Iga Ziendalski

Athlete Focus Level: Intermediate-Advanced

Iga has been coaching age-group and Masters swimmers for many years.  Iga is well known for her expertise in assessing a swimmers stroke weaknesses and providing swim drills to improve swimmers performance in their chosen strokes.

Goal Setting

1. How often and for what duration should a fitness swimmer/competitive swimmer train weekly?

Iga recommends that fitness swimmers train a minimum of 3 times a week for a duration of 2 hours. Five times a week with a duration of 3 hours would be optimum and the maximum recommended is 6 times a week for a three hour duration. Competitive swimmers should target a minimum of 4 workouts per week with a 2 hour duration. Six times a week with a 3.5 hour duration would be optimum and 8 workouts of 3.5 hour duration maximum.

2. How should swimmers monitor improvement in fitness and stroke skill?

Fitness may be monitored by doing simple tests such as push-ups, chin-ups, bench press and time trials in swimming, running and cycling. The best way to monitor improvement in stroke skill is through coach observation.

3. What should new swimmers/ experienced swimmers consider when setting goals?

When setting goals, new swimmers should consider their age and physical abilities (strength, speed, endurance, flexibility). What is your current level of stroke technique? How many workouts per week and for what duration are you able to manage? Experienced swimmers should also consider age, number of workouts per week and length of practices when goal setting. They should work on weak areas, for example, stroke technique and power.

4. Do you plan a swim program for the year (September - August)? Are swimmers aware of the plan?

Iga plans a swim program for the year and most of the swimmers are aware of the plan. Talk to her if you have any questions.  Iga includes lessons in stroke improvement in her practice session. She gladly responds to every request for advice.