Swimming Training Characteristics

Training units include:

• Warm-up with technique and mobilization elements.
• Sets of exercises designed to improve swimmer position in the water and strength; the main style is the front crawl.
• Interval exercises are designed to develop swimming endurance.
- Special elements, e.g., working on head and body position and propulsion.
Required equipment includes swim paddles, fins, a kickboard, and a pull buoy.

Division of the plan into training periods:

In the training mesocycle (i.e., the eight-week training period), some training sessions take place three times a week. However, there are also microcycles in which swimming training sessions are planned four times a week. Additionally, two strength training sessions are planned every each week.

Characteristics of the strength training plan:

1. Frequency of strength training: Strength training is scheduled twice a week to allow for muscle recovery and prevent overtraining.

2. Muscle Distribution: The plan is based on an appropriate distribution of the muscle groups involved in swimming, such as the upper body and postural muscles. This directly impacts strength, power, and the biomechanics of the musculoskeletal system. Additionally, the program focuses on the muscle groups involved in the other two triathlon disciplines: running and cycling.

3. Loads: Loads are adjusted according to the athlete's fitness level and experience. Progress in strength training involves gradually increasing weight and learning advanced exercises that engage the relevant muscle groups more intensely. The intensity of the exercises also changes.

4. Variety of exercises: The plan includes Bulgarian squats, bench presses, leg raises, seated rowing, and lat pulldowns. These exercises help athletes develop strength and muscle coordination, stabilize their posture, and improve their propulsive power in swimming. These qualities are essential for success in swimming. The program aims to improve strength and power in swimming-specific movements. Additionally, the second part of the program focuses on muscle hypertrophy to a lesser extent than the first training mesocycle. This allows for development of the musculoskeletal system's strength.

5. The second part of the program includes the most effective strength exercises for swimmers. The second mesocycle is designed to teach athletes the correct technique for the included exercises. This allows for further development of strength and power in the musculoskeletal system in the next mesocycle.

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