Sprinter Training Middle distance Training Long Distance Training Marathon Training

Ok, you have probably just finished to read the Warm Up article. Now we get to the harder part! Wen will have to choose between different kinds of training:

1. Sprinter Training

2. Middle Distance Training

3. Long Distance Training

4. Marathon Training

Sprinter Training

This is a guideline for Sprinter Training, which is targeted on the 50 mts-100 mts racer (sprinter). A sprinter competes only in the swimming pool. So that is where the training takes place too. We usually train in short series, like 4x50 mt with 3 mins break, 4x15 mts at the max speed, 100 mt as competition...and so on...

Some athletes, to improve endurance, do some training in the open water (sea, lake), but it's just as "part of the training"...

Middle Distance Training

Different is for the other kind of Sportsmen, so we mean competitions from 200 to 400 and over, called Middle Distance Races. We have here a strange sportman. He is able also to swim 100 mts or 800 mts quite good. The trainings are focused on short series about 400-600 mts. A lot of quality, and little quantity is good for him.

Long Distance Training

Now we arrive at the next level, the Long Distance Races. These are for the athlete who prefers to swim from 800 mt to 6000 mt. He usually trains exclusively in the swimming pool, but one month before competitions starts to train in open water too. 4-5 kms is the medium distance per session. A long distance swimmer usually trains with the following series:

12x100 mts

4x400 mts

400+300+200+100 mts

3x1000 mts

Marathon Training

Well, this is probably the minor part of the total...this kind of competitions consists in races of 12000 mt or 20000 mt. The Marathon Swimmer can train in the Swimming Pool and also outside, swimming per esample 3x4000 mts, 6x2000 mts or 10000 mts with no stops. You have to beware about your feet and your safety. Swimming these long distances with a monofin could hurt. So you better choose a very-very-very comfontable shoe, let the feet rest for a while every 4-5 kms.