Train like an Olympian Fancy a swim? Olympic silver medallist Jazz Carlin gets us pool-ready! Although her workout schedule is pretty toughé
Best Stroke Forward
‘Swimming works on the whole of your body, but each stroke is unique and requires different muscles with varying levels of difficulty.’
This works your chest, lats and back. Keep your body position flat, with a slight slope down to the hips so you keep the leg kick under water. Arms should be slightly bent in front of you when they enter the water. Legs together, ankles relaxed and kick in a continuous motion.
Great for improving your posture and works your back, lats and hamstrings. Keep your head still and neck relaxed – the water should come up to about your ears. Using your arms, lead with your thumbs as they come out of the water. Make sure your ankles stay relaxed and knees are slightly bent when kicking downwards.
Opt for this if you want lowintensity work, while using your chest and quad muscles. Shoulders, legs and hips remain horizontal, but sloped slightly to make sure your leg kick stays beneath the water. Elbows need to be as high as your head. Unlike front crawl, most of the power comes from the legs; keep knees slightly over hipwidth apart, facing down and just behind hip line.
To improve stamina, do 10 sets of 50-100 metres with a five to 10 second rest in between each set. Try to push yourself, going faster on each rep or taking less rest.
No pool? No worries. Get fit away from the water…
Pull-ups require the same muscle groups you rely on in the water. Use a band or assisted machine to help.
leg Presses are great for your turns and pushing off the pool wall and they strengthen your leg muscles too.
Deadbugs will work your all-important core and abdominal muscles and help balance out your stroke when you’re in the water. Lie on your back, arms extended straight up above the shoulders. Bend hips and knees to a 90-degree angle. Slowly straighten left leg towards the floor, bringing right arm overhead. Return to start and swap sides.
Jazz’s Training Diary
6.30am: ‘Wake up. Gym session on the Versa Climber (think treadmill combined with cross trainer). I do 6-0 sets of 30 seconds at maximum effort.’
7am: ‘Two-and-a-half hour swim session. I try to keep my heart rate around 50-60bpm.’
9.30am : ‘Post-swim physio, then home to nap and refuel.’
2pm: ‘Back in the pool. This time it’s more intense, aiming for around 85-90bpm.’
2.15 pm :‘ Weight session at the gym o rid opil at es twice a week .’
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