Книга Fitness Swimming, Second Edition

Fitness Swimming, Second Edition

Table of Contents   

Title Page

Copyright Page

Dedication 

PREFACE 

Acknowledgements

PART I - Preparing to Swim 

CHAPTER 1 - Lifetime Swimming

• Categories of Swimmers 
• Benefits of Swimming 
• Common Swimming Myths   

CHAPTER 2 - Getting Equipped   

• Essential Equipment 
• Supplemental Equipment 
• Where to Swim   

CHAPTER 3 - Assessing Your Swimming Fitness   

• Defining Swimming Fitness 
• Testing Swim Fitness   

PART II - Swimming the Right Way 

CHAPTER 4 - Posture and Balance   

• Resistance to Aquatic Motion 
• Aquatic Posture and Balance 
• Static Posture and Balance Drills 
• Dynamic Posture and Balance Drills

                            

CHAPTER 5 - Stroke Integration and Turns   

• Your Swimming Machine 
• Front-Quadrant Swimming 
• Stroke-Integration Drills 
• Fine-Tuning Your Stroke
• Turning   

PART III - Swimming Workouts 

• Workout Format 
• Choosing a Training Level 
• Charting Progress 
• Ability vs. Conditioning 
• Continuing Technique Education 
• Cavorting   

CHAPTER 6 - Workout Intensity   

• Perceived Exertion 
• Measured Heart Rates 
• SLTHR: Swimming Lactate-Threshold Heart Rate 
• Training-Intensity Zones 
• Putting RPE, IHR, and Heart-Rate Training Zones Together 
• Workout Levels 
• Warming Up and Cooling Down   

CHAPTER 7 - Level 1: Basic Skills Workouts   

• Reading the Workouts 
• Continuing Technique Education
•  Workout 1
•  Workout 2
•  Workout 3
•  Workout 4
•  Workout 5
•  Workout 6
•  Workout 7
•  Workout 8
•  Workout 9
•  Workout 10 

CHAPTER 8 - Level 2: Skill Development Workouts   

• Reading the Workouts 
• Continuing Technique Education 
•  Workout 1
•  Workout 2
•  Workout 3
•  Workout 4
•  Workout 5
•  Workout 6
•  Workout 7
•  Workout 8
•  Workout 9
•  Workout 10 

CHAPTER 9 - Level 3: Full-Stroke Swimming Workouts   

• Reading the Workouts 
• Continuing Technique Education 
• Moving at Faster Speeds   
•  Workout 1
•  Workout 2
•  Workout 3
•  Workout 4
•  Workout 5
•  Workout 6
•  Workout 7
•  Workout 8
•  Workout 9
•  Workout 10 

CHAPTER 10 - Level 4: Lactate Threshold Workouts   

• Intervals and the Pace Clock 
• Reading the Workouts 
• Continuing Technique Education   
•  Workout 1
•  Workout 2
•  Workout 3
•  Workout 4
•  Workout 5
•  Workout 6
•  Workout 7
•  Workout 8
•  Workout 9
•  Workout 10 

CHAPTER 11 - Level 5: Speed Workouts

• Reading the Workouts 
• Continuing Technique Education 
•  Workout 1
•  Workout 2
•  Workout 3
•  Workout 4
•  Workout 5
•  Workout 6
•  Workout 7
•  Workout 8
•  Workout 9
•  Workout 10 

CHAPTER 12 - Level 6: High-Intensity Workouts   

•  Workout 1
•  Workout 2
•  Workout 3
•  Workout 4
•  Workout 5
•  Workout 6
•  Workout 7
•  Workout 8
•  Workout 9
•  Workout 10 

PART IV - Training Over the Long Haul 

CHAPTER 13 - Swimming Throughout the Year   

• Phases of a Swim-Training Program 
• Planning a Competitive Training Season 
• Planning a Fitness Training Schedule 
• Adaptation 
• Rest and Overtraining   

CHAPTER 14 - Sample Swimming Programs   

• Beginning- and Easy-Swimming Programs (Lap or Fitness Swimming) 
• Frequent-Swimming Programs (Precompetitive) 
• Intense-Swimming Programs (Competitive)   

CHAPTER 15 - Staying On Track   

• Charting Your Progress 
• Finding a Training Partner (or Several) 
• Keeping a Training Diary 

APPENDIX A 

APPENDIX B 

APPENDIX C 

APPENDIX D 

APPENDIX E 

ABOUT THE AUTHOR