TRAINING POOL & TECHNIQUE
Using the pool to develop swimming in autumn
As the mornings get cooler and darker, the pool suddenly becomes more appealing this time of year… so how do we make the most of these sessions to develop our swimming over the autumnal months?
NICOLA BUTLER
In the pool …
Building endurance and intensity
If you have been swimming longer distances in open water, then you need to maintain this aerobic fitness in the pool too, but you also need to consider sharpening up your speed and intensity through a variety of sets and equipment. Start each session with a long easy warm-up to maintain aerobic fitness; use fins if you want to work on technique too without compromising speed. Aim to complete a minimum of two aerobic-based sessions per week in the pool, which include longer, slower distances with less rest/stop periods. As you get stronger and used to the pool environment, add in short, sharp, high intensity sets to build your anaerobic system through interval/tempo sessions. These sessions should include 25m/50m/100m sets with rest periods to maximise oxygen intake after each set. Aim to do 1-2 high intensity sessions a week if you can. If you are new to this type of training, then your muscles may feel tighter or more fatigued in and out of the water.