Swim and Travel

Swim and Travel

 

Our coaches love combining tourism with swimming.
Last year Anna the 6.5 km Bosphorus race and enjoyed Istanbul’s beautiful scenery from the water. Now she is planning to explore England and swim the 14 km Bridge to Bridge, one of Henley Swim’s annual events.

This article is about Swedish swim competitions that you can combine with exploring Stockholm– one of Scandinavia’s capital cities, and arguably known as “the Venice of the North.”

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Ear plugs for swimming

Ear plugs for swimming

Some swimmers might experience problems with having their ears long hours in the water, both in the pool or in open water. Here are some tips how to diminish the discomfort and have healthy ears.

Never scratch the itching ear. Do not put your finger or anything there. By scratching you irritate the ear and may get infection if water is fastened deep there.

For people with sensitive ears or especially-narrow ear canals, trapped water can lead to frequent and painful ear infections. Swimming ear plugs — if they fit — can stop water from getting in your ear canals as you swim.

How to choose right ear plugs then? Read more

How To Care For Your Swimming Goggles

How To Care For Your Swimming Goggles

You might be surprised to know that your swimming goggles actually need just as much care as your training swimsuit.

Once you’ve gone through the process of assembling your goggles (if it is Malmstem like what we use) and found that perfect pair for yourself or your swim kid, just a little routine care helps keep them in great shape.

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Heads and Tails

Heads and Tails

This is one of my most favourite crawl programs.

I am usually  get tired easy from swimming with paddles, but here the program is designed the way I can enjoy swimming and train hard without feeling pain in my shoulders.

So,

Heads and Tails ~2500 m

Great all around technique session to really hone your form to transit into a tougher period of work.

 

Warm up

4 x 100 + 15 sec rest between every 100 m:

  • Pull buoy B3/5/3
  • Fins freestyle B5
  • Pull buoy: 25 m scull + 25 freestyle
  • Pull buoy: 25 m doggy paddle + 25 freestyle

Main Set

 Set “ Tails”:

10x 50 m fins (focus on rotation & relaxed recovery) +10 sec as

  1. 25 kick on the Left side + 25 freestyle
  2. 25 fast + 25 easy freestyle
  3. 25 kick on the Right side + 25 freestyle
  4. 25 fast + 25 easy freestyle
  5. 25 m 6/1/6 + 25 freestyle
  6. 25 fast + 25 easy freestyle
  7. 25 m 6/3/6 + 25 freestyle
  8. 25 fast + 25 easy freestyle
  9. 25 broken arrow + 25 freestyle
  10. 25 fast + 25 easy freestyle

Set “Heads”:

10 x 50 m pull buoy (focus on catch & propulsion) + 10 sec as

  1. 25 scull #1 (in front) + 25 freestyle
  2. 25 fast + 25 easy freestyle
  3. 25 scull #12 (under the body) + 25 freestyle
  4. 25 fast + 25 easy freestyle
  5. 25 scull #3 (hands behind) + 25 freestyle
  6. 25 fast + 25 easy freestyle
  7. 25 fists + 25 freestyle
  8. 25 fast + 25 easy freestyle
  9. 25 doggy paddle + 25 freestyle
  10. 25 fast + 25 easy freestyle

Cherry on the cake:

10 x 100 m freestyle (75% effort choice of B5s or breathing to least favorite side) + 10 sec

Cool down

100 m of your choice

Ideas for tattoos for swimmers

Swim main

Maybe not that healthy, but sometimes we just need  a statement.  A powerful statement.

I do not have a tattoo yet…

So I started to look through possibilities and here what I found. Really inspirational for swimming lovers, so cute and funny!  One day I’ll make one of these passion statements!

Do you love swimming this much?

More ideas for swimming tattoos see here…

1500 m swimming training with swim fins

Swim KamishiSwim fins are fun! They are amazing training aid for swimmers! There are a lot af advantages for using swim fins: they increase fitness and cardiovascular conditioning, increase ankle flexibility, develop leg strength and improve technique. Here is a simple, mostly crawl, program for 1,5 km with swim fins we did today in 50 m pool in the morning.

Warm up/ Strech – dryland

15 min (see the program here)

Warm up in water

100 m crawl

200 m medley (50 m Butterfly, 50 m Crawl back, 50 m Breast, 50 m Crawl)Life as an Investment

Main Set

2 x 50 m leg kicks with fins crawl, your arms position: out straight in front.

4 x 50 m crawl with fins. First 50 m as fast as you can, second 50 m relax.

4 x 50 m crawl swim without fins.

4 x 50 m leg kicks butterfly with fins, arms breaststroke. Breath every second kick.

4 x 50 m crawl with fins. First 50 m as fast as you can, second 50 m relax.

2 x 50 m leg kicks with fins crawl, your arms position: out straight in front.

2 x 50 m crawl swim without fins.

 Cool down

100 easy swimming without fins, any style.

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swim fins Kamishi

 

 

 

 

 

 

DRYLAND EXERCISES FOR SWIMMERS: CRAWL

DRYLAND EXERCISES FOR SWIMMERS: CRAWL

Help your body to develop muscles so the muscles will help you to swim longer and faster.

Together with Life as an Investment we prepared a wonderful set of dryland exercises for crawl swimmers. It is a selection of exercises from Swimming Anatomy book by Ian McLeod. All of them you can do at home with just a little use of equipment or without equipment at all.

We start with

ARMS 

swimming school stockholm swimming school swimming dry land exercises  photoClose grip push up

Execution:

  1. Facedown, slide both hands under your chest so that your thumbs touch along the midline of your body at nipple level. Your toes support your lower body.
  2. Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until the elbows are almost locked.
  3. Lower your body until your chest is 2.5 cm off the ground.

Be careful if you already have pain in the shoulder joint and avoid dropping too far into the ending position.

A common mistake is to take the head out of line with the rest of the spine, which will lead to either arching of the back or dropping the hips to the ground.

Read more…

This week training plan

Hello fellow swimmers and triathletes.

Biking:

Kick-off bike ride: 32km to Drottningholm. Ekerö is a beautiful place to train your biking, check it out!

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Swimming:

This week we are focusing on gaining distance and keeping the pace. Try this training set if you are struggling to crawl for longer.

warm up
100m breaststroke
100m crawl kick
100m crawl

main set (pyramid swim)
100m crawl, rest for 30 sec
200m crawl, rest for 30 sec
300m crawl, rest for 1 min
100m breast or backstroke, rest for 30 sec
400m crawl

cool down
200m any stroke

(1600m)

Running:

This week’s running goal is 5km in under 35mins. 

Do you want to train with us? Join us on Facebook to sign up for training events: https://www.facebook.com/groups/680668085372533/