「Keng Sports」4WKs Swim Basic Movement四週游泳基本動作訓練

Training Load By Week
Training Load By Week

Around the basis of action training, the goal is to improve the efficiency of swimming action. Each training volume of about 1000 ~ 1800 meters, suitable for entry triathlon athletes

Sample Day 1
1000m
基本動作練習

warm up 200m任意姿勢
8x25m側肩踢水(左、右邊各4趟,拿浮板)rest 20s
Rest 2 mins
8x25m單臂划手(左、右邊各4趟,拿浮板)rest 20s
Rest 2 mins
6x50捷式踢水(拿浮板) rest 30sec
100~200m慢游緩和,任意姿勢
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total 1000~1100m

Sample Day 4
1000m
基本動作練習

Warm up 200M任意姿勢
•單臂划手50Mx4 (25M換手)Rest 20 sec
•單腳捷式踢水25Mx4(15M+10M放鬆)Rest 15sec
•踢水 50x4 (25捷式+25仰式)Rest 20 sec
•300M長泳

Sample Day 8
1000m
基本動作練習

warm up 200m任意姿勢
8x25m側肩踢水(左、右邊各4趟,拿浮板)rest 20s
Rest 2 mins
8x25m單臂划手(左、右邊各4趟,拿浮板)rest 20s
Rest 2 mins
6x50捷式踢水(拿浮板) rest 30sec
100~200m慢游緩和,任意姿勢
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total 1000~1100m

Sample Day 10
1500m

Warm up 400m(200游swim+200踢水Kick)
•4x100m Basic drills基本動作分解 rest 20 sec
•6x50m 拿浮板踢水Kick rest 20 sec
•6x50m 捷式swim rest 15 sec
cool down 100M swim

Sample Day 12
1400m

Warm up 200 swim
•12x25m 踢水Kick(捷式Freestyle/仰式Backstroke) rest 15 sec
•12x25m 單臂划手2 single arm drills rest 15 sec
•8x50m 夾板划手
Cool down 200m

Sample Day 15
1400m
基本動作練習

Warm up 200M任意姿勢
•單臂划手12x25m (25M換手)Rest 20 sec
•單腳捷式踢水6x25m(15M+10M放鬆)Rest 15sec
•踢水 10x25m (25捷式/25仰式)Rest 15 sec
•8x50m 夾板划手pull buoy 
Cool down 100m

Sample Day 17
1500m

Warm up 400m(200游swim+200踢水Kick)
•4x100m Basic drills基本動作分解 rest 20 sec
•6x50m 拿浮板踢水Kick rest 20 sec
•6x50m 捷式swim rest 15 sec
cool down 100M swim

Yuan Keng Hsu

Triathlon、Cycling、Swim Coaching