DR.ROMANOV'S SAMPLE TRAINING SESSION FOR SWIMMERS - Beginner Level
This is a very general and basic sample of a training session.
Dr. Romanov's training sessions are precise and calculated for each individual athlete he works with, so while all of them use the
same techniques, they train according to different
programs.
Just to offer you some guidance in making your own training sessions for now, below are a few recommendations for
beginner level swimmers. A
sample training session for runners is also available,
click here to read it.
1. WARM UP. Just like a running session, or any other training session for that matter, every swim session should start with a
warm-up. At the beginning, when you're just starting your work on improving your swimming technique, Dr.Romanov advises to avoid actual swimming during the warm up. Instead do basic drills which also double as strength exercises (
Dry Land Swimming Drills, p.288-291) and basic flexibility exercises (Here's one: hold a bar or rope in both hands, spread your hand positions (grip) wider than your shoulders or whatever is initially comfortable for you, hold your arms extended in front of you and bring them up, back over your head and down without bending your elbows. Do 2-4 sets of 10-12 repetitions. More swimming specific flexibility exercises will be available in the "Swimming Technique Taught Through the Pose Method" book and our future articles on swimming)
2. STRENGTH CONDITIONING & FLEXIBILITY EXERCISES. The swimming technique drills, like swimming itself,
require adequate strength, so it is important that
strength exercises are done on a regular basis. Adequate
flexibility is imperative as well. Without developing your strength and flexibility you will not be able to take your athletic performance to the desired heights. Your will alone won't survive the pressure of physical demands on your body. As mentioned above, flexibility exercises will be available soon, some technique drills can be used as strength exercises at the beginner level. (
Dry Land Swimming Drills, pp.288-291,
Elastic Tubing Drills pp. 310-312). Perform 4-6 sets of 12 or more repetitions, enough to get the feeling of your muscles burning.
3. TECHNIQUE DRILLS. This is what's going to make you a much better swimmer. So the technique drills should be performed with meticulous focus. Since you already have the
Dry Land Swimming Drills included in your
warm up and cool down as well as the strength conditioning part, it is OK to proceed to
Drills For Floating Support (pp.291-294) and
Drills For Moving Support (pp. 294-312). Perform 4-6 sets of 12 or more repetitions, enough to get the feeling of support and to make muscles load. To enforce the proper execution of required movement during swimming, perform a short swim (1 pool length) after each set of drills.
4. SWIMMING. Avoid swimming for speed or distance while working on your technique. It is essential to get used to the perception of proper movement in water. At the beginning, it is recommended to perform short swims (1-2 pool lengths) interlaced with technical drills and strength exercises. For now basically combine points 3 and 4.
5. COOL DOWN. It's important to have a cool down session at the end of your training part in order to bring your body back to normal levels of operation. So to make your task easier, feel free to repeat what you did during the warm up, but with fewer repetitions.
As always, maintain your focus during the entire training session. It is best to cut your
training short, if you're unable to maintain focus and come back fresh next time.
If at all possible, videotape your training sessions for
analysis. One picture is worth a thousand words. It will also be easier to track your progress as you move along and improve your swimming technique with the Pose Method.
Article by Dr. Nicholas Romanov
Composed by L. Romanov
