If you are a swimmer or triathlete who has just started in one of these two wonderful sports, this article is for you. When we don't know much about training we have two options, go on our own and make a thousand mistakes or learn in a group with a coach who helps us avoid those mistakes . In today's reading you will learn the most basic things that a table of exercises to do in the pool should contain and that you will surely find in any swimming club or training group with .lifeguard course

Table of technique exercises to do in the pool:

In this session the objective is to improve the front crawl style since swimming is a very technical sport and improvement in this aspect is one of the things that will contribute the most when it comes to improving our times. Let's look at an example of such a session:

We will start with dry joint mobility and then a warm-up in the water, approximately 300 meters at an easy pace with varied styles.

Next, we will put on a pull on our legs to improve buoyancy and be able to forget about the foot shake to put all the focus on our arms. In this part we will make contrasts, in the length of the outward leg you will play some of the exercises that we will see next and the normal front crawl . We can do each series of 100 meters.  Closed fist. 

• Dead point. 
• Glide. 
• Front crawl with 1 arm.

The next step is to do 50 m of easy breaststroke to relax and move on to the next point. 

In the second set of exercises we are going to work on the complete front crawl technique, for this we will do 8 series of 25 m and the objective is to try to make the front crawl swim as perfect as possible . Here it is very important to have someone outside the pool (coach or a partner who knows) to see us and give us feedback on whether we are doing well. If we swim well we can do the first two sets at a slow pace, the next four at a medium pace and the last two at a strong pace, but always trying to prioritize the swimming gesture over the times.  We will finish with another 50 m of easy breaststroke and stretching. with lifeguard course

Table of breathing exercises to do in the pool:

In this second session we are going to focus on breathing and lung capacity, we will start by working on the technique but we will end with more physical exercises where we will put our physical condition to the test. 

We will start with dry joint mobility and then a warm-up in the water, approximately 300 meters at an easy pace with varied styles. 

Next we will put on a pull on the legs with the same objective of the other session and we will also do series of 100 meters, but instead of contrasts we will do four sets of breathing.   

• In the 1st we will breathe every length every 3 strokes. 
• In the 2nd we will breathe the going every 5 strokes and return every 2. 
• In the 3rd every 4 on the right side the outward and every 4 left side the return. 
• In the 4th we will breathe the going every 7 strokes and the return every 2. 
• The next step is to do 50 m of easy breaststroke to relax and move on to the next point. 
• In the second round of exercises we are going to work on the ability to hold apnea. We'll start with a longer set of long turns and easy pace, then come shorter sets of breathless front crawls and finish with diving. 
• 2 x 100 m easy front crawl with long turns while holding your breath. Rest 1 minute between sets. 
• 6 x 25 m front crawl without breathing starting every 1 minute . Take as much air as possible in your lungs before starting the swim. 
• 2 x 25m dive, if you can't do the whole length try to at least dive between the middle and second flags. 
• We will finish with another 50 m of easy breaststroke and stretching. 

Also read about: Safety Tips while swimming: