2. Swim at 100% speed all year long, not just during a taper.
3. Swim superfast all year long, not just during a taper.
4. Always work dry land to improve the components of fitness: strength, cardiovascular endurance, muscular endurance, agility and flexibility.
5. Work on starts turns and finishes almost every day in practice - at least five workouts per week.
6. Practice swimming with no breath during a 50m and with only a few breath during a 100m. This gives better body position and better speed.
7. Execute a high kick with the heels nine to fifteen inches out of the water... This gives better body position.
8. Practice reaction drills every day.
9. Change the training if a loss of speed results due to the trashing of the swimmers cardiovascular system or overtraining of their neuromuscular system.
10. Be happy, don't worry; get plenty of sleep and eat healthily.
COACHING MENTOR DR. SAM FREAS
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