Here is the program for you who can swim 1,000 meters in under 20 minutes with lifeguard certification.
Do you need challenges in the swimming pool? Then try our training programs for the super swimmer – you who cover 1,000 meters in under 20 minutes. As a super swimmer, you can freely put together your training according to your goals and interests.
Back crawls can be good to include in your training, as this style is good for loosening up the shoulder. It is also good to be able to move the opposite way around if you swim a lot of backstroke.
Whether you want to use breaststroke and butterfly in your training depends a lot on how good you are at these types of swimming and how much you want them. Breaststroke and butterfly are usually swum in shorter distances and can be used to increase strength in the upper body.
You will experience by far the greatest progress with training four times a week. You can also consider joining a club if you lack inspiration at this level.
Program A
Warm-up:
Start with 400 meters at a calm pace, where you just “find the water” and switch between 50 meters with crawl and 50 meters with backstroke.
Technical training:
Swim 8 x 50 meters, where you really focus on your technique. Alternate between 50 meters of technical exercises and 50 meters of compound swimming.
Fitness training:
- Swim 100 meters + 200 + 300 + 400 + 300 + 200 + 100, where you keep pace in all sets. If you want to give it an extra shell, you can use hand plates and pull boys so you only use your arms. 2. Swim 40 x 25 meters at high speed with a break of 10-15 seconds between each stroke. Even if you now do interval training, there must be a focus on the technique as well. Count any your arms. You can swim either breaststroke or fly in this exercise.
Swimming off:
You land again with 300 meters, where you alternate between a 25 meter crawl with 2 breaths and a 50 meter backstroke.
Program B
Warm-up:
Start with 400 meters at a leisurely pace. Switch between the styles.
Technical training:
Swim 8 x 25 meters with optional technical exercises – and cherish the detail.
Fitness training:
- Swim between 400 and 800 meters, where you alternate between 25 meters with the “superman” exercise, 25 meters crawl, 25 meters with the “1-10” exercise and 25 meter crawl. Keep a good pace so that the heart rate rises. 2. Swim 4 x 200 meters at your pace and then 8 x 100 at pace time -5 sec. Take a 20-second break for every 200 meters/100 meters. 3. Swim 8 x 50 meters, swimming the first 50 meters with maximum power, and then the next 50 meters relaxed. And that’s how you switch between going all the way up in gear and all the way down.
Swimming:
Round off a hard workout with 100 meter backstroke + 100 meter crawl + 100 meter backstroke at a leisurely pace.
Program C
Warm-up:
Start with a 200 meter medley swim and then do 6 x 50 meters (25 crawls without breathing + 25 backstrokes) to get your body going.
Technical training:
At a medium-high pace, you swim 8 x 25 meters, where you count arm strokes. Then take another 8 x 25 meters with the lowest number of arms and increase the speed during the 8 lanes.
Cardio training:
- Start with 12 x 100 meters in your pace time +5 seconds. Then swim 8 x 100 meters at your pace. Finish with 4 x 100 meters in your pace time -10 seconds. 2. Swim 4 strokes of 4 x 25 meters with a pace time of +10 seconds and with great focus on gliding in the water.
Swimming:
Round off the training with 400 meters of mixed swimming.
