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is 1650, not 1760. It is the equivalent of 1500 meters)* (New - A Facebook discussion group has been put up by a swimmer doing this program. If you would like to join or begin a discussion please go to FB 0-1650 talk <http://www.facebook.com/group.php?gid=102385074105&ref=mf>) There's an app for that. For Apple it's swim-a-mile <https://itunes.apple.com/us/app/swim-a-mile/id587366798?l=ru&ls=1&m t=8> Also, you can click on 1650 app <https://market.android.com/details?id=ru.humantouch.trainer_paid&fe ature=search_result > for your Android. If you're feeling uneasy in the water, especially of deep water take a look at: *Fear Of Water* <FearOfWater/FearOfWater.html> If swimming 100 yards is not yet possible go to *Zero to 700. * <Zeroto1milePreamble/pre-zero.html> Can't do it all freestyle (crawl)? Then see green note below. Young or old, fit or not, six weeks seems to be the most common length of time it takes to be able to swim a mile without stopping for rest. It requires three times per week and the willingness to be somewhat uncomfortable while stretching your aerobic capability. Like a scar forms in response to a wound, as a muscle enlarges to meet new demands, so does our ability to absorb oxygen. If we methodically increase our need, our body kindly responds. The amount of discomfort should be small, but it is necessary to pant a bit at the end of each effort and only partially recover before beginning another. The number of breaths taken before continuing I guarantee will not seem enough. I also promise you'll be surprised that you are able to continue much more easily than you imagined. The feeling of not having adequate rest is necessary to improve. A COUPLE HINTS: If you think you're really too breathless just to get to the end of the pool, let your legs drag; the quads, being so big, take a disproportionate amount of oxygen. Any muscle will, of course, use more when in use than when relaxed, so if you don't need to use the muscle, don't - for example, when you are recovering your arms. Relaxing even your neck will help make the swim easier. Speed is not your aim during these six weeks. Nor is the perfect stroke. They come later or not at all if your intention is just to enjoy the water, to relax, or to get some pleasant exercise. */nota bene: Week is 3x the yardage. Week 1 is 700 per day, 2100 for the week /* WEEK 1(3 Days): 4 x 100 yards (or meters)...rest for 12 breaths between 100s 4 x 50 yards...rest for 8 breaths between 50s 4 x 25 yards...rest for 4 breaths between 25s /total: 700 yards/ (/Your pool is 50 meters? Just add 2 50s instead of the 25s) /
rest for 4 breaths between 50s /total: 1200 yards/ WEEK 4 600 yards..rest for 6 breaths 3 x 100 yards..rest for 8 breathsbetween 100s 4 x 50 yards.rest for 4 breaths between 100s 3 x 50 yards.rest for 8 breaths 4 x 100 yards.rest for 10 breaths between 100s 4 x 50 yards.html> for some suggestions.. But is technique really everything after the first six weeks? Yes....rest for 10 breaths 4 x 100 yards.rest for 8 breaths 4x 100 yards.. Technique means nothing more than making the stroke simpler. other strokes are part of the scheme. not go to the olympics...rest for 4 breaths between 50s (day 3) 1650 yards straight (equals 1500 meters) /total: 1650 yards!/ A FEW WORDS ABOUT TECHNIQUE: It is said by many that technique is everything.... I'm often asked if changing strokes defeats the purpose of the whole idea...is difficult.WEEK 2: 200 yards.. as you become more comfortable.. You're here to enjoy some exercise. I've noticed that most of the big problems of a beginner disappear on their own by the time they can swim a straight mile..the most common problem .. Could it possibly be better to abandon the plan of swimming a continuous mile rather than switch strokes? Of course not.. They add to your skills and provide . yet I've said very little here about it. A stable head invariably transfers to a narrower kick and that second most common problem disappears on its own.....rest for 12 breaths 4 x 100 yards. Take at look atVery Basic Swimming <VeryBasicSwimming..rest for 6 breaths between 100s 4 x 50 yards.. gravity kindly assists you and it goes down without attention. so that your effort is channeled directly into propelling you forward.... using less energy... once the stamina is built and you go on to other workouts.. Holding the head too high .rest for 4 breaths between 100s 4x 50 yards..rest for 4 breaths between 50s /total: 1500 yards/ WEEK 5 1000 yards.. I recommend that you not tie yourself up in knots and get discouraged by technical concerns in the beginning.rest for 12 breaths 200 yards..rest for 4 breaths between 25s /total: 900 yards/ WEEK 3 400 yards... Also.rest for 4 breaths between 50s /total: 1600 yards/ WEEK (days 1 and 2): 1200 yards.rest for 6 breaths between 50s 4 x 25 yards.rest for 10 breaths 300 yards.
Tarzan is. If you are just beginning. but get the distance by any and all means at first. Go easy. in a line with yo ur torso. Do what wo rks for you. Or. Fist swimming is just that. 4x75. you can swim shorter distances.sometimes much faster . Here are a few sets: 500 meters broken 100's: 4x25 meters on :30. Although the best swimmers often have very low stroke counts. until you've eliminated non-freestyle altogether. and you can do dril ls at least once per week. some fast world class swimmers. return using the other arm. there are two ways to increas e your distance. try to eliminate the resting strokes. whenever necessary. all freestyle. later to eve ry eighth lap. Take a look at: Zero to 1650 yards Go easy. 300. keeping your elbows directly above your hand. After a w eek. This is the meat and potatoes (or Powerbar and Gu) of all swim t raining. using no al ternative strokes. . do not tense up with excessive concern for your technique! There are f requent changes in swim training theories. of course. Swim one length one arm only. such as Janet Evans. with your head up. You can improve your own methods by imitating those w hose swimming seems to you to be effortless as well as fast. keep your arms within the invisible narrow tube in which you are swimming. Go fast Go long. restrict the non-freestyle to something like every fourth lap. This is a matter of technique which primarily consists of DO NOT GET IN YOUR OWN WAY. It is called intervals and is done with very short or medium or long re sts. sensing the leverage your arms get without the use of your hands. do not. often the prevalent advice is based o n observing whoever won the most recent olympic swims and may have little to do with what is best for you. 100.. 200. Catch-up means to touch your hand outstretched in front o f you before you pull. Go fast. Do Not place or move any part of your body in such a way as to interfere with your forward progress. Ripple means dragging your fingers through the water close to your body. There is only one way to increase your speed. 2000 ladder: 400. Very Basic Swimming (especially with triathletes in mind) There are three objectives to swim training for triathle tes: Go long. Soun ds obvious. do not allow your kick to be very deep or extend b eyond the width of your body. For stamina's sake. after you've gone the distance any way you can. 4x50. strictly limiting rest time t o ten breaths. You must break the distance into s maller segments that can be swum faster . This will also be an opportunity to learn to breathe on both sides.than your race distance pace. doesn't it? E. even sidestroke and elementary backstroke. What does that mean? Mostly a series of Do Nots.g. Drills: These are just a few. Do all three. You can do a mile from day one. 4x100.enjoyable variety. move your head as little as possible. Hesitation is a delay at the end of your pull while your other arm remains up front. repeat 4 times with 30 seconds betw een each 4. It is always a good idea to count your strokes frequently and reduce them if you can d o so without slowing down. gradually increasing the yardage. changing your stroke to anythin g easy. 4x25. Both methods should take about six weeks until you are able to do the whole mile non-stop. a handy ability for triathlons.
and back down. 2x200 on 4:. Variations. you plan to do a 1/2 IM. will make it easier and more pleasant to increase the length of your workout . go 10x400 with short rests. concentrate on distance one day. 3000 ladder: 200. 2x150 on 3:. 3x150.A Facebook discussion group has been put up by a swimmer doing the swim-one-mile plan. If you would like to join or begin a discussion please go to FB 0-165 0 talk) Home . I have fifty workouts for either 2000 or 3000 thousand meters at: 50 SwimWorkouts Other links: SWIMMING Swim training for an Ironman FlipTurns TriBasics Home The Adult Learner Minimal Training for a Sprint Triathlon (New . drill s another.1600 pyramid: 2x50 on :60. PUTTING IT TOGETHER If you are swimming three times per week. Race distance ÷ 100: If. 2x175. swim 20X100 with ve ry short rests. 7x50. 8x25. for example. 6x75. and speed the third day. Race distance ÷ 10: If you hope to an IM. 5x100. and fi ns. using different strokes and employing swim *toys* such as kickboard. 4x125. although not exclusively. 2x100 on 2:. pull buoy.
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