Training with a personal swimming coach for adults. "Kyiv Ploschad Individual training in the pool

The first rule of swimming is that there is no "correct" way to swim. Just as everyone runs differently, everyone swims differently. "All good swimmers start from perfect stroke technique but incorporate their own moves into it," says Jamie Baron, Chelsea Piers Fitness Club Director of water sports sports. And he adds: “You should try to use the ideal technique in the way that physiology allows you.” This means that you do not need to compare yourself with a person floating on the next path.

Make it your habit

“Going to the pool once or twice a week is a great way to achieve nothing,” says Jamie Baron. "If you don't invest your time, don't expect results." New to swimming and worried? The only way to overcome your fear is to make yourself feel comfortable in a new environment. “This process will be greatly accelerated if you go to the pool more often. Four 30-minute workouts are better than one 2-hour workout,” says Jamie Baron.

Invest in good inventory

Straighten up

You probably know that your body should be like a straight line in the water. Straightened up? Is it true? “The more straight you stay in the water, the less resistance you create, and the easier it will be for you to make strokes,” says Amanda Elizabeth Sawyer, trainer at New York's Health and Racquet Club. "This is especially important for open water, where there are many more unpredictable moments, such as waves, currents, other swimmers and aquatic inhabitants.

blow bubbles

Sounds childish, but blowing bubbles is an important exercise. "Your head should be submerged in water, exhale through your mouth, your goal is a long chain of bubbles," says Ellis Peters, trainer at the famous American fitness club Equinox. “Say ‘Hmm’ as you exhale. The presence of sound is an audio confirmation that there is still air in your lungs.”

The best way to learn how to breathe correctly? “Look down—I mean the bottom of the pool—as you exhale,” says Amanda Elizabeth Sawyer. "By being face down, you keep your body straight."

Keep your head above the water

To breathe while freestyle swimming, you don't have to keep your entire face above the water. "Keep your head in neutral position while you swim, and turn it just to breathe. It is important not to lose momentum,” says Sarah Borrell, top notch trainer in triathlon and swimming in the Masters category.

Minimize head movements

Move your head only when necessary (namely, to breathe). How more movement head you do, the less they point clearly forward. Amedeo Pablo Olivares, trainer at the New York-based Health and Racquet Club and operations director of the Pinero Swim Club, advises thinking of your head as a steering wheel in a car - where it goes, the body goes, so keep it straight.

Focus

In the water you cannot look around, hear, talk - you can only put everything out of your head. If you think about something negative, you may panic. “So, just breathe,” says Laura Kozik, an instructor at the Equinox fitness club and creator of the New York women's triathlon Team Lipstick. "Focus on your good shape, focus on your breathing, and focus on turning your body into a car...best in a Ferrari."

Practice swimming on both sides

“The shortest path between two points is a straight line. Swim straight, developing a balanced technique on both sides of the body,” says Laura Kozik. She suggests trying one-arm exercises to develop both the right and the left: extend your arm in front of you and hold it in this position while you stroke with the other arm throughout the entire length of the pool. “You will also learn how to breathe correctly on both sides,” adds Laura Kozik. “After all, you can turn to inhale only towards the arm that is currently working.”

Shoulders down, hips up!

"Believe it or not, the most an important part swimming is what happens between your hips and the top of your head,” says Misty Hyman, winner of the 2000 gold medal at the Olympics in the 200m butterfly, currently training other swimmers. To keep your hips higher in the water (which allows you to breathe more freely), make sure your head is in a neutral position (neck is long, straight) and your eyes are looking down. Keep your torso straight and lean slightly top body towards the bottom. This will help you keep your hips up.

Arms must be long

The freestyle and backstroke stroke requires the swimmer to rotate both the shoulders and the hips at the same time. The leading hand reaches forward while the other grabs the water and moves back along the thighs. What is the key to creating this effective, coordinated movement? " Long arms, long strokes and maximum spin axes should be the focus,” says Ellis Peters. Extend your arm fully at the beginning of the pulling movement and again at the end. Your shoulders and hips will roll out at the same time.

Longer stroke

"Many people who swim for themselves don't increase their stroke length, which is probably the most important detail in swimming," says Radenko Miskovich, Chelsea Piers NYC Elite Personal Trainer. A longer stroke results in maximum speed with minimum energy expenditure. To improve your stroke, Radenko Miskovich suggests trying freestyle with straight arms. Hint: Imagine trying to pick apples from a tree directly above you, twisting your hips to get as many as you can.

Protect your shoulders

Shoulder injuries are very common among swimmers. “When freestyle swimming, make sure your fingertips enter the water first with every stroke,” says Sarah Borrell, top-notch triathlon and masters swimming coach. Avoid entry first thumb, as this may put too much stress on your shoulder.

draw a line

To move faster, focus on moving your arm straight back as you roll your shoulders and inhale. “Your arms should not cross the center line of your body during any phase of the stroke,” says Amedeo Pablo Olivares.

Increase your speed

Swimming short distances at a slow pace won't help much if you want to get better and faster. Instead, Radenko Miskovic recommends adding sprints to your regular workouts - swim 12 seconds or less with maximum speed, then - recover. Divide the pool into swimming zones with different intensities. Experiment to find your top speed.

Push yourself to the next step

"Legs are the most large group muscles in our body and they require the most oxygen. Working on the legs is vital for a swimmer,” says Paula Newby Fraser. She recommends adding 180-meter exercises to your warm-up.

Foot movement - whip

“When it comes to footwork, it’s very easy to overdo it. It can be tedious and much less effective than a push that looks like a whip movement,” says Misty Hyman. Imagine you want to pour something out of your fingertips. The movement of the whip starts from the hip, then the buttocks come into play and back muscles hips to lift the leg up. "You should feel like you're getting momentum as you move your foot down as well as up," says Misty Hyman. "If you do it right, your knees won't stay directly opposite each other - they will move vertically in a scissor fashion."

Pull your socks

Keep your socks out! "It makes you more focused," says Maria Compos, personal trainer at New York's Health and Racquet Club. "When you don't pull the sock, your feet and Bottom part bodies work against the water, slowing you down."

Swim from the hip

Do not bend your leg at the knee - think about the whole leg taking part in the push. “Pushing from the hip is the opposite of pushing from the knee,” says Maria Kompos. “Knee flexion creates resistance, while relatively straight legs allow you to move with less effort. You're using other muscles like the hamstrings and glutes, not just the quads."

Make turns perfect

If you do turns correctly, they will help you improve your swimming technique (and competition) by new level. “You have to control the distance to the rail in order to do the somersault in time. A strong and correct push can give you an advantage in the swim and help you catch up with the opponent, - says Gregory Kinchelo, Main coach swimming at the New York Athletic Club.

Hold your breath

The final sprint can change everything during a competitive swim. Gregory Kinchelo recommends not to breathe in the last 5 meters before the finish, even if you think it is necessary. Instead, focus on touching the railing as quickly as possible. When finished, you can breathe.

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Swimming lessons for adults in Moscow: full program

METHOD «SWIMMER` S WAY»

All our training is based on learning special commands in the water. These commands are formed for the student to quickly master the correct body movements in the water. In the process of learning, the student gives himself these commands with the help of a coach. We call these commands “formulas”. They are designed for every way of sailing and work at the level of the central nervous system student.

The student goes through THESE FORMULA in the course of the entire training from the first (initial formula) related to applied swimming to the last formula, which refers to the professional swimming formula. This is a very productive and interesting path that students go through during several stages of training. As a result, students master the professional swimming technique in all ways.

FIRST STAGE: "INITIAL TRAINING", 1-3 months

This step is for people who want to:

• Get rid of the fear of water.
• Love water.
• Strengthen your back.
• Lose weight.
• Improve the condition of the body.
• Learn the right technique.

The first stage of training takes three months. During his students master all the ways of swimming. After the first stage, you will swim confidently in the following ways and cover the following distances without stopping:

• - from 500 meters or more.
• - from 200 meters or more.
• - from 100 meters or more.
• - from 100 meters or more.

In one training session (45 minutes) in the third month of training, students will easily overcome distances from 600 to 1000 meters. All these are indicators for people who did not know how to swim before. Those who successfully swam earlier and came to us to supply equipment, of course, will be able to overcome greater distances.

SECOND STAGE: "ADVANCED COURSE", 4-10 months

The stage is characterized by an in-depth STUDY OF PROFESSIONAL SWIMMING TECHNIQUE.

This stage is suitable for people who want to:

• Learn to swim properly.
• Prepare for competitions at various levels.
• Get stronger.
• Discover the world of professional swimming.

This stage consists of seven months: from the fourth to the tenth month of training. During this period, students go through the path of complete mastery of professional swimming techniques in all ways. All swimming methods begin to be studied according to the principle of complication coordination exercises and increase the functional load on the body.

After the second stage, you will be a professional swimmer in all types of swimming and be able to swim non-stop the following distances:

• Crawl - from 1500-3000m.
• Breaststroke - from 1000m and more.
• Dolphin - from 200-400 meters.
• Back - from 400 to 800 meters.

THIRD STAGE OF TRAINING: "PROFI", 11-12 months

This stage is suitable for people who:

• They want to improve their technique.
• Improve your personal record.
• Prepare for the competition.
• Become a professional swimmer.
• Improve skills for open water competitions and Masters.

This stage takes place at 11-12 months of study. After this stage, the student of our club goes into the category of "Pro" and begins to train according to the swimmer training system highest qualification. At the third stage, students consolidate their professional swimming technique through intensive training process using zonal loads in a wide range. Here we teach students to keep professional technique against the background of physical fatigue.

Outcome:

All of the above training system was designed so that the student can effectively learn swimming from the very basics to obtaining positive results associated with the development of professional swimming.

In the course of training, we study each new style of swimming and bring the skills of mastering it to sports perfection. This allows the student to effectively engage new body muscle groups and master new breathing rhythms. In the future, this skill allows the swimmer to use all the muscles of the body to the maximum in one workout mode and, due to correct breathing and balanced loads, increase general tone body and increase the metabolic rate.

In between work and home routine, you want to relax and unwind. When you only have an hour to relax, why not go to the pool? Swimming has been proven to be an effective remedy for stress and fatigue. Water "washes away" negative energy and cleanses the body.

Swimming pool for training and treatments

We offer swimming lessons for adults from scratch, as well as a series of wellness classes for those who are already confident on the water. Trainings and procedures take place in a pool with ion-purified water - you will not smell the chlorine and can fully relax.

Our adult swimming courses are designed for people different ages- we are looking for an individual approach to representatives of the young and older generations. Under the guidance of an experienced coach, you will easily overcome uncertainty and master the basics of moving on the water, and later learn to swim in different styles. Who knows, maybe you'll get so carried away with a new hobby that you'll want to sports category? Then we will prepare for the competition together.

Benefits of our school

Our swimming school for adults and children is characterized by a friendly atmosphere and a flexible approach to clients. On group lessons you will feel the emotional support of the coaching staff and students, and by choosing personal training, you can easily fit them even in a busy work schedule.

Advantages of the school "ABC of Swimming":

• professional swimming coaches;
• several levels of training - from elementary to precompetitive;
• adequate price for training;
• wellness and relaxation treatments.

We are not the only ones who organize swimming lessons for adults in Moscow, but we can confidently call our school one of the best. If you haven't signed up for a trial class yet, do it now! We are located in the North-Eastern District (SVAO), near VDNKh.

note

• To practice in the pool, you need to have with you: a medical certificate, a swimsuit or swimming trunks, a cap, glasses, pool shoes, a towel, soap, a washcloth.
• Entrance to the pool: 15 minutes before the start of classes.
• If you missed a lesson, then if you have medical certificate the lesson can be rescheduled to the next month or attend a workout during the current month with another group.
• At your service: comfortable locker rooms with lockers, hair dryers.