swimmingmadesimple

[swimmingmadesimple]

Sea Swimming Benefits 

Sea swimming has been known to actively improve your health and wellness with calming immersion and exposure to sunshine. Elements in the seawater activate the body’s healing mechanisms and support healing for diseases, asthma, bronchitis, arthritis and localised aches and pains. Also rich in magnesium, seawater helps release stress, relax your muscles, promote deep sleep and spiritually cleanse your aura. Swimming in the sea has also been linked to stimulating the parasympathetic system which is responsible for rest and repair and can trigger the release of dopamine and serotonin. These are a vital part of keeping us happy and low levels are linked with depression.

[swimmingmadesimple]

Tumbling into Wednesday with some tumble turn drills 🏊🏻‍♀️ A well-executed tumble turn is undoubtedly faster than a touch turn. If you never race in a pool, you might think that this is irrelevant, but being able to tumble turn may allow you to move into a faster lane during training sessions. Here are some drills to take your turn to the next level 1. Slow handstand tumble 2. Swim Tumble Swim 3. Tumble Turn Hold Ensure your exploding off the wall ! Let us know your favourite tumble turn drills 🏊🏻‍♀️

[swimmingmadesimple]

Training Tuesday 

Kicking the afternoon off with a butterfly focused swim session!

BF Swim Set

 200FC 

200BC4x75’s 

BF Kick on back - streamlined 

6 x 50’s BF as 2 strokes left, 2 strokes right, 2 full strokes 4 x 100’s BF with fins 4 x 100’s as 50m

 BF & 50m FC 4 x 50’s 

BF - breathing every 2 strokes 200m

 IMO SPRINT : 50m BF, BC, BRS, FC 200m FC 

COOL DOWN : 50m BF, 50m FC kick, 100m FC

[swimmingmadesimple]

Strawberry Mango Delight Post Workout Smoothie 

Ingredients 

Strawberry + Mango. Bright, colourful, and full of tropical vibes. These two fruits were meant to be together, and they pack the smoothie with Vitamin-C, folate, antioxidants, fiber, and potassium.

Carrots. When adding veggies to smoothies, keep carrots in mind. Thanks to their natural sweetness, the taste of the carrots disappears in this smoothie. Carrots bring oodles of nutritious Vitamin-A, potassium, and fiber. Plus, they give the smoothie a pretty orange colour.

Almond Milk. The main liquid for our smoothie. I used unsweetened almond milk, but you can use any milk you prefer.

Lemon Juice. Citrus is essential to the smoothie’s flavour. It makes the strawberry and mango pop to the extent that the smoothie will taste bland without it.

Add all the ingredients to a blender, and blend until smooth. ENJOY!

Add a scoop of protein power for extra recovery benefits!

[swimmingmadesimple]

If your looking at different ways on how to improve your training, we suggest starting with fueling your body adequately so that you have the most energy to attack the workout. Your body’s main source of energy will come from carbs so make sure you get plenty of these, aswell as protein for muscle health and healthy fats for general health.

Here is a solid pre-swim meal example:

- Wholegrain Bread

- Butter

- Ham Slices

- Chicken Slices

- Cheese

- Banana

Nutritional Information 

Calories = 500

Carbs = 58g

Protein =37g

Fat = 13g

[swimmingmadesimple]

Afternoon Swim 

Warm Up

200m FC

100m BC

100m BC Kick

4x50’s fc catch up - focusing on smooth entry of the arm & waiting till you touch your hand to continue

100m BC Easy

4x50’s fc shoulder tap - keeping elbow high and a consistent kick

100m BC Easy

ADD this drill in if you’re intermediate - advanced swimmer. 4x50’s fc ‘zip up’ - drag fingers along the top of the water while keeping elbow nice and high with a consistent kick.

100m BC Easy

4x100’s fc as 50m drill (one of the three above) 50m swim. 15 seconds rest between each 100

2x200’s fc as 50m drill (one of the three above), 100m swim, 50m fast. 20 seconds rest between each 200.

1x400 fc - concentrating on high elbow & consistent kick (OPTIONAL - depending on ability)

Cool Down

200m BC as: 50m kick fast, 50 swim, 50 fast, 50 slow

Let Us Know How You Get On !

[swimmingmadesimple]

Spectacular Saturday, Let Get Swimming

Here is a 2km Front Crawl Focused Session

Warm Up

200m Front Crawl

200m Back Crawl

Main Set

8x50m Shoulder Touches

 150m Slow Front Crawl

4x100m Surface Crawl

50m Slow Front Crawl

4x25m Catch Up 

50m Slow Front Crawl

200m Full Front Crawl Fast Build each 50m

Cool Down

50m Scull

50m Front Crawl Kick

150m Front Crawl

SwimGive it a go and let us know how you get on !

[swimmingmadesimple]

Sun is Shinning, Let Get Swimming

Here is a 2km Breast Stroke Focused Session

Warm Up

200m Front Crawl

200m Back Crawl

Main Set

8x50m Butterfly Kick with Breast Stroke Arms to Breathe

150m Slow Front Crawl

4x100m Breast Stroke Drill Two Kicks One Breathe

50m Slow Front Crawl

4x25m Breast Stroke Kick Hands to Bum

50m Slow Front Crawl

200m Breast Stroke Full and Fast Build each 50m

Cool Down

50m Scull

50m Front Crawl Kick

150m Front Crawl Swim

Give it a go and let us know how you get on !

[swimmingmadesimple]

We’re now on Facebook join us and let’s get Swimming 

[swimmingmadesimple]

Afternoon Swim Workout

Beginner - Looking to Start Triathlon and Endurance Swimming 

Warm Up 

200m Front Crawl

100m Back Crawl 

4x50m Front Crawl Kick, Build up speed each 50m

Front Crawl Main Phase 

6x25m Front Crawl catch up with 10 sec rest 

6x50m Arms streamline, focus on pushing arm back and recovering to hands

3x50m Pull

3x50m Swim

6x100m 

2x100m Catch up

2x100m Pull 

2x100m Sprint

Cool Down

100m Easy Breast Stroke 

Let Us Know How You’re Staying Active This Sunday 

Laura 

[swimmingmadesimple]

Meet The Team!

Jumping in with a quick fire post to learn a bit more about us

First up is Mark

Lifeguard

Open Water Swimmer

Favourite type of training Triathlon based

Next Up Laura

Lifeguard

Swim Teacher

Favourite type of training Speed based

[swimmingmadesimple]

We’re dipping our toes into the water with our top 5 essential swimming equipment to have for all swimming abilities. You can find all of these inexpensive products in decathlon!

1. Goggles

2. Swimming cap

3. Flip flops/sandals

4. Swimming togs/swimsuit

5. Towel

What are your favourite swimming essentials? Let us know in the comments!!🏊🏻‍♀️🩱🩳🤿

[swimmingmadesimple]

Competitive Swimmer Essentials

Making a Splash with some essential items for the competitive swimmer looking to increase speed and endurance. Five invaluable pieces of equipment. 

1. Training Fins 

2. Goggles 

3. Pull Buoy

4. Hand Paddles 

5. Kickboard

Let us Know your Swimming Essentials 

Laura 

[swimmingmadesimple]

Welcome

Diving head first into our first blog post of what is hoped to be a space to share tips, tricks and more of all things swimming. There is so much we want to share from swimming essentials to drills and workouts. 

We are so excited for what is to come!

Laura & Mark