The Endurance Store Swim Club provides you with simple swim training plans throughout the winter months. The plan runs October to October and is completely free. We only ask that you pre-register so that your training plans can be emailed directly.
Registration is free and you may unsubscribe at any time from the Swim Club and stop receiving updates. Overview of the swim plan be seen below, but before you start you need to complete a test to set your swim paces, then register and download the sessions. GO HERE to register for swim club.
You'll have noticed in the current block that there is some 'BAND WORK'. We've mentioned in a previous blog post 'how to pull properly' that bands are very useful and should be used for pull buoy work, but they can be used alone for strength work.
A band is quite simply a large rubber band which goes round your ankles and stops you kicking, so you are forced to drag your legs. There are 2 things to consider when using a band, firstly you will work your arms more as you are dragging your legs. Second, it will force you to try and improve balance (lift your legs), thereby reducing drag and making it easier on your arms!
So how should it be done?
1. Put the band round your ankles so your kick is limited. You may find this very difficult, in particular if your balance is poor. If it's too difficult to manage 25m, then use a pull buoy but put the pull buoy between your ankles, rather than your thighs.
2. Swim speed is important as the faster you swim, the higher you sit in the water. Use short distances such as 25/10m intervals and swim them quickly, if you slow down, you'll sink!
3. Think about balance in the water. Look down, not ahead and push your chest into the water. Tense your stomach as this helps to lift your legs. An easy mistake to make is thinking so much about pulling with your arms, that you lose focus on good balance and your legs sink. REMEMBER - A band is to help develop core and balance, don't just drag your legs with poor body position and think it's ok as you're giving your arms a great workout.
4. Paddles and band are a good combination. As we mentioned above, the speed you swim will influence whether you sink and paddles will allow you to swim a bit faster and thereby maintain a higher body position in the water.
5. Remember that if you really struggle with low legs, the buoyancy shorts are a much better option that always swimming with a pull buoy. Buoyancy shorts give more buoyancy than a pull buoy, but still allow you to move/kick your legs, so you can swim properly, rather than simply dragging your lower half behind you.
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The Endurance Store Swim Club