swimming digital programme

7/31/2019 Swimming Digital Programme

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meet your newswim coaches.Ryk Neethling and Chad le Clos are here to help you swim.


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Lets swim

Swimming is a huge passion of mine and I would like to share it with as many people as possible. Swimming is an easy

way to improve your overall health and fitness and adds a whole new dimension to your exercise routine it doesnt

have to be competitive. Yet, Ive found that many people are not sure about what to do in the pool and how to reach

their goals. Ive designed a general swim training programme that will guide you in the pool and help you improve.

Together with Chad le Clos, well show you the basics and get you comfortable in the water.

My best advice to those of you starting out is to take it easy. Focus on your technique and build a good base to work from.

Ryk Neethling

Olympic Gold Medalist


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A bit about Chad

If you havent heard his name around yet, you will soon. Chad is one of South Africas most talented swimmers. Hes a

Commonwealth Games champion, he won five medals at the 2010 Summer Youth Olympics in Singapore and holds

the world record for the 200-meter butterfly.

Age: 20 years old

Weight: 82kg

Height: 6ft 2inches.

Strokes: Individual Medley, Butterfly and Freestyle.

Distances: 400IM, 200IM, 200 Butterfly, 100 Butterfly, 200 Freestyle.

Proudest achievement? When I became the youngest world champion in Dubai 2010.

Greatest ambition? To win Olympic Gold.

Training schedule? Anything from three to five hours a day of swimming and one to two and a half hours of gym four

times a week.

Distance covered? 10km - 16km daily.

Diet? Lots of pasta and meat.

Biggest support? I chat with my family when Im struggling usually my Dad steers me in the right direction.

Inspiration? Beating the top three swimmers in the world.

Plans? Ive been offered scholarships to study overseas but I love South Africa and Im definitely staying.


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How to use the programme

Choosing your workout

The programme uses Virgin Actives Colour Me Fit and is divided into three types of workouts: red (cardio), orange (strength)

and yellow (balance). Each workout is divided into three levels of difficulty and caters to entry, intermediate and advanced

swimmers. Decide what kind of workout you want colour and how hard the workout should be level and off you go.

Once youve chosen a workout, use 1-5 as a guide to indicate how much effort you should be putting in.

1 easy

2 medium effort

3 good effort

4 pushing hard5 maximum exertion

Rest periods

Use the rest periods to recover in between sets. Use the clocks to time your rests start timing your rest from when you

touch the side and push off immediately when your time is up.

Need to adjust the difficulty levels?

To make it easier for yourself, you can increase your rest periods or take intervals more frequently. Ifyou are anabsolute

beginner you can also reduce the number of laps by up to a third. Do what feels comfortable for you.

To increase difficulty you can reduce your rest periods and take them less frequently. A good way of measuring your

progress is by seeing if you can do the same number of laps with shorter and fewerrest intervals.


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Warming up

You can warm up your joints and muscles outside the pool first with some basic stretches. Then take your time easing into

your workout with some slow laps, increasing intensity toward the end.

Using props

Using props is an excellent way to build muscle strength and coordination and gives you time to work on body position,

form and stroke technique.

Kickboards these aren't just for beginners they're for anyone in the water at any level. A kickboard takes the arms out

of the equation, allowing you to focus on isolating the large muscle groups in the legs that do the hard work.

Hand paddles - this is a flat attachment to the hand, which helps you push the water efficiently. They isolate the back,

chest and arm muscles.

Pull buoys - you hold these between your thighs, just above your knees. Allow your legs to float while you pull yourselfthrough the water without kicking. It's a strength workout for your arms.

Fins - swim fins condition your legs, propel you through the water and help you work on your stroke technique.

When will I see results?

You should be able to see improvements after a week. If you can improve a small amount every day, after a week it adds

up to quite a bit. Try to be consistent with at least two workouts a week.

Choosing your stroke

Breaststroke and backstroke are recommended for swimmers who are starting out. More experienced swimmers can opt

for freestyle and advanced swimmers can swim butterfly. Unless a particular stroke is specified in the programme you can

choose whatever stroke you are most comfortable with.


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entry

4 laps 1 minwarm up, mix

strokes1 optional

2x1 lap 30 seckicking on back, arms

on side2 optional

4 laps mix strokes 2 optional1 min

2x1 lap 30 seckick on back, arms

above head2 optional

4 laps swimming backstroke 3 optional1 min

2x1 lap 30 sec

sidekick (1 arm above

head, other arm on

the side)

2 optional

warm down

4 lapseasy continuous

swimming1 optional

set rest focus effortlevel

kickboard fins pull buoy paddles

Tip: It is important to focus on a streamlined and strong body position during this workout.


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intermediate

8 laps 1 min warm up, mix strokes 1

2x2 lap 30 sec kicking on back, armson side 2 optional

8 lapspulling upper-body -

buoy between ankles21 min

2x2 laps 30 seckick on back, arms

above head2 optional

8 laps mix strokes 31 min

2x2 laps 30 sec fly kick on back2

optional

8 laps

easy continuous

swimming

2 optional

yes

1 min breathing every 5 strokes 3 optionaloptional

2x2 laps 30 sec


head, other arm

on the side)

8 laps mix strokes 31 min

2x1 lap 30 sec

max underwater

distance 3 optional

8 laps 1 optional


kickboard finspull

buoy paddles

optional

Tip: Swim slowly with a good stroke rather than faster with a bad stroke. Its better to focus on keeping good techniquethan only trying to building fitness in the water.

warm down


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advanced

16 laps 1 minwarm up, mix

strokes1

4x2 laps 30 seckicking on back, arms

on side2 optional

4x1 lapspulling upper-body -

buoy between ankles28 breaths

3

3 optional

easy continuous

swimming

2 optional

3 optional

4x2 laps 30 sec


head, other arm on

the side)

4

8 laps 1 optional

yes

yes optional

8 laps mix strokes1 min

4x2 laps 20 sec 2 optional

4x1 laps 1 minmax underwater

distance

16 laps 1 minswimming, breathing

every 5 strokes

fly kick on back

4x1 laps All out effort8 deep

breathsyes optional

warm down



yes

Tip: The sidekick is a swimming drill which teaches you good kicking technique, balance and body control.


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entry

4x2 laps 30-40 sec easy swimming 1

2 optional

even effort for all 4 optional20 sec

warm down

4 laps easy swimming 1 optional

warm up

4x1 lap 30-40 sec kicking with a board yes

main set

10x1 lap



Tip: This is a good overall body workout. Try to keep going as much as possible so your heart does not drop below 70%of your max at any time.


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intermediate

4x4 laps 30 sec mix strokes 1

2

4x1 lap 15 sec upper body 3 optional

8x2 laps 30 sec fast, best average for

all 8 sets4 optional

yes

rest 1 min

5

easy swimming 1

optional

4 laps

optional

warm up

4x2 laps 30 sec kicking with a board

yes

main set

rest


all 12 sets


kickboard fins paddles

warm down

optional

pull buoy

Tip: Build up the freestyle in the main set to fast. Keep going in the transition between sets so that your heart ratedoes not drop below 75%


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advanced

2x8 laps 20 sec mix strokes

2x8 laps 20 sec pulling - upper body optional

4x2 laps 20 sec fast, best average forall 4 sets optional

yes

optional

optional

warm up


yes

main set


all 4 sets

warm down

optional

optional


all 4 sets

rest 2 min rest

16x1 lap 30 sec all out effort yes

easy swimming

1

2

3

4

4

5

4

18 laps optional

Tip: The kickboard isolates the kick, which is the basis for every stroke. It also helps with your body position.


kickboard finspull

buoy paddles


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entry

2 laps 40 sec easy swimming

optional

optional30 sec

warm down

4 lapsswimming,

good effort

optional

warm up

2x1 lap 30 sec kicking with a board yes

main set

2x1 lap



optional1x2 laps 40 sec

warming up, faster

than first

kicking with a board yes

optional4x4 laps 40 sec smooth swimming

2 laps easy

1

2

2

3

2

4

1

pull buoy

optional

Tip: It is important to focus on a streamlined and strong body position. Start with a great kick, then focus on bodyposition and then add the arms.


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intermediate

8 laps 20 sec mix strokes 1

2

4x2 lap 20 sec mix strokes 2

8 laps 1 min smooth swimming

(freestyle)4 optional

yes

optional




warm up

main set

warm down

optional

4.54x1 lap 30 sec mix strokes

8 laps 1 min faster than the first

(freestyle)4

4.54x1 lap 30 sec mix strokes

8 laps freestyle and

backstroke, easy1 yes

pull buoy

Tip: Start slowly with easy strokes and increase intensity, peaking toward the end. Dont tire yourself out too soon.


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Why swim?

Builds endurance, muscle strength and cardiovascular fitness

Low impact so reduces stress on your body

Helps maintain healthy weight, healthy heart and lungs

Tones muscles and builds strength

Provides an all-over body workout all of your muscles are used

Alleviates stress its a relaxing form of exercise

Improves coordination, balance and posture

Improves flexibility

Provides good low-impact therapy for certain injuries

At the pool

Remember to wear your cap and goggles.

Theres no diving or running in the pool area.

If you feel faint or dizzy, stop exercising immediately.

If you are ill, please dont swim.

Children under 14 must be supervised by a legal guardian .

Children who are non-swimmers must wear armbands or a flotation device in the pool area at all times.


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learn the basics or perfect your technique

swimming digital programme

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