マスターズ水泳の上達練習メニュー

18歳から参加することのできるマスターズ水泳では5歳ごとに区分され、年齢もかなり幅があり、元選手から還暦近くになって水泳を始めたという人まで、様々な人たちが参加する大会となっています。

そうした経緯もあり、みんながみんな同じ目標を持っているというわけではありません。もちろん出るからにはいいタイムを出す、優勝をするという目標は誰もが持ちますが、水泳で健康を維持する、交流を深める、観光のついでに大会に出るなど理由も色々です。

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マスターズ水泳に参加する目的に合わせたメニュー

マスターズ水泳で優勝したいという場合には、練習メニューもそのようなものにしていく必要があります。一方、エクササイズや健康目的で水泳を始め、あまり積極的ではないけど出場することになったという場合には、あまりハードな練習はしないようにし、長く楽しく続けられるレベルのものにするなど、練習量を調整していくことが求められます。

まずは、なぜ参加するのかということを考え、大目標を設定して、それから練習メニューを考えた方が得策と言えます。

特に還暦近くになってから、それ以上の年齢になってから始めるという場合には、いきなりハードな練習をしてしまえば、影響が出る場合があります。体がついていけず、故障の原因になってしまったら、なかなか回復させるのも大変です。

そのため、最初のうちは負荷をできるだけかけないようにし、段々と体を順応させ、負荷をどんどんあげていき、限界まで持っていくという方が効率的であり、ケガをしません。

年齢やマスターズ水泳に参加する目的などを考えて、色々と計画を立てるということが何より大切です。

どの大会に出るか、どの順位を狙うかで決める

マスターズ水泳といっても、その大会は毎週のように行われ、全国各地で大会があります。一番大きな大会は日本マスターズ水泳選手権大会であり、タイミングによっては世界大会の代表となり、世界マスターズ水泳選手権に出場することになります。

そのレベルを目指すとなれば、選手レベルの練習というものが必要になり、高いレベルでの練習を毎週のように行い、それに向けた調整、前哨戦となる大会のチョイスなどにも気を付けなければなりません。

そこまでの大会に出ないとしても、マスターズ水泳の大会は数多くあり、一度そこには出てみたいとなった場合でも、どの順位を狙うのかということはとても大事です。

この順位を狙うのであれば、最低このタイムは出しておきたいというのが分かれば、現在の自己ベストと見比べたうえで、タイムを更新するためにすべきことを行っていくことになります。

すると、自分に足りないものというのが自ずとわかるようになり、足りない部分を補うような練習をしていけば大丈夫です。ただ闇雲に練習を重ねようとしても、なぜその練習をしなくてはならないのかを、自問自答するような状況ではタイムに直結しません。

意味があり、意義のある練習を重ねるからこそ、タイムが伸びるようになります。そのため、明確な目標を設定することが大切であり、そうすることで至らない部分を見つめなおすことにもつながります。

いずれは大きな大会を目指すという場合でも、最初からそれを目指すのではなく、段階的にこなしていくということが必要です。

そして、本格的にやるか、それとも趣味としてやるかをその過程で考え、決断をすることが求められます。

まずは弱点を知り、その部分に特化した練習メニューを

タイムが伸びない場合、どこかに力が入っている場合や、筋力がそもそもない場合、肩が弱い場合やキック力がない場合などが考えられます。

にもかかわらず、全体の練習量を単に増やしても当然タイムは伸びず、しかも故障の原因になってしまいます。キック力が弱いのであれば、キック力を高める練習というのを設定し、それをこなしていくことが必要です。

もちろんほかの練習もこなした方がいいですが、それだけをやるというのでも問題ありません。筋力がない、筋肉量が少ないという場合には、筋力トレーニングをメインにし、プールに入るのを少なくするというのもおすすめです。

推進力となるものがない中でいくらがむしゃらにやっても、タイムは伸びず、段々と楽しくなくなります。筋力をつける過程ではそれに専念し、気分転換で泳ぐという形にすれば、長く続けられるようになります。

そうすればタイムも伸び、故障の心配も少なくなり、安心です。

一見すると、練習量を増やせば解決すると思いがちですが、そんなことはありません。逆に練習量を落として、余裕のある中で練習をするということも大事です。

オリンピックで活躍するような選手と同じようなメニューでは、絶対にケガをします。ならば、練習量を少なくし、どの部分が足りないかを完全に自覚した後で、それに特化するということが、実は好結果につながることもあります。

マスターズ水泳に参加する人の多くは仕事をしている、もしくは高齢者であり、何かしらの制約が存在し、その中でベストを尽くさなければなりません。

練習メニューに関しても工夫を重ね、常に試行錯誤をする姿勢が大事です。

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