泅水练习计划(国外英文资料).docVIP

游泳训练计划(国外英文资料) First, the two-week training program Main task: improve the technology and develop aerobic endurance [first week] For the first time, Land: strength endurance practice Water: 200M breaststroke; 12 x 50M leg (frog, self, tilt, butterfly) support board; 12 x 50M freestyle stroke (splint); 800M freestyle, 50M freestyle (quizzes, meter). The second time Land: physical flexibility exercises Water: 200M medley swimming technology swim; 10x 50M freestyle leg, 10x 50M freestyle hand (splint) technology tour; 20 times 50M, 15 seconds (butterfly, pitch, frog, self). The third time Land: strength endurance practice Water: 400M freestyle; 3, 300M breaststroke technology; 1000 m freestyle. 200M medley swimming. [the second week] For the fourth time Land: strength endurance practice Water: the 400M medley; 8 by 25M freestyle, 200M backstroke, 200M breaststroke technology; 20 times 50 minutes of intervals, 15 seconds. The fifth time Land: flexibility exercises Water: 200M breaststroke; 10x 100M freestyle legs; 8 by 50 stroke practice (butterfly, pitch, frog, self); The 800 m freestyle. The sixth time Land: strength endurance practice Water: 200M backstroke; 400M medley swimming; 8 by 15M freestyle, quick swim; 8 by 50 legs (butterfly, pitch, frog, self); 8 by 50 hands (butterfly, pitch, frog, self); (butterfly, pitch, frog, self). 4 times 25M (butterfly, pitch, frog, self). [third and fourth week] Task: improve technology, speed and aerobic endurance [the third week] The seventh time Land: flexible practice Water: the 400M medley; 8 * 25M (butterfly, pitch, frog, self) quick swim; 30 times 50M (3, 3, 3, 3 frog, 1 butterfly) repeat 3 groups for 20 seconds, 3 to 5 minutes between groups. 4 x 25 m. The eighth Land: maximum strength practice Water: 200M breaststroke; 8 by 15M freestyle swimming fast; The 1500 m freestyle. The ninth Land: flexibility exercises Water: the 400M medley; 10 times 50M legs fast, 30 seconds (3, 3, 3 frog, 1 butterfly). 8 by 50 technology (but