Does anybody know any good swimming sets i can do on holiday that will keep me fit and continue my speed?

Question

and also thats how i write using msn i dont us it in my english classes so my answer is no i dont need to learn english because i already know how to speak it : I

Answer 1

First, how about using English?  'da hols'??

Be certain to do about 1000 yards of warm up before harder exercise.  Warm up should include kicking and build up swims (at the end) to increase your heart rate.

Start off with a kicking set ...

kick 10 x 50 on 1:15 or 1:20   one length slow, one length fast

or

kick 75 on 1:40, while doing the 75 get your 50 time.  Then kick a 50 on 1:10  and beat the 50 time.  Do that 4 to 8 times.

Swim 6 x 175 IMs on 4 minutes do only one length fly

Swim 10 x 50 on 1:15 ... one length free, one 25 fly

Swim 10 X 25 on 1 FAST, one or zero breaths.

thats about 3750 yards and will take about 90 minutes which is a good distance for a 12 year old on a summer rec league team who needs to learn English.

Answer 2

200m warm up (free style)

100m flutter kick

100m whip kick

100m dolphin kick

100m flutter kick (on back)

4x 50m sprints (repeat for each stroke)

- do 10 water push up's in between each set

100m cool down of sculling

Answer 3

If you can temporarily join another club for a reduced fee I would try that, that way you're not only working out but you can still get feedback on your technique (and maybe even swim in a meet or 2).

Otherwise if you don't have this option I can only recommend a general idea for your set since I don't know things like your common splits, rest intervals, breaks and other factors that all coaches use when putting sets together. If you were in high school and provided some more info like best times then I'd gladly give you a detailed set but since I'm not familiar with your age bracket times for both competition and practice I can only be general.

Start out with a warm up starting off with a freestyle swim 3 times the distance of your average swim in competition (keep it on factors of 50 if you're in a 25 yard/meter pool or factors of 100 if you're in a 50 yard/meter pool). Then do some kicking, either 4 or 6 times of 100's alternating free and fly and then do 4 75's pull again alternating free and fly. Finish off the warm up set with 6 hard 50's of your choice of stroke on a challenging interval but one that you know you can make 6 times in a row.

For your main set do 6 lines, every even numbered line being kick (your fly kick will make or break you really). To start go with a 300 swim-kick-pull (you can split it up with 50's or 100's, either way you want to) and then do 2 200's kick on a moderate interval. Next do 25 or 50's drill for a total of 300 yards on a common interval to work on technique and then do 3 100's kick on a hard interval. Next do 2 150's 50 swim 25 drill on a moderate interval and then do 4 50's kick on a very challenging interval.

If that takes you to the time that you normally spend in the water do a warmdown of at least 200 with no fly; you can do freestyle, breaststroke or backstroke but not fly for warmdown. If you have at least 20 minutes left after that do a final set with sprints and drill included, commonly during this set we'd work on things like technique and things like that. You can also try breathing exercises but PLEASE do not do these when there's no one else around, I nearly drowned this past swimming season doing these, I was lucky just to get out of the water afterwards.