Help with swimming routine?

Question

Ok so heres the deal, im gonna start doing swimming training again, and im just wondering if any of you guys have suggestions of an appropriate routine.

I'm gonna be going to the pool 3 times a week doing 2 hours sessions, and just wondering if you could help with what to do within those 2 hours, like so many laps of whatever stroke.

I'm also doing this to cut down a few kilos i've gained over my holiday to the UK, increasing my cardiovascular endurance would also be good, as i do p.e as a TEE subject and am planning to take swimming as my sport for the end of year practical exam. So any tips on routines, perhaps a little diet advice would be really helpful,

thanks in advance.

Answer 1

Well you session should hav a variety of strokes and drills you should start off with a long slow warm up to stretch your muscles out then go on to a main set 12*100m and start off on like 2minutes swim and rest and reduce the time gradually after that you should do like a sub-set e.g a pyramid 1-5-1 on different strokes and repeat. Then you should do a kicking set like 16*25metres on 50seconds then after that do a pulling set and finally a warm down like 500metres on a range of strokes except fly on the pyramids u should do it on I.M order..

Hope this helped!!!

Answer 2

Because you will be getting back into the pool, a long hard set will not do any good.

Heres something from our Junior Squad. This is relatively easy for a beginner.

warmup:

400m as:

- 75 F/S

-25 IMO

12x 50m choice sprint on 1:15

600m as:

-150 F/S swim

-150 pull

-150 kick

-150 choice

Main set:

400 F/S on 7:00

6x 50m IMO sprint on 45

200 F/S easy on 3:00

6x 50m reverse IM sprint on 45

swim down:

400 F/S easy no time

If that is too easy, something from the senior team where I belong:

warmup:

800m as:

100 F/S on 1:20

100 IM on 1:30

200 F/S on 2:40

200 IM on 3:00

400 F/S on 5:20

pre set:

-12x 50m on 45 (choice)

400m as:

-75 swim

-25 kick

main set:

4x 200m on 3

2x 400m on 6

8x 100m on 1:15

swim down:

400 F/S as:

1st 100 on 85% energy

2nd 100 on 65% energy

3rd + 4th 100 on 50% energy

eat plenty of veggies and carbs, and keep the alcohol down