During this article oriented to one of opposition to local police tests we will try to give you a set of guidelines so that you can try to develop a good test and manage to get the highest possible score according to the possibilities of each.
Also in Uworkfit always try to develop a physical programming more generally possible and suitable with the reality.
For this reason, the first thing we have to say is that swimming with bandeau bikinis from Philosophynearby is a sport essentially technical. This means that by very strong to us or we are in very good shape or by very good athletes who we are, if we don’t have a good technique learned of stroke in swimming, we will be losing seconds.
I remember when I was in College in the subject “sports masters swimming”, that the teacher always insisted us that swimming does not consist in giving strong strokes in the water, but that was to go on the water. At the time, I was just a student recently entered in the Faculty of Sciences of the physical activity and sport and didn’t really understand that comment.
After specializing in swimming and athletics, I perfectly understood this phrase. For this reason and above all, for those opponents who consider that they have a very bad swimming technique, my first recommendation is that they point to some classes that help them improve their technique. As if our technique is bad, we can get to get pass this test and we can even get to take good note, but it will always be less note that we could have obtained if we had acquired a good swimming technique.
What data we can highlight the swimming test?
This is a test in which the only requirement that we ask for, is travel a distance of 25 metersinto the water. Do not specify us any kind of style which, have to perform the test as if it may be in the career of 800 meters. For this reason, it seems implicit that we will perform this test using the Freestyle or croll. As a special, seems relevant the fact that may not cover the entire distance or perform 2/3 test diving.
As in all the articles we have done so far related to the opposition to Municipal police officers, we will divide the phases of training in four:
- 1. physical conditioning phase
- 2. general preparation phase
- 3. specific preparation phase
- 4. competitive phase
We start with the physical conditioning phase, the duration of the period and phase of physical conditioning will be approximately between a month and a half to two months.
First, those people who do not have problems with the technique of swimming, may choose to not perform any work of swimming. This is so, because this is a period of work whose aim is to acclimate to our body to the training. Those who are in good shape, with the work being done throughout the preparation of the other tests, will not have any problems when it comes to doing nothing during this period.
Secondly, those who are in lesser form or simply wanting to begin to carry out work slower and progressive in its preparation for the test of swimming competitions, with the completion of a series of training a week will be enough. This session will consist of going swimming, either by time or by meters a little more each day. So, this could be so.
→ 1st day: continuous swim 30′
→ 2nd day: continuous swim 35′
→ 3rd day: continuous swim 40′
→ 4th day: continuous swim 45′
Swimming in the general preparation period
The duration of the general preparation period will be rather more extensive than the previous period. Approximately two months and a half to three will last. The fundamental characteristic of this period is that unlike the previous period, in this test training will not be optional.
During this period we will start training one day per week and end up doing two training sessions already at the end of the period. As in the other phases of the training of other tests and exercises of racing speed, I believe that the most advisable option is to try to divide us training in weeks. In such a way that we will be able to:
Week 1: this first week we can make two sessions, at which you can perform:
First session: consistent training in covering 1500 meters, without making any kind of break.
Second session: 500m from heating + 500m maximum speed + 500m free swim.
Week 2: during the second week will make a single training session, in which we will try to swim more than at the sessions of the previous week.
Single session: 500m heating + 100m swim speed + 100m free swim + 500m maximum speed + 100m swim free + 100m swim speed + 100m free-swimming + 500m swimming back to the calm
Specific period in opposition
The specific period will have an approximate duration of two months. This period is characterized primarily in that we will try to get that all done training and all the preparation that we have developed over the previous phases, can be projected in the concrete proof that we are asked in the opposition.
It is from this moment when we will begin to develop a unique weekly training, which will be marked because it will be a hard, intense and rather suffered training.
Single session: 500 metres free heating swimming + 200m series speed + 10 series 50m maximum speed + 200m series speed + 500m swim free in return for calm.
We can also develop a exercise in swimming that consists in: 500m free swimming + 10x25m sprint + 5x50m sprint + 10x25m sprit + 500m swimming free back to calm
With this routine, we empower all what has been done previously in our sessions of training and work more accurately the test that you want to be in the opposition.
We could place this period approximately two weeks prior to the competition or physical tests of swimming over 25 meters.
During this phase, I always recommend exercise of active rest and be positive with motivation. These exercises could be smooth continuous race, stretching… However, I understand that there are people who can be found in the situation of not prepared enough test and could be tempted to train.
I would say to these people that the exercise is done and that they are not preocupasen, that if they have developed a proper training, it is likely that they will pass the test. However after reading this not be happy or convinced, my recommendation is that they should try to make a workout very soft, similar to the initial preparation period.
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