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The 10 most EFFECTIVE swimming workouts - The world of 25 meters

Swimming is not only a sport, but a discipline that requires endurance, technique and determination. For swimmers looking to improve their performance and reach new goals, the key is an effective and well-planned training routine. Here we present the 10 most effective workouts that will help you perfect your skills in the pool.

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1. Speed ​​Interval Training (Sprints):

Speed ​​interval training is essential for improving speed and endurance. Alternate short, fast bursts of swimming with short rest periods. This type of training helps improve cardiovascular capacity and efficiency in the water.

2. Resistance Training with Pull Buoys:

Using pull buoys during resistance training helps isolate the arms, allowing the upper body to work harder. This strengthens the arm muscles and improves swimming technique.

3. Swimming with Paddles:

The paddles are used to increase resistance in the water, strengthening the muscles of the arms and improving the technique of entering and exiting the hand in the water. This training is especially useful for developing a more powerful stroke.

4. Technique Training with Pull Buoys and Shovels:

Combining pull buoys and paddles in a single workout allows you to focus on technique while working on strength. This helps correct technical errors and simultaneously strengthen the muscles.

5. Long Distance Training (Lap Swimming):

Swimming long distances at a constant pace improves endurance and cardiovascular fitness. This training is essential for distance swimmers and helps develop a solid base.

6. Butterfly Training (Butterfly):

The butterfly is one of the most challenging disciplines in swimming. A specific butterfly workout improves core strength, coordination and endurance of the chest and shoulder muscles.

7. Leg Training with a Kickboard:

Using a board during leg training helps isolate leg muscles, improving strength and leg shake technique, essential for optimal performance in all strokes.

8. Agility Training (Drills):

Incorporating agility exercises and specific drills improves coordination and perfects technique. Exercises like the catch-up drill or the zipper drill are useful for working on specific components of the stroke.

9. Speed ​​Training with Elastic Bands:

Elastic bands applied around the ankles increase resistance in the water, strengthening the leg muscles and improving speed and power in swimming.

10. Bilateral Breathing Training:

Bilateral breathing training, alternating sides with each stroke, improves symmetry and balance in the water. This is crucial to maintaining efficient technique over long distances.

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