”-30” (holding onto the pool ladder if necessary).


To practice those skills, you can try the following workout: (cr: freestyle; eb: breaststroke; ee: backstroke).

masters swim workouts


Warm-up: 300 meters very gentle combining styles (jumping from the starting block) (example: 50 cr + 25 eb + 50 cr + 25 ee)


Technique: 8 x 25 with 15 ”recovery (1 cr with one arm - 1 eb with crawl feet - 1 cr with one arm - 1 ee with breaststroke feet - 1 cr with somersault every 5 strokes - 1 eb with 2 kicks + 1 stroke - 1 cr with ½ length only legs under water and ½ length swimming normally - 1ee with closed fists).


Legs: 200 soft swimming (50 cr + 50 eb + 50 ee + 50 eb)


Trunk: 18 x 50 at a steady pace, smooth, with 20 ”recovery (2 cr + 1 eb + 2 cr + 1 ee)


Arms: 4 x 75 cr soft with a pull buoy and 15 ”recovery


Active cooldown: 200 (25 double ee + 25 any style)


Total: 2.1 km


If you cannot complete the exercises but still want to compete, you have the possibility to follow an adult swimming course until you progress enough to master them.


And if you have tried and overcome them with ease, why not decide? The master swim team is already waiting for you in the water. 

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