![]() The results show that a combined swimming and strength training regimen seemed to have a better effect on swimming performance than a swim-only approach to training. This review shows that swimming differs from other sports as it is performed in water, and this demands a specific way of training. All methods had intervention groups that increased their swimming performance. The review revealed no clear consensus on which method of strength training was the most beneficial to swimming performance. The percent change in performance and between-group ES were calculated 27 studies met the inclusion criteria. ResultsĪ range of studies investigating different strength training methods were examined. Percent change and between-group effect size (ES) were calculated to compare the effects of different training interventions. Non-English language articles were excluded. Studies were eligible if they met the following criteria: (1) a training intervention lasting longer than 3 weeks that investigates the effects strength training has on swimming performance, (2) involves youth or older experienced swimmers, (3) involves in-water specific resistance training, dry-land swim-like resistance training or non-specific dry-land strength training and (4) interventions with clear pre- and posttest results stated. MethodsĪ systematic review of the literature was undertaken using the following databases: PubMed, SPORTDiscus and Scopus. The study was undertaken to examine (1) how different approaches to strength training for competitive swimmers can improve swimming performance and (2) which form of strength training resulted in the largest improvement in swimming performance. There are disagreements in the literature on which training methods lead to the greatest performance improvements and to what degree resistance training must be specific to swimming to transfer to swimming performance. There are several ways to embark on strength training, which to different degrees follows the principle of specificity. Return to Table of Contents for ICAR 1991-92 Report.Strength training is widely used in swimming for improvement in performance. 6 x 200 m with 30 sec rest at 96% of 400 m pace and.10 x 200 m with 60 sec rest at 96% of 400 m pace. ![]() The stimulation of maximum aerobic capacity can be achieved by swimming: This is why the discovery of the "best" set is desirable. However, interval training allows a greater volume of work to be performed at the desired work level when compared to that which is achieved in a continuous swim. The above two statements are correct irrespective of the repetition distance and as long as the work heart rate is 160 bpm or higher.Ī continuous swim is a valid means of training for specific endurance adaptations. When the heart rate during the rest interval drops to more than 30 beats below the work rate, the work will be anaerobic.When the heart rate during the rest interval is kept within 10 beats of the work rate, the work will be aerobic.Such a set is almost as good as the 30 sec rest 200 m set.Īn important finding of the study concerned the length of the rest interval and its effect on the physiological capacity trained. ![]() It is also reasonable to train using 20 repetitions of 100 m at 95% of 200 m pace if the rest interval is between 15 and 30 seconds. In these swims strict adherence to the pace and rest interval is important. It is possible to reduce the rest period to 30 seconds and decrease the number of repetitions to a maximum of six. Thus, a training set that stimulates EN-2 level fully has these characteristics: When the rest interval was reduced to 30 sec, only six repetitions were possible. When 60 sec rest was provided, swimmers were able to complete 9 of the intended repetitions at the set pace. However, the difficulty of the sets was excessive. The 200 m distance repetitions best matched the aerobic:anaerobic proportions of the continuous swim. The following sets of repetition swimming with an intensity that taxed 100% of VO 2max were compared to continuous swimming at the same intensity: This study attempted to determine which training set would best stimulate maximum endurance development. This latter form of adaptation is usually desirable in the specific preparatory phase of training. The second form of endurance training is that which taxes the endurance capacity fully, that is, the maximum aerobic capacity is stimulated (intensity level EN-2). Intensities A2 and EN-1 are appropriate for basic preparatory training to establish an aerobic base that will enhance recovery and the tolerance of work volumes, essential features when specific preparatory work is undertaken. Two forms of endurance training are desirable. Swimming Science Bulletin INTERVAL TRAINING FOR MAXIMUM ENDURANCE (VO 2max) DEVELOPMENT
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