Physical Lifeguard training in and out of the water and swimming routine for beginners and swimmers without time.
Not everyone has plenty of time to stay in shape. Therefore, not everyone can swim and also do specific training out of the water. Most people don’t spend more than a few hours a week playing sports and have to choose between the pool and the gym.
If you see yourself in that group, this article is for you. From today we will regularly send you training sessions dedicated to swimmers who go at the right time or simply people who want to swim and practice fitness to stay in good shape. The sessions include fitness exercises in and out of the water and also swimming exercises, either as part of the routine or as a break between exercises. For exercises outside the water, we recommend using a mat.
Today’s routine starts with a warm-up out of the water to get your arms and legs going. The second part focuses on the abdominal muscles with four static exercises forming a circuit.
The third part (main series) comprises another circuit of four exercises, each with ten repetitions, dedicated mainly to the chest and legs.
The last part is done in the water: start with an easy swim to work your legs, followed by a more intense section to increase your breathing rate. After again legs, changes of pace, and arm exercises to finish.
As usual, the session ends with 10 minutes of stretching.
This is the table:
WARM-UP OUTSIDE THE POOL x2
Arm rotations: 20 forward, right arm – 20 forward, left arm – 20 backward, right arm – 20 backward, left arm – 10 forward, both arms – 10 backward, both arms
Leg swing: 10 forward, right leg – 10 forward, left leg – 10 to the side, right leg – 10 to the side, left leg
ABS (CIRCUIT) x3
20” exercise, 5” rest between exercises, 1′ rest at the end of each set
- front plank
- Side plank, right
- front plank
- Side plank left
- MAIN SERIES (CIRCUIT) x3
no rest between exercises, 1′ rest at the end of each series
- 10 push-ups
- 10 Squats
- 10 push-ups *
- 10 lunges forward (5x per leg)
- if you don’t have the strength left for more push-ups, go to your knees instead of your feet
H2O
- 400m soft
- 200m legs with table
- 4x100m aerobic freestyle (steady pace) with 10” recovery
- 100m legs without board
- 4x100m (25m fast, any style + 75m easy) with 20” recovery
- 300m of arms with a pull buoy
It seems easy enough to train a runner to a reasonable level of performance, but in practice, that is not the case.
This type of athlete has a complicated profile and it is hard to “perform well” in short distances because the details are what make the difference.
Is there a specific body type?
Physique is an important factor in helping competitive swimmers choose their ideal distance, but at the amateur level, it doesn’t matter.
Do you prefer short distances, do you prefer training plans full of “short jobs”, and do you also get bored swimming more than 100 meters without stopping? So maybe he’s a sprinter, but don’t think that means training sessions are going to be a doddle.
