Hey guys! Welcome to this week's video from Propulsion Swimming. In this week's
video we're going to continue our lockdown workouts, again using the Zen8 Swim Trainer,
and we're going to be looking now at the stamina side of things. Obviously for stamina, it's going
to be quite a lot of continuous stuff so the whole idea of this is to do a lot of repetitions and
there's not going to be very much rest. So the session in summary is going to be 30 seconds,
followed by 10 seconds rest, followed by... it's almost like a pyramid session. So you can do 30,
60, 90, 120 and then go back down again to 90,
60, 30. So I'm not going to be doing much talking because I'm going to be working quite hard here.
I'm going to be definitely feeling the burn in my lats. So let's get cracking shall we.
Now guys, the idea of this is to make sure you've got a clock or it's like a stopwatch
I've got my stopwatch here so it's going to be 30 seconds of continuous front call action
followed by 10 seconds rest and it's going to be like a pyramid going all the way up
so start your stopwatches ready
it's just a steady movement that's all it is it's nothing hard
again we did technique last week's construct getting that high elbow
driving to your hips every single time
we've got 10 seconds to go
five seconds keep going three two one good 10 seconds rest on to 60 seconds now so it's double
double the length hope you guys are ready i'm gonna feel the burn after this ready let's go
if you guys find that you're hitting the floor that tells you that your
catch isn't good enough keep your elbows up as high as you can driving to your hips
good 30 seconds keep it working
okay 20 seconds
my elbow will decide make sure it's fully extended
okay ten seconds
last five and stop there good this is the easy bit supposedly right
got another five seconds rest it's now one and a half minutes or 90 seconds
you do want to make it harder you can increase a stroke rate
okay a minute down 30 seconds to go
keep the good technique even if you're getting tired now
keep grinding to your hips completely nearly done keep it going 10 seconds
trying to mimic your freestyle technique in the pool
2 1 and rest set good only ten seconds rest are now doing it for two minutes straight
the worst bit we're at the top of the pyramid you ready two one and get
see there's a couple of times where i keep hitting the floor so make sure that catch
is still working for you
technique is paramount make sure that's all good should now be feeding in the lats definitely
getting a bit of a sweat on now
that's 30 seconds 90 seconds to go on this bit
so almost like a minute guys keep working
okay that is a minute here you go we've got another minute to go
this feels just like it's in that swimming pool
45 seconds to go keep the elbows up forearms vertical driving to the hips
keep your head still keep the body position as good as possible
okay 30 seconds to go
keep the elbows high
20 seconds
last ten keep going
five seconds four three two one zero good ten seconds rest all right we're
on the way back down now 90 seconds if you find that's too easy you can actually
try and lift your legs up too it's up to you ready and let's go 90 seconds
deep breaths
should now be feeling in the shoulders and the lats definitely one minute to
you go feeling it yet should be by now
for 40 seconds left of this bed push through the pain got to keep the momentum going
you find yourself slowing down try and pick yourself back up again keep going
20 seconds left
15. come on drive the tips push 10 seconds
five four three two one ten seconds rest we need there guys keep going
final push five seconds we're doing a minute ready two one go
if you wanna try athletes out there this is where you need to concentrate now
the final part of your long distance race this is gonna be good for you got to keep the form going
keep drying
make sure you do full extensions no half-hearted strokes you'll never do that in the pool
i'm going to try and replicate what you do in the freestyle action
come on 20 seconds left
10 seconds keep those elbows up and keep dropping three two one and rest there final bit 30 seconds
i'm finishing this race now ready two one go pick up the strut weight everything you've got left
make sure your technique is good though even though you're picking up the speed
halfway 15 seconds left keep pushing
10 seconds hold the technique straight up three two one and rest there good
so i should have been a nine minute stamina building just saying
stop the watch until it comes to safety
Should have felt that then, blimey. That was quite tough, ended up being about nine minutes worth of
stamina building, so good effort if you've done it especially if you've got your feet off the floor,
not easy doing that. Next week we're going to be looking at a strength and
sprint session. So the whole idea of that is to do short fast bursts but there is going
to be a lot of rest, but you got to make sure the effort is fast. Make sure you SUBSCRIBE to
Propulsion Swimming for next week's lockdown workout. I'll catch you on the next one!