STOP Swimming Laps DO this INSTEAD

Have you ever come to the pool and had absolutely no idea what to swim? So you just jump in the pool and swim continuous laps and then wonder why am I still not improving? Meet Ignas who was struggling with the same problem when he started swimming but this one change in his training transformed his swimming forever. It's Endurance ID and I'm Dasha, a former swimmer and a coach with 15 years of professional swimming experience and today we'll talk about how to build a structured swim workout. But just before we're gonna set up a swim goal for you, we're gonna look at structured swimming versus lap swimming and what's actually better. Let's go! The mistake Ignas and other beginner swimmers make is swimming without any goal or any structure. I want to start off by saying there is nothing more useless than coming to the pool and swimming continuous laps without any purpose. First of all, it doesn't help with anything. It doesn't help with your speed, your endurance or your technique and it's hella boring. So why do that? Instead, let me teach you how to build a swim practice based on your personal goals and how to actually see the results and reach whatever it is you're aiming for in swimming. Oh and by the way, I have created five easy swim sets with guidance and explanation for each drill you can find down below or by scanning QR code here. Also, by the end of this video, you will have another great practice that you can take with you to the pool and swim so stay with me. So every training whether it's running, crossfit or ice hockey starts with a warm-up. Warm-up in swimming is a must. It's designed for your body to get a better feel of the water, for your muscles to get warmed up and get more comfortable with breathing before getting to the hard bits of training. Warm-up can take somewhere from 10 to 45 minutes depending on your swim level and that consists of different drills rather than full coordination freestyle. You can include things like kick where you only use your legs to swim, pull where you pull your whole body using your arms or a range of different drill sets where you practice one particular part of your stroke at a time. We can break this all down into sets and have for example 4 times 25 meters kick, 4 times 50 meters pull or 8 times 25 meters different drills. For example, one arm drill, zipper, catch-up drill and many many more but that's a topic for another video. So warm-up in swimming is basically practicing different drills and skill sets before getting to the main set. Depending on your swim goals you can add sprints for example 2 times 25 meters full out or hypoxic swimming where you swim without breathing at all for example 2 times 25 meters with no breath and for more advanced swimmers you can also adjust the main set and extend the sets up to 150 meters 200 or 300 or even more. So let's say we want to build up a swim practice for somebody who already knows how to swim but gets really tired after one two or three laps and want to improve their endurance in the water. So let's start by swimming the warm-up. So we're going to start off the warm-up by swimming 200 meters 50 freestyle plus 50 choice. So here we're going to do 50 freestyle, 50 choice. Choice is whatever you want to swim that day. You can do another 50 freestyle or you can do 50 backstroke, 50 kick or anything that you want to do in that particular day. Followed by 4 times 50 meters kick with the 20 seconds rest. So here we're going to do 50 meters kick only using your legs with a kickboard and resting 20 seconds. So after you swim 50 meters you're going to rest for 20 seconds and you're going to swim another 50 and repeat 4 times like this. If you don't have a swim board ask your local pool they probably have it. If you don't we're going to leave the links down in the description with all their recommended equipment and you can find it. So let's move to 3 times 100 meters pull with also 20 seconds rest. So here we're going to do the same as here just pulling. We're going to pull your body using a pull buoy. Put it in between your legs and pull your whole body only using your arms resting for 20 seconds. So nice and easy don't drop your elbow. Yeah just warming up before the main set and we're going to finish the warm-up by swimming 6 times 25 meters drills. For the drills we're going to do first, third and fifth time we're going to do one arm freestyle drill and for the second, fourth and sixth we're going to do fists. So swimming on your fists yeah. So for the odds we're going to do a one arm freestyle drill where you swim using only one arm and breathing every stroke or every other stroke. So basically one arm in front of you and only one arm is working under the water and in freestyle. And the events which is second, fourth and sixth we're gonna do fists freestyle swimming. So basically instead of swimming freestyle you're gonna close your hand and swim using your fists. So also again don't drop your elbow practice that underwater part. And so yeah that's the warm-up for our practice 200 meters 50 freestyle 50 choice 450 450 skip with the rest 20 seconds 300 meters pull with the rest 20 seconds and 6 times 25 drills. Now that we have a warm-up we can get to the interesting part of the training the main set. So whether your goal is to improve endurance, build speed, work on your breathing or technique the main set will 100% reflect. Let me know in the comments below what is your swim goal. So for the main set of today's practice we will do intervals with very short rest in between. So somewhere from 100 to 300 meter intervals swimming at a comfortable pace somewhere in zone two with 70% of effort. So that means that the speed that you can maintain for longer periods of time. So not easy but not full out. Let's go. Alrighty so for the main set we're gonna do eight times 100 meters freestyle. So we're gonna swim with only 15 seconds rest. Yeah so here we're gonna do as I said zone two which is around 70% effort. So you're gonna swim 100 meters freestyle rest for 15 seconds and repeat this eight times. So the main idea here is that you hold the same time same speed and effort for each 100 and not trying to be faster or slower. So hold something that you feel comfortable with or alternatively you can also swim four times 200 meters freestyle. Yeah so here if you want to work on a little bit of a distance you can swim this set and the interesting part of this set is that we're going to swim a bit slower so 60% effort but we are going to decrease rest after each 200 meters. So after first 200 we are gonna rest for 30 seconds after second 200 we're gonna rest 20 seconds and after third 200 we are gonna rest only 10 seconds and then you're gonna swim the fourth and final 200 meters. So the main idea here even though it's a bit slower than eight times 100 meters freestyle you're going to decrease rest but trying to hold the same speed power and effort for each 200 meters. So here you have it main set if you feel like swimming a little bit shorter you can do eight times 100 meters if you feel like swimming a bit more of an endurance set you can try this nice set of four times 200 meters. So now the cool down never skip the cool down in swimming especially after the main set where your heart rate is really high so 180 and higher you need to do the cool down to let your body cool down your breathing to get to normal and your heart rate to drop. So for the cool down you can use different fun equipment like fins snorkel you can also you can you can also swim other strokes other than freestyle and incorporate some fun sets so let's design a cool down for your swim practice. So the cool down so for the cool down we're gonna do 300 meters using fins and here we're going to do 50 meters zipper drill plus 50 meters kick on your back. So here we're gonna do a 50 meter zipper where you basically swim freestyle but in the underwater part you're going to zip yourself with a thumb go into your armpit and then start starting the catch again and 50 meters kick on your back so you're going to kick while swimming backstroke. Basically if you are new to swimming you can hold your arms here down next to your hips and if you feel better swimming on your back you can go and bring your arms behind your head and you can put the stronger arm down and the weaker on the top of it and then you can lock it with your thumb and basically you can put this behind your ears and swim like this if you feel more comfortable kicking on your back. So then we're gonna do a fun part as I promised incorporate something fun in your cool down since you already finished the main set and you're about to leave the pool so do something fun. Today we're gonna do two times 25 meters dive. So what it is dive under the water with no breathing at all so here you can do as long as long as you can. This is the abbreviation for as long as you can. So basically you're gonna swim to 25 meters dive under the water you can do a dolphin kick and dive under the water or you can simply swim like a frog or breaststroke and dive under the water. Here you can do 10 meters that's fine 15 anything up to 25 meters and I recommend that you rest after 25 meters and then trying to push yourself even for a longer distance so let's say first 25 you will dive for 15 meters try to push harder and push for more for the second 25 so try to do 20 meters or even 25 meters if you can and then we're gonna wrap it off with 100 meters freestyle easy or let's say maybe even not freestyle just 100 meters easy. So here you can finish the practice with really really easy swimming whatever you feel like whatever you feel comfortable with and here you have it the cool down 300 meters and fins 225 dive for the fun part and 100 meters easy and that's a swim practice for you for today. So here you have it a swim practice that is designed for you to get better with your endurance and to last for longer so let's count all the parts warm up for the warm-up we have 550 meters for the main set whatever you choose to swim it's 800 meters and for the cool down we have 450 meters so the total of this practice is 1.8 kilometers which is amazing it's not too much it's not over two kilometer practice and it's not too little an amazing main set for you to get better with your endurance. So yeah let me know in the comments below if you like this format and if I should do more of that kind of stuff. Please subscribe to our channel, support us, like this video and we'll see you in the next one!