5 tips to compete in swimming

• April 30, 2024

If you are preparing for a competition of swimming , it's because you're already a good swimmer . Practice with your team or with your coach as much as you can, to feel totally confident and prepared for the event. For this, in GetQoralHealth we propose the following steps:

1. Make sure you have a good feeding to give energy to your body. It is important that a swimmer have a diet balanced You can also take mineral and vitamin supplements .

2. Try to stay at home and rest the night before the competition . You must sleep at least eight hours.

3. The day of the competition , make the proper heating to couple to the temperature of the pool. Take time to prepare mentally and then to motivate you , either with music or another technique.

Advice from an expert

To know how to prepare, you must follow the advice of Prof. Mario Diez González, specialist in swimming by the Oriente University of Physical Education and Sports (Cuba).

1. When naden distances greater than 400 m. In resistance, the intensity should oscillate between 85 and 92%, remembering that in this case the most important indicator is the heart rate and the demand for a stable rhythm in the distance.

2. The sections greater than 1500 m. he will swim basically in the form of speed changes, reaching between 170 and 180 beats per minute, in the fast sections.

3. The break in the sections of maximum consumption of oxygen it will be planned in the following way: when series are made with distances less than 300 m. will be given from 10 to 20 "and half the duration of the series, when working in sections of 300 to 500 m., the break It will be half the time done. The intensity will be 90 to 95% when swimming in 500 m sections. free

4. To do repetitions 500 m in breast and butterfly, individualities will be taken into account to establish rest and intensity.

5. The speed it must be developed daily or on alternate days. The break and the duration of the series depend on the recovery that should be almost complete.

And now, to win that competition! Surely you will win a medal!

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