Swimming training programme:

This plan is designed for swimmers who have basic skills in three swimming styles—backstroke, freestyle, and breaststroke swimmer can continuously swim 300 meters.

It combines twice-weekly strength training focusing on key muscle groups for swimming with swim special workouts aimed at improving technique, endurance, and power.

The program progressively increases load and emphasizes proper exercise technique to build muscle strength, mobility, and injury prevention over an 8-week period. Swimming program is designed to improve endurance as well as proper swimming technique.

Characteristics of the Strength plan (spec. swimming)

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

2. Muscle Division: The plan is based on the proper distribution of the muscle groups involved in swimming, such as those in the upper body and those responsible for posture. This directly impacts strength, power, and the biomechanics of the musculoskeletal system. The program also targets the muscle groups involved in the other two triathlon disciplines: running and cycling.

3. Loads: The loads will be adjusted according to the athlete's fitness level and experience. Progression will consist of gradually increasing the weight and intensity of the exercises.

4. Variety of Exercises: The plan includes Bulgarian squats, barbell presses, leg raises, seated rows, and lat pull-downs. These exercises help athletes develop strength, muscle coordination, posture, and power. These are the features required for success in swimming. The program is designed to improve strength and power. Additionally, the first part of the program targets muscular hypertrophy to further enhance strength and power.

5. The first part of the program incorporates the most effective strength exercises for swimming. It teaches athletes the correct technique for these exercises, enabling them to develop more strength and power in the next mesocycle.

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