{"id":68174,"date":"2019-03-01T00:00:00","date_gmt":"2019-03-01T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/3-tips-plan-effective-workout-even-dont-much-time\/"},"modified":"2019-03-01T00:00:00","modified_gmt":"2019-03-01T00:00:00","slug":"3-tips-plan-effective-workout-even-dont-much-time","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/3-tips-plan-effective-workout-even-dont-much-time\/","title":{"rendered":"3 tips on how to plan an effective workout even if you don\u2019t have much time"},"content":{"rendered":"

For amateur and master-swimmers: How to make your workout more effective. Useful tips on how to optimise a workout program. <\/strong><\/p>\n

Despite the training season already started a few weeks ago, it\u2019s never too late to improve your preparation strategy. If you are a professional swimmer, your workout plan will obviously be planned by your coach, but if you are an amateur or master swimmer, then some good advice on how to improve your workout, never does any harm.<\/p>\n

Answer truthfully. How much time do you want to dedicate to pool-time workouts? <\/strong><\/p>\n

If your answer is less than 4 hours a week, then these suggestions are for you!
\nWith a few good tips, a good workout program and a bit of determination, even 4 hours a week can give you some great results.<\/p>\n

Before getting started, I\u2019ll give you 3 tips that you absolutely have to follow if you want to improve your workouts:<\/p>\n

1. Constancy<\/strong>. You\u2019ve said that you want to dedicate about 4 hours a week which means about 1-1,5h every 2 days? Well, in that case, it has to be the case week in and week out. There can\u2019t be any excuses like \u201cI\u2019m too tired today, so I\u2019m not going\u201d or \u201cwhat\u2019s the point of going if I can only stay an hour?\u201d or \u201cI don\u2019t really feel like going today. Maybe I\u2019ll go tomorrow instead\u201d. If you follow this suggestion, the rest won\u2019t be a problem.<\/p>\n

2.<\/strong> Pay attention to your technique.<\/strong> Even if you don\u2019t have much time, 10min of pure technique training every session is time well spent. You can even incorporate it into the initial warm-up session.<\/p>\n

3. Have fun.<\/strong> Do you feel like using fins? Use them. You feel like you are swimming more effectively when using the pull buoy? Then use it. You like to do leg-practice while using a snorkel? Fine! In other words, don\u2019t put limits on what you enjoy in the water.<\/p>\n

Finally remember that it\u2019s good to incorporate different metabolic workouts within your week.<\/p>\n

 <\/p>\n

TUESDAY – AEROBIC POWER TRAINING
\n<\/strong><\/p>\n

Warm-up<\/strong><\/p>\n

200m in style of your choice with incorporated technique exercises.<\/p>\n

2 x 50m legs with 20 seconds rest (with or without a kickboard).<\/p>\n

100m technique exercises.<\/p>\n

2 x 50m whereof 25m using strokes and 25m using a pull bouy. 20seconds rest.<\/p>\n

100m technique exercises.<\/p>\n

2×50 whereof 15m sprint without breathing + low intensity swimming for the remaining 10m. 20 seconds rest.<\/p>\n

Main-set<\/strong><\/p>\n

2 series of:<\/p>\n