{"id":67414,"date":"2015-05-08T00:00:00","date_gmt":"2015-05-08T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/transform-your-strength-learn-how-to-swim-fast\/"},"modified":"2015-05-08T00:00:00","modified_gmt":"2015-05-08T00:00:00","slug":"transform-your-strength-learn-how-to-swim-fast","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/","title":{"rendered":"Transform your strength, learn how to swim fast!"},"content":{"rendered":"<p>Speed does not only come \u201cfrom the ratio between the distance covered and time taken to cover it\u201d, but also from the way in which it is covered. The type of activity (\u201caerobic\u201d or \u201cspeed\u201d) is classed according to the rate at which fuel is consumed or the ATP<strong>*<\/strong>. But that is not all, for a swimmer to swim fast and efficiently, strength also has a role to play.<\/p>\n<p>In a <a title=\"Perform more \u201cexplosively\u201d\" href=\"https:\/\/www.arenawaterinstinct.com\/swim-fit\/perform-explosively\/\" target=\"_blank\" rel=\"noopener noreferrer\">previous article<\/a>, \u00a0we talked about the importance of explosive power. Today, in relation to speed, we will focus on strength endurance.<br \/>\nStrength endurance is the ability to maintain sub-maximal efforts for a certain number of cycles or the longest amount of time possible, striving to maintain a high speed of execution.<\/p>\n<p>This kind of strength comes from various different components:<\/p>\n<ul>\n<li>Maximum strength level<\/li>\n<li>Speed of execution<\/li>\n<li>Quantity and quality of previous training sessions<\/li>\n<li>Basic endurance<\/li>\n<\/ul>\n<p>Here is a circuit to be performed in a gym to help you start developing good endurance strength.<\/p>\n<p>These exercises should be performed one after the other without stopping; you can take a 2 minute rest after completing the fourth exercise.<\/p>\n<p><strong>1.<\/strong> Press ups<\/p>\n<p><strong>2.<\/strong> Pull ups (assisted if necessary)<\/p>\n<p><strong>3.<\/strong> Jumps over obstacles with your legs together<\/p>\n<p><strong>4.<\/strong> Jumps using your arms for thrust<\/p>\n<p>Each exercise is performed for 15-20 seconds for a total of three sets. Then try increasing the length of each exercise to 45-60 seconds.<\/p>\n<p>Having completed this circuit, you can attempt to \u201ctransform\u201d this work in the pool or, in other words, actually apply the strength you have gained in the gym while swimming in the pool.<\/p>\n<p>The following are three workouts of different levels. The first is the easiest and the last is the hardest, choose the right one for your ability.<\/p>\n<p><strong>Easy level:<\/strong> 8&#215;25 freestyle, swimming 12.5 m slow and 12.5 m fast, 30\u201drecovery. At the end of these sets, swim 4&#215;25 m flat out with 60 recovery.\u201d<\/p>\n<p><strong>Intermediate level:<\/strong> 12&#215;25 freestyle with fins at full speed, 30\u201d recovery. 200 m recovery swim. 3&#215;50 m freestyle with dive (if possible) 1\u201930\u201d recovery.<\/p>\n<p><strong>Advanced level:<\/strong> 2 sets of 1&#215;25 m with 60\u201d rest, 1&#215;50 m with 2\u2019 rest, 1&#215;75 with 2\u201930 rest, all performed flat out swimming 200 m between sets.<\/p>\n<p>Swimming fast is an art. Learn to understand and manage your body both in and out of the water, because the fastest swimmer is not the strongest or the most talented but the most balanced.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>*<\/strong> ATP is the high-energy compound required by most metabolic reactions.<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p><a href=\"https:\/\/www.arenawaterinstinct.com\/en_uk\/men\/training-swimwear.html\" target=\"_blank\" rel=\"noopener noreferrer\"> Be inspired by our collection!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Speed does not only come \u201cfrom the ratio between the distance covered and time taken to cover it\u201d, but also from the way in which it is covered. The type &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":16366,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Transform your strength, learn how to swim fast!<\/title>\n<meta name=\"description\" content=\"Swimming fast is an art. Learn to understand and manage your body both in and out of the water.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Transform your strength, learn how to swim fast!\" \/>\n<meta property=\"og:description\" content=\"Swimming fast is an art. Learn to understand and manage your body both in and out of the water.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-05-08T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/James.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"Transform your strength, learn how to swim fast!\",\"datePublished\":\"2015-05-08T00:00:00+00:00\",\"dateModified\":\"2015-05-08T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/\"},\"wordCount\":417,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Training &amp; Technique\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/transform-your-strength-learn-how-to-swim-fast\/\",\"name\":\"Transform your strength, learn how to swim fast!\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2015-05-08T00:00:00+00:00\",\"dateModified\":\"2015-05-08T00:00:00+00:00\",\"description\":\"Swimming fast is an art. 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