{"id":68378,"date":"2017-02-22T00:00:00","date_gmt":"2017-02-22T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized-en_us\/medley-the-hidden-importance-of-a-dedicated-session\/"},"modified":"2017-02-22T00:00:00","modified_gmt":"2017-02-22T00:00:00","slug":"medley-hidden-importance-dedicated-session","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/medley-hidden-importance-dedicated-session\/","title":{"rendered":"Medley: the \u201chidden\u201d importance of a dedicated session"},"content":{"rendered":"

We have already seen how to incorporate a micro-cycle of training sessions (weekly training cycle) over a period of time.<\/p>\n

We have decided to call one of these sessions a \u201cdedicated session\u201d or, in other words, a specific work out for all four swim strokes.<\/p>\n

This kind of training session is mainly important due to the specific nature of this kind of race: you will have to perform at your best in all four legs, which means you will have to learn how to \u201ccoordinate them together\u201d properly.<\/p>\n

There are two main \u201cto hidden difficulties\u201d:<\/p>\n

1. Adapting to changes in body position:<\/strong> the angle of our body in relation to the surface of the water changes for each swim stroke.<\/p>\n

This change in position also includes your head and line of vision. To prevent this from having a negative effect on your performance (variations to the nervous and hormonal systems), you need to adapt to these changes very quickly.<\/p>\n

\u00a02.\u00a0Coordination in the use of different muscle groups:<\/strong> each swim stroke has its own peculiarities, which means you use your muscles differently as you swim.<\/p>\n

When you swim just one single stroke in a race this happens a lot less and only during certain phases (start, turn etc\u2026).<\/p>\n

For example, you use your triceps less and the front of your legs more when swimming breaststroke, whereas for the backstroke you use your back muscles a lot but your pectoralis major much less than for the freestyle. On the other hand, your abdominal region and all the extensor muscles in your hips work much harder during the butterfly.<\/p>\n

This kind of change means that whereas certain muscles act as stabilisers (balance and stability) for one particular stroke, they work phasically (actively) during another.<\/p>\n

To overcome these \u201cdifficulties\u201d, you should practice making these changes over very short distances, here are some drills:<\/p>\n

Drill 1:<\/strong><\/p>\n

12 x 50m with 20\u201d rec (1st<\/sup> in a medley sequence changing stroke every 12.5m \u2013 2nd<\/sup> in a reverse medley sequence changing stroke every 12.5m \u2013 3rd<\/sup> \u00a025m 3 butterfly arms and 3 backstroke arms+ 25m 3 breaststroke arms 3 freestyle arms \u2013 4th<\/sup> all freestyle to \u201crearrange your thoughts\u201d)<\/p>\n

Drill 2 <\/strong>(\u2018\/\u2019 means turn at 25m):<\/strong><\/p>\n

16 x 50m with 20\u201d rec\u2019: butterfy \u2013 butterfly\/backstroke \u2013 butterfly\/breaststroke \u2013 butterfly\/freestyle \u2013 backstroke \u2013 backsroke\/breaststroke \u2013 backstroke\/freestyle \u2013 breaststroke\/butterfly \u2013 breaststroke \u2013 breastroke\/freestyle \u2013 breaststroke\/butterfly \u2013 breaststroke\/backstroke \u2013 freestyle \u2013 freestyle\/butterfly \u2013 freestyle\/backstroke \u2013 fs\/breaststroke<\/p>\n

Drill 3:<\/strong><\/p>\n

16 x 25m with 15\u201d rec\u2019: 1 butterfly with breaststroke legs\u2013 1 backstroke with breaststrokelegs \u2013 1 breaststroke with freestyle legs \u2013 1 freestyle with butterfly legs<\/p>\n

Drill 4:<\/strong><\/p>\n

4 x 100m in medley sequence, changing stroke every 25 m and starting with a different stroke each time but keeping in the medley sequence.<\/p>\n

These and other drills will help you master the change of swim stroke in the medley and improve your control over your entire body.<\/p>\n

\"download_EN\"\"printable_EN\"<\/a><\/p>\n

—————<\/p>\n

Are you looking for the ideal training swimsuit for your own specific needs? Take a look here!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

We have already seen how to incorporate a micro-cycle of training sessions (weekly training cycle) over a period of time. 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