Swimming workout?

Question

i've been swimming pretty much all my life but a recent shoulder injury due to water polo has left me out of the water for about 2 years. i want to get back in the water and get back in shape...i used to have a book of all the workouts we did at practice but i lost it. what are some workout routines i can start off with? i usually warm up with a 500 free/kick/pull then just straight laps but that's so boring

Answer 1

Go to swim 2000 .com and follow the links to where they will send you a email each week with 5 workouts.

It will ask you to choose a level

Beginner - 2000 yards

Inter. - 3000

Advance 4000 or so

You can feel free to change the times and such but at least it gives you a base to work from.

I get the advanced and add 2,000 yards to it when I go and I change the times but it is very helpful to have something to go from.

Answer 2

I usually don't like doing the same workout all the time, but there was a year when I did the following repeatedly:

3 x 500 descend 1 to 3 (up to 30 sec rest)

4 x 200 kick - one of each stroke -- hard effort

4 x 100 IM - (up to 20 sec rest)

I didn't do a separate warmup -- just started the first 500 smooth and easy. With a couple easy 50's and 100 easy warm down, you've got about 3000 yards. For some reason I didn't get sick of it -- maybe because there was little standing around.

Answer 3

depending on how well of a swimmer you were, you may want to see a swimming trainer/ coach. i know it sounds ridiculous due to your experience in the water, but if your strokes are rusty and your technique is bad now there is a huge chance of hurting your shoulder again. breaststroke is a great stroke to swim, because it is supposed to be mostly kick, which will relieve your shoulder until they are back to strength.  so if i were you, i would do this work out:

              800 K.S.O.P.  with or without fins

              200 freestyle

              200 backstroke

              and then 200 breast stroke for cooldown

this way youd be safe with your shoulders, as backstroke is also easy on shoulders when swam correctly.  So the only stress you would really have is during the free, if any stress at all. In  case you aren't familiar with KSOPs, its a warm up consisting of Kick, swim, otter, pull. And in case you dont know what an otter is, touch the bottom of the pool, come up on your back swimming a light backstroke to catch your breath, then flip over like an otter and touch the bottom of the pool again.  My coach has us do them to help expand and train our lungs before races

Answer 4

Well it depends what you want to swim. One thing that I tried that would get me into shape was this:

10 x 100 Free on 1:30 but you could go faster

10 x 50 Fly, but maybe you should hold off based on your shoulder

5 x 50 Kick as fast as possible on 1:00

Remember when you vary what you do it will not be boring and it goes by faster. If you alternate by using IM in increments of 50's, 100's should be a good work out.

Answer 5

do a 200 kick free

then a 200 swim free

then a 200 pull free

then do a 50 swim free and then a 75 and a 100 and then a 75 and then a 50.  

Do for all the strokes except butterfly because i know from experience that is what messed up my swimming and waterpolo career for awhile.