Bài tập bơi

Một học trò của tôi từng bơi đội tuyển trường đại học. Năm ngoái anh ta giới thiệu bài tập sau đây mà hiện nay tôi đang dùng một biến thể của nó. Ghi lại đây cho các bạn thích bơi. Lưu ý rằng các con số đều có đơn vị yard (khoảng 0.91 mét). Hiện nay tôi có thể bơi sải 50 yards khoảng dưới 40 giây, hết cỡ thì khoảng 37 giây, nhưng đến 100 yards thì cần 1 phút 40 giây. Và đó là tốc độ gần đỉnh. Như vậy, còn cần giảm 20 giây mỗi 100 yards nữa thì mới đạt được tốc độ “light workout” như anh học trò gợi ý. 20 giây là một con số khổng lồ và độ khó của mỗi giây giảm thêm tăng theo hàm mũ. Kỹ thuật phải tiến đến hoàn hảo thì ở tuổi này mới bơi được như bọn trẻ. À, bạn nào chưa tập với cái pull buoy thì nên tập thử, rất có hiệu quả cho việc tập giữ vị trí bơi streamline, body rotation.

i think that a reasonable goal for someone who has worked through the major efficiency / resistance issues that accompany basic stroke technique is working out at a 1:20 pace. this means that you can ‘leave on the 1:20′, or that you do sets with enough rest that a total of 1:20 elapses between when you begin and start you start your next 100 yards. this is a multiplier, so if you do 200′s, you would think in terms of 2:40.

a typical light (daily morning, for instance) set might be something like:

(for the sake of explanation, this would all be freestyle)

200 swim (any pace)

200 kick (any pace) [kick means that you are flutter kicking with a kickboard]

200 pull (any pace) [pull means that you have a pull buoy keeping your legs

afloat and that you are swimming with your arms only]

3 x : (

100 easy ( @ 1:30 pace )

100 medium ( @ 1:25 pace )

100 hard ( @ 1:20 pace )

)

150 warmdown

where “pace” means that the total time, including rest, should be at that pace.

if this seems unreasonable while trying to do it, simply add :10 to each set time. repeat the time increase as necessary.

if this seems super easy while trying to do it, simply subtract :10 from each set time, and repeat as necessary.

if you can subtract more than :30 from each set and not be out of breath, you should consider training on an organized team for a much more serious event.

this is a light workout in the sense that it is only 1650 yards (a mile) and that the major cardiovascular workout is during the “medium” and “hard” sets.

usually, in the middle of a training season, the 3x business is replaced by something more extensive. in any case, it’s all about maintaining a particular heartrate for a particular time, giving yourself rest, repeating, etc. it’s not about maintaining a long-term pace for an hour. this is the main difference between interval training and just going out for a swim.

—

after a few months of training at this rate, doing a 1:00 flat (after warmup) off of the wall would be totally reasonable. doing it off of the block (i.e. a standard swimming start at a competition off of a starting block) would be a piece of cake.

typical competition times for top swimmers are well below, say, 1:50 for a 200, which is :55 / 100 yards. world records are around 1:40 for a 200. doing a 2:20-2:30 is a reasonable goal for a casual swimmer in good shape who has learned about form and done some interval training for awhile.

Xem đầy đủ bài viết tại http://www.procul.org/blog/2011/09/02/bai-t%e1%ba%adp-b%c6%a1i/