Beginner`s Swim Workout? (please see details!)?

Question

I just started swimming again (21 yrs. old). I haven`t swam for about 2 years since high school junior and senior year on the swim team but decided to start again.

I`m not overweight (actually pretty thin and only 120 lbs, 5'5) I just want to tone my muscles and feel stronger. That and I love swimming. :)

I started off with this: 20 laps freestyle, 20 laps using a kickboard and doing regular freestyle kicking, 4 laps backstroke, then 10 more laps of freestyle and kickboard.

What can I do to improve my workout? And is it true that it doesn`t matter how many laps you do, just the pace and how long you do them?

Thanks!

Answer 1

since ur working out, u might as well make it a proper workout. do a warm out set, maybe 400-500 yards, 100 swim, 100 kick, 100 pull, 100 drill, 100 swim, or something like that. each day of teh wekk that u practice, foucs on something different. design a challenging kick set one day, a pull set another, a sprint set on another and then an endurance set, and then a main storke set ( maybe backstroke instead of free)  and the more laps u do, the more yardage.distnace u are getting in so the better for u. all things u mentioned contribute to making it better/harder. always do a few warm down laps at the end to work teh lactic acid that builds up in ur muscles out.  in terms of sets, i don't really know what time intervals u can hold but just try doing stuff all out and then 8-12 seconds of rest. do mulitple repititions. also to drills to focus on stroke technique.

u could always try searched on google for some basic workouts.

Answer 2

I would say to split up your workout into sets.  Start with a warm up like 500 75 swim 25 kick 25 drill 4 times around.  Then do a pull set with intervals. Like 6 100s on 1:25 or whatever you can make.  Then maybe a stroke set or freestyle with long and short sprint stuff.  Like a 300 swim and then 6 50s 2 fast one easy drill.  Then a 200 kick/cool down.  Have fun good luck.

Answer 3

The first answer here is great.  To get in shape you need to do aerobic work, longer and steadier.  As you get in better shape increase the number of repetions (from 6 x100 [4lengths] to 8x100) and/or the distance (6x100 to 4x200[8lengths]).

The answers that tell you to sprint are anaerobic workouts.  That would be like trying to get in shape by running 6x100yard dashes, you are just going to tire yourself out and get frustrated.  This type of workout will be useful when you have gotten into shape and start looking to compete in some competitions (masters meets)!

Good Luck!

Answer 4

you can go on a send off.

like 3 by 1 fr on the 2:00 minute.

pick your send off according to your speed, don't go too fast or too slow.

Answer 5

What you are doing is more intermediate.  Your warm up and swim down should be equal distances, and you should always have a kick set, and a main set.

Suggest:

warm-up

P-K-S 1-2-1 fr

(p-pull, k-kick, s-swim) 1 lap pull fr, 1 lap kick fr, 1 lap swim fr

6X50's bk build 15 sec rest

6X100's fr (5 sec break after 50) on interval  (first 100 should get 15 sec rest)

16X25's flutter kick on board on 30 sec

200 warmdown can be catchup

T-1800 yds

aerobic is with oxygen

anaerobic is without oxygen

An aerobic workout is when the hearrate is elevated and in target range for over 20 minutes, to burn fat you need to go 45 minutes, 60 minutes is preferable

Answer 6

First of all, the number of laps (aka total workout distance) is just as important as pace and total workout time.

Your workout is a decent warm up/cool down.  You need to add in some sort of a main set.  I'd suggest 6 x 100 @ :10-15 rest, trying to hold the same time all the way through.  As you get better, increase the number of reps, tighten up the interval, etc.  You can also try joining a masters program - check out www.usms.org to find a program near you.

Answer 7

did u know your swimming a 1350? thats a pretty solid workout for someone who just wants to be in shape. maybe instead of doing just a 500 freestyle you can do some sprints in between. also, make some of it pull (getting the pool buoy thing between ur legs and just using ur arms)

Answer 8

the goswim website is really nice, try it