Can anyone suggest a 30-60 minute swimming routine?

Question

my husband and i just joined a gym that has a pool. i used to be on swimteam about 10 years ago, but i don't really remember the workouts we did. i plan on mixing up swimming with regular cardio workouts & weight training, but i want some ideas on swimming routines i can start out with. i plan on swimming 2-3 times a week, and probably doing land-based cardio 2 times.

i'm 26 and would like to lose about 50-55 pounds to get back to my normal weight. i worked out off and on in the past 5 years but not consistently, so i don't expect i can just jump in and do 90 minutes of laps. i'm going to be using a kickboard and pullbuoys as well, and would like to focus on freestyle and backstroke to begin with (always my two best strokes), and gradually work in some fly when i'm stronger. i hate breastroke, it takes me years to make it across the pool, lol. i haven't seen the pool yet but i assume it's 25m.

any suggestions on a 30-60 minute routine i can start with??

thanks!

Answer 1

yes.  Be sure to do a warm-up and a cool down.  When you haven't been in the water in a while an easy starter is PKS (pull a lap, kick a lap, swim a lap)  This is pretty easy to do as a ladder to.  PKS free, then 2 (pull 2, kick 2laps, swim 2) then one again.  This would be a 300.  An adequate warm up.  I would say 200-400 for a warm up.  Make sure to do a cardio (sprint set).  Start simple like 8X50's short rest.  Or kick down swim back.  Or 25's kicking on a quick interval like 12 of them on 30 seconds.  Do a kick set on a board with an interval everytime.  Warm up first, then a quick swim set 50's then kick set then warm down.  This will be about 30 minutes to start.  

So here is a practice:

PKS 1-2-1 free (300yds)

8X50's free 10-15 sec rest (400yds)

12X25's kick on board 10 sec rest (300yds)

200 warm down

This is 1200 yds (48laps more than half a mile)

another practice:

PKS 1 IM order (300yds)

ladder 25-50-75-100-75-50-25 all free (400yds main set)

kick set 12X25's 10 sec rest (300)

8X25's back build (build-start slower gradually increase speed, finish strong) next 25 start to build again (200 yds)

200 warm down

This is 1400yds 56 laps

another practice

P-K-S back 1-2-1 (300yds)

8X50's build odds free evens back 10 sec rest (400yds)

12X25's kick back on board 10 sec rest (300)

8X25's back 15 sec rest (200)

4X50's free 15 sec rest (200)

4X50's back 15 sec rest (200)

200 warm down

1800 yds 72 laps (1mile)

When you can do this one up the yardage on the main set warmdown stays the same you can also increase warmup.  The other sets should be smaller yardage (than the main)

suggestions: main set 400 yds

warmup and warmdown should be roughly the same 200-400 yds.  mainset should follow warmup, kick set should follow main

Answer 2

I dont really know but i found some websites that might help you:

Some of the terms on here, i dont understand, but i think there is a glossary.

http://ruthkazez.com/50swimworkouts.html

http://ruthkazez.com/LunchSwims.html

This sounds good but i dont know if it is what you want.

http://www.swimplan.com/

Id say this is the best.

http://www.active.com/swimming/Articles/...

Hope this helps and good luck!