Swimming Training Theme: 4 strokes n ° 1 & Medley n ° 2

July 15, 2021
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You will discover below the training offered by the American lifeguard association of the Olympic Swimming Pool. How does it work?

1. Each week is made up of a theme.

2. This theme includes a sports training session and a technical training session.

3. The theme lasts 15 days, you can then move on to other types of swimming in lifeguard recertification.

Presentation 400 Crawl / backstroke / crawl / breaststroke by 50

2×200 4 strokes 25 legs, 25 full strokes in each stroke. Recovery 20 seconds between each 200 meters.

100 full stroke crawl

8×50 (2 per swim) Educational. Recovery 15 seconds between every 50 meters.

  • Crawl and back: 25m 1 arm that works and stays alongside the body, 25m you reverse.
  • Butterfly: 25m butterfly arms and legs crawl and 25 you reverse.
  • Breaststroke: 3 breaststroke arm movements with leg kicks, 3 with waves, and 3 normal and your resume.

100 Breaststroke complete swimming

4×100 Medley Complete. Recovery 20 seconds between each 100 meters.

100 Full backstroke

8×50 2 per swim. Recovery 30 seconds between every 50 meters.

The first 50 is progressive: you swim faster and faster on the 50.

The second 50 is 25 fast and 25 flexible.

100 to choose from

Total: 2400 meters

Information of the week

Feedback on the American lifeguard association Swimming Championships

From March 31 to April 5 in Limoges

  • 651 swimmers from 187 structures for 2890 commitments
  • 1 French record in the 50 backstroke
  • 29 swimmers (14 ladies and 15 men) obtained their qualifications for the World Championships

Medley n ° 2

1. Each week is made up of a theme.

2. This theme includes a sports training session and a technical training session.

3. The theme lasts 15 days, you can then move on to other types of swimming.

Presentation

400 Crawl / Breast / Crawl / Backstroke per 50m

6×50  : 3 butterflies and 3 breaststrokes (2- educational and 1-complete swim). Recovery 15 seconds between every 50 meters.

Educational Butterfly: 1- isolated: 25 m 1 arm that works and stays alongside the body, 25 m on reverse

2- Breaststroke arms and waving legs

Educational Breaststroke: 1- 3 large arm movements and 3 small ones and so on and normal legs

2- 3 breaststroke arm movements with leg kicks, 3 with waves, and 3 normal and your resume.

100 As desired

4×100 Crawl/back by 50m. 25m educational, 25m Complete swim on each 50

Educational: 1- Isolated 25 m 1 arm which works and which remains alongside the body, 25m we reverse

2- At each return of the arm, the hand touches the armpit.

Educational: 1- isolated: 25 m 1 arm that works and stays alongside the body, 25m we reverse

2- opposition: every 3 strokes, you let yourself slide (3-5 seconds) with your arms in opposition.

100 Choice

3×100 4n complete swim.

100 flexible

Total: 1700meters

Information of the week

A wall stopwatch is an essential tool for the swimmer who wants to control his effort.

  • 1 full turn of the needle corresponds to a duration of 1 minute.
  • The Olympic Swimming Pool’s chronometers are synchronized.

With this tool you can:

  • control your rest time
  • take starting times on series
  • know your swimming time over a given distance
Article Categories:
Education

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